When you have a cold or when your allergies are acting up, we know you're looking for any way to get rid of the nasal congestion that comes along with it. The inside of your nose swells up when it's irritated and gives you that stuffy feeling, but there are so many effective home remedies for you to try. Keep reading for all of the best things you can do when you're stuffed up so you can start feeling better again.
[Edit]Things You Should Know
- Blow your nose gently to get rid of loose mucus. Be sure to stay hydrated and rest to speed up your recovery.
- Breathe in moist air by inhaling steam, taking a hot shower, or running a humidifier in your home.
- Try rinsing out the mucus using a saline spray or Neti pot.
- Take an over-the-counter decongestant to help alleviate swelling in your nose. If congestion is caused by allergies, use an antihistamine instead.
[Edit]Steps
[Edit]Blow your nose.
- Blowing your nose clears out all the loose mucus. Grab a tissue and gently blow one nostril at a time to quickly get some relief.[1]
- Just don’t try blowing too hard if no mucus is coming out since you could force it into your sinuses and cause an infection.
- If you’re trying to help a baby or toddler with congestion, use a bulb syringe to suck out the mucus.[2]
[Edit]Put a warm compress on your nose.
- A warm compress relieves sinus pressure by breaking apart the mucus. Wet a washcloth under warm water and wring it out until it’s damp. Just lay the compress over the top of your nose and forehead and leave it for a few minutes. After that, try blowing your nose to get rid of any mucus that loosened up.[3]
[Edit]Breathe in steam.
- Steam loosens up the mucus in your nose so it’s easier to blow. Put a bowl of water in the microwave and heat it up until it starts steaming. Drape a towel over your head and lean over the bowl. Slowly breathe the steam in through your nose. Then, blow your nose to clear out your congestion.[4]
- Avoid using boiling water or hot steam since it could burn you.
[Edit]Do light exercise for quick, temporary relief.
- Mild exercises could help open up your nasal passages. As long as you don’t have a fever or feel fatigued, try a brief set of simple exercises. Go for a short walk, do push-ups, or practice yoga poses for something simple that will help clear your nasal congestion.[5]
- Reduce the intensity of your regular workouts since you could stress your body out and take longer to recover.
- If you start to feel sick or uncomfortable when you’re working out, take a break and give yourself some time to recover.
[Edit]Take a hot shower.
- The heat and steam will clear mucus out from your stuffy nose. Turn the shower to the warmest temperature you can handle and hop in for a few minutes. Take a few deep breaths in through your nose so the steam breaks apart the congestion.[6]
- Use a eucalyptus shower melt for added relief. The essential oils in the shower melt will make breathing with congestion feel easier.
[Edit]Wear a nasal strip.
- A nasal strip widens your nasal passages so it’s easier to breathe. Press the strip firmly across the front of your nose so it sticks to your skin. The strip will help pull your nose open wider so your congestion is less noticeable.[7]
[Edit]Try a nasal saline spray.
- The saline spray rinses out any excess mucus clogging up your nose. Blow your nose to clear out any mucus you can at first. Use the nasal spray by putting the tip of the sprayer into one nostril and plugging the other with a finger. Slowly breathe in as you spray the saline into your nose. Then to the same thing in your other nostril.[8]
- You can make your own saline nasal spray at home with of boiled water and ¼ teaspoon (5.8 g) of sea salt.
[Edit]Rinse mucus out with a Neti pot.
- A Neti pot quickly clears all of the mucus out from your nose. Fill the Neti pot with lukewarm distilled or boiled water. Lean over your sink and tilt your head sideways. To use your Neti pot, breathe through your mouth and put the pot’s spout into your upper nostril. Let the water drain out from your lower nostril before you blow your nose.[9]
- When you finish one nostril, turn your head to the other side and rinse out your other nostril.
- Avoid using water straight from your tap since it could contain bacteria.
[Edit]Apply a vapor rub.
- Using vapor rub cools down the air you breathe to relieve irritation. Take a fingertip-sized amount of vapor rub and put it on your chest or throat. When you breathe in, the vapor rub has a cooling effect that makes breathing feel easier when you’re congested.[10]
- Vapor rub won’t treat the underlying cause of your congestion but it’s still effective for helping you temporarily feel better.
[Edit]Run a humidifier.
- A humidifier adds moisture to the air to prevent congestion. You’re more likely to get a stuffy nose when the air is dry, but a humidifier is a simple solution. Run the humidifier whenever you’re home so the air doesn’t dry out.[11]
- Just be sure to clean out the humidifier to prevent mold from forming.
