Congestion can interfere with breathing, cause headaches, and keep you awake at night. Sinus drainage issues may result from a cold, the flu, COVID-19, allergies, pollution, or even just dry air.
While many people blame their discomfort on excess mucus, nasal congestion is actually caused by inflamed (swollen) blood vessels in the sinuses, says Scott P. Stringer, MD, a professor of otolaryngology and senior associate dean for clinical affairs at Virginia Commonwealth University in Richmond.
When you’re feeling stuffed up, you can do several simple things at home to unblock your sinuses. And unlike some over-the-counter decongestants, these home remedies for congestion won’t cause side effects like sleepiness or jitteriness.
One word of caution: Check in with your doctor if you have stuffiness that lasts longer than a week without improvement, gets worse after initially improving, or is accompanied by fever, severe headache, or facial pain, Dr. Stringer says. You may have a bacterial infection that requires an antibiotic.
Add Moisture to the Air
Running a humidifier or cool-mist vaporizer in your home or office is a simple and effective home remedy to reduce nasal congestion, says Stringer. Breathing in humid air helps soothe irritated nasal tissues, lessens sinus inflammation, and thins mucus to help it drain, he says.
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Try Nasal Irrigation
Rinsing out your nasal passages using a device like a neti pot (a technique called nasal irrigation) can help loosen thick mucus, promote sinus drainage, and remove irritants, allergens, and germs, Stringer says.
- Fill the pot with a saline solution (made with warm sterile water and salt).
- Lean over a sink and tilt your head to one side, keeping your forehead and chin level so liquid doesn’t flow into your mouth.
- While breathing through your mouth, insert the spout of the neti pot into your nostril so that the liquid drains through the lower nostril.
- Repeat on the other side.
Take a Hot Shower
You can also get the hot shower effect by breathing in steam from hot water in a sink or bowl:
- Run hot water in the bathroom sink or fill a bowl with hot water.
- Place a towel over your head.
- Put your head over the sink or bowl, being careful not to get too close to the water or steam. It’s safe to do this several times per day.
Try a Natural Decongestant
You may wonder whether cold-busting vitamin C can also help ease congestion and allow sinuses to drain properly.
“Vitamin C has been demonstrated in some studies to shorten the duration of a cold and decrease the severity of symptoms — but it doesn’t directly affect congestion,” says Stringer.
For stuffiness due to allergies, you may want to reach for ginger.
While more studies are needed to evaluate the safety and effectiveness of ginger extract, you can try drinking a daily cup of ginger tea to potentially help ease allergy-related stuffiness.
Apply a Warm Compress
You can purchase a hot compress that you can heat in the microwave, or you can simply soak a washcloth or dish towel with warm water, squeeze out the excess, then fold it and place it over your nose, cheeks, and forehead. Try doing this for 20 minutes at a time, and repeat as often as needed.
Step Up Your Fluid Intake
Revamp Your Nighttime Routine
To promote healthy sinus drainage, you can try putting an extra pillow under your head so that gravity can work for, rather than against, you. To thin mucus and encourage it to drain, run a cool-mist vaporizer or humidifier in your bedroom.
You may also want to try wearing a nasal breathing strip, which lifts the sides of your nose and may help open nasal passages to ease breathing during the night.
The Takeaway
- Simple home remedies for nasal congestion, like using humidifiers or a warm compress, can help ease discomfort and improve breathing.
- Staying well hydrated by drinking plenty of fluids can help thin mucus and promote sinus drainage.
- If your nasal congestion persists for more than a week or is accompanied by severe symptoms, such as headache or fever, consult a healthcare professional.
Jessica Lee, MD
Medical Reviewer
Her practice centers on first addressing the lifestyle causes of disease and chronic illness, with the understanding and ability to use medical and surgical care for more acute concerns. She is also the co-founder and director of the Keto Hope Foundation, a nonprofit dedicated to helping families use the ketogenic diet as medical treatment for epilepsy
Erica Patino
Author
Julia Califano
Author
Julia Califano is an award-winning health journalist with a passion for turning complex medical research and information into news you can actually use and understand. She strives to help people feel more in control of their lives, conditions, and overall health.
In addition to Everyday Health, Julia's work has been featured in SELF, Good Housekeeping, Women’s Health, Health, DailyWorth, More, Food & Wine, Harper's Bazaar, the Slingshot Fund, Glamour, and Time Inc. Content Solutions, to name a few. She has also served as an editor and writer at Condé Nast, Hearst, and Time Inc.
Outside of work, Julia's favorite things include photography, summers on Cape Cod, good coffee, hiking, and (when her kids allow it) reading. She lives in the New York City area with her husband and two sons.