7 Natural Remedies for Congestion Relief

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 . default Staying well hydrated can help ease nasal congestion by thinning mucus and helping it drain.
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. Warm-mist and cool-mist machines are equally effective for raising the humidity level and easing congestion. For safety, however, always use cool-mist vaporizers for children. Hot water or steam from a warm-mist humidifier can burn someone if they get too close or if the water spills out.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296379541f-2276-4b69-be13-51e083b84ba2 Whatever type of unit you choose, use distilled water rather than tap water. Run the humidifier at only 40 to 50 percent humidity, and do not run it for a long time. Plus, make sure to drain and clean the humidifier daily to prevent the growth of bacteria or mold.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290156f8e3-424a-4150-a3d8-34f5adb88c5d
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. A neti pot is safe to use as long as you fill it with sterile or distilled water. Never use tap water unless you’ve boiled it for 3 to 5 minutes, then cooled it.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fc124c3c-44bf-477c-b1a6-62b38fb3197d Neti pots come with specific directions, but most work in a similar way:e60dc2a1-f33c-4a05-9b50-8e3e8e597629fc124c3c-44bf-477c-b1a6-62b38fb3197d 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. A nasal spray bottle, which delivers a fine mist of saline into the nose, can also help soothe dry nasal passages, but it isn’t as effective as an irrigation device like a neti pot for rinsing out mucus, allergens, and germs.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fc124c3c-44bf-477c-b1a6-62b38fb3197d
Take a Hot Shower Ever notice that when you have a cold, taking a shower can make you feel less stuffy, at least for a little while? This is because inhaling steam helps mucus drain, which can reduce sinus pain and pressure.e60dc2a1-f33c-4a05-9b50-8e3e8e59762963beefa0-aa30-4a4f-b3b8-d795b20fbbc2 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. However, if you’re battling congestion related to a cold, popping some extra vitamin C may help you get over your symptoms a little bit faster.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294f0b3947-7537-442a-96bc-94abe98f6440 For stuffiness due to allergies, you may want to reach for ginger . One study found that a daily 500-milligram (mg) dose of ginger extract was just as effective as an antihistamine like loratadine (Claritin) for congestion due to nasal allergies. Ginger appears to have both anti-allergic and anti-inflammatory mechanisms, the researchers reported.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293a1627f3-e4eb-438d-8c13-072b1abe4dbb 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 If you have a sinus headache or pain due to congestion, you can try placing a warm compress directly over your nose and forehead. This can help relieve nasal inflammation and pressure and ease your discomfort.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a85bc691-59f9-4dbc-90de-2a7845c9b45e 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. The heat of the compress helps warm up the nasal passages, which can help loosen mucus. It may also help release tension and sinus pressure.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292893c935-1b7b-4f56-a75a-517802764bfe
Step Up Your Fluid Intake While it won’t provide instant relief, drinking plenty of (nonalcoholic) fluids can help thin mucus in the nasal passages. It can also help prevent dehydration.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297bede620-5545-45c1-bdb1-863455f665c7 Warm liquids like chicken broth or steeped tea can help increase mucus flow, allowing it to drain and decreasing stuffiness.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297bede620-5545-45c1-bdb1-863455f665c7 To stay well hydrated , women should aim to get at least 11.5 cups of fluids per day, and men should aim for 15.5 cups.e60dc2a1-f33c-4a05-9b50-8e3e8e59762941d25e76-5379-4e10-98e7-7c9ec0645f70
Revamp Your Nighttime Routine As anyone with stuffy sinuses can attest, congestion often feels worse at night . One key reason: When you lie flat, gravity causes mucus to pool in the throat instead of drain.e60dc2a1-f33c-4a05-9b50-8e3e8e597629eb2ceda6-3803-45d9-8344-a34477a1d3a8 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.

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