[Edit]Use over-the-counter decongestants.
- A decongestant reduces inflammation that causes congestion. Decongestants come in tablets, capsules, sprays, or syrups, so choose whatever is the easiest for you to take. Check the dosing instructions on the label and follow them carefully so you take the right amount.[12]
- Look for non-drowsy products so you don’t feel tired after taking the medication.
- Avoid using any decongestant sprays for longer than a week since it could make you feel stuffier.
- If you take a decongestant labeled as “all in one,” they also contain painkillers and antihistamines, so avoid taking other medications.
[Edit]Take antihistamines if you have allergies.
- Taking an antihistamine combats allergens so your nose feels less stuffy. If your nose feels clogged up during allergy season, take the antihistamines following the dosage instructions on the package. The medication blocks the allergens that are inflaming your nostrils so you can breathe easily again.[13]
[Edit]Drink fluids to stay hydrated.
- Water and clear fluids help thin the mucus causing congestion. Drink about 8 glasses of water a day to keep yourself hydrated. You can also drink other clear fluids, like juices, teas, and broth to help loosen the mucus and make your nose feel less nose.[14]
- Avoid alcohol since it can make your congestion feel worse.
[Edit]Rest to speed up recovery.
- Your body heals faster when you’re well-rested. If you’re able to, take it easy while you feel congested so your body puts energy towards feeling better. Take a break from any strenuous activities and just focus on your recovery.[15]
[Edit]Elevate your head.
- Propping up your head drains your sinuses so you don’t feel stuffy. Your congestion might feel a bit worse when you lie flat on your back since the mucus is stuck. Sit up straight and stay upright when you can. When you go to sleep with a stuffy nose, use pillows to raise your head up.[16]
[Edit]See a doctor if you’re stuffy for more than 10 days.
- Prolonged or severe symptoms might be signs of a serious infections If you have a high fever, yellow or green discharge, or blood in your mucus, contact your doctor right away to let them know what you’re going through. They prescribe stronger antibiotics if they believe you have a bacterial infection.[17]
- If a newborn or infant has congestion that prevents them from nursing, take them to the doctor.
[Edit]Video
[Edit]Tips
- Avoid drinks with caffeine and alcohol since they can dehydrate you and make you feel more congested.[18]
- Stay away from pools and chlorinated water since it could make your congestion feel worse.[19]
[Edit]Related wikiHows
- Clear a Stuffy Nose
- Clear Chest Congestion
- Alleviate Nasal Congestion
- Get Rid of Sinus Congestion
- Relieve Allergies Naturally
[Edit]References
[Edit]Quick Summary
- ↑ https://medicine.uq.edu.au/article/2017/06/health-check-what%E2%80%99s-right-way-blow-your-nose
- ↑ https://www.aboutkidshealth.ca/article?contentid=778&language=english
- ↑ https://www.cdc.gov/antibiotic-use/sinus-infection.html
- ↑ https://www.nhsfife.org/media/35666/steam-inhalation-leaflet.pdf
- ↑ https://www.lung.org/blog/can-you-exercise-with-a-cold
- ↑ https://www.cdc.gov/antibiotic-use/sinus-infection.html
- ↑ https://medlineplus.gov/ency/article/003049.htm
- ↑ https://www.aafp.org/pubs/afp/issues/2000/1215/p2695.html
- ↑ https://www.fda.gov/consumers/consumer-updates/rinsing-your-sinuses-neti-pots-safe
- ↑ https://www.consumerreports.org/health-wellness/vicks-vaporub-is-the-love-justified-a2637443413/
- ↑ https://www.nationwidechildrens.org/family-resources-education/700childrens/2018/01/humidifiers-for-respiratory-infections-are-they-helpful-or-harmful
- ↑ https://www.nhs.uk/conditions/decongestants/
- ↑ https://my.clevelandclinic.org/health/drugs/21223-antihistamines
- ↑ https://my.clevelandclinic.org/health/symptoms/17980-nasal-congestion
- ↑ https://newsinhealth.nih.gov/2014/10/cold-flu-or-allergy
- ↑ https://medlineplus.gov/ency/article/003049.htm
- ↑ https://www.cdc.gov/antibiotic-use/sinus-infection.html
- ↑ https://uhs.princeton.edu/health-resources/common-illnesses
- ↑ https://erj.ersjournals.com/content/21/4/652
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