How To Get Rid Of A Stuffy Nose (2024)

A variety of factors can cause a stuffy nose.

For starters, some people have anatomic features that can block nasal passageways and make it harder for mucus to drain, producing a stuffy nose. Doctors call these features “fixed” or “static” causes.

For example, your nasal septum (the bone and cartilage that separates your nasal cavity into two sections) may lean too far to the left or right, a condition known as a deviated septum. You may have been born with this condition or it may be the result of trauma to the nose. Cartilage can also weaken over time, causing narrowing.

Other fixed causes include naturally narrow nostrils, nasal tumors or rhinoplasty (plastic surgery performed on the nose) that alters the size and structure of the nose.

Then there’s what experts refer to as “changeable” or “dynamic” causes of a stuffy nose—things like colds and allergies.

“Ninety percent of the air we breathe in passes through the nose first,” explains Dr. Sedaghat.“So when you breathe in pollen, for example, most of it will get deposited in your nose, and if you’re allergic to it, your immune system will react by causing swelling.”

This swelling tends to fluctuate based on your immune response and the quantity of the allergen to which you’ve been exposed. “If you just inhaled the pollen, you’ll probably be more stuffy compared to two days from now when the pollen is gone,” adds Dr. Sedaghat. “The same sort of thing happens with a cold. The virus will replicate in the lining of your nose and the immune response will be inflammation and swelling in your nose.”

A stuffy nose can make it harder to breathe, but there are ways to ease the congestion and open your nasal passages.

1. Steroid Spray

Best suited to someone with year-round allergies as opposed to a cold, sprays require regular use and can be purchased over the counter or by prescription. “They’re the most broadly anti-inflammatory medications we have available,” says Dr. Sedaghat. “For the most part, they’re topical and not systemic, so, in a very focused manner, you can target swelling inside the nose.”

One caveat: Don’t expect these sprays to work overnight. “They require daily, consistent use for at least a month before you really see a significant difference,” notes Dr. Sedaghat.

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2. Saline Spray or Saltwater Nasal Wash

Experts don’t necessarily think there’s anything particularly anti-inflammatory about saline. However, “these sprays and washes can rinse away thicker mucus and allergens, leading to some relief of nasal congestion,” says Eugene Chio, M.D., an otolaryngologist at the Ohio State University Wexner Medical Center.

“They also provide moisture to the nose, and we know that the nose loves moisture,” adds Dr. Sedaghat. “[When your nose is dry], you can get microscopic cracks in the lining, and that’s how viruses get in.”

You can make your own saltwater wash by adding a half-teaspoon of salt and a half-teaspoon of baking soda to a cup of distilled water. Then use a syringe, squeeze bottle or neti pot to flush your nose with the saltwater solution.

Alternatively, most U.S. pharmacies sell saline packets for neti pot use at very reasonable prices. These premade products come with clear instructions and are very easy to use properly.

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Saltwater Nasal Wash: Available on Amazon.

3. Eucalyptus or Peppermint Oil

While these essential oils won’t necessarily improve your congestion, their vapors provide a cooling sensation, and when they get into your nose, they can trick your brain into thinking it’s easier to breathe.

Try using the oils in a diffuser or mixing them in a carrier oil coconut oil and rubbing the mixture on your neck and chest. Experts do not recommend applying the oils directly to the nose.

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Peppermint Oil: Available on Amazon.

4. Nasal Decongestant Spray

These sprays work by shrinking blood vessels and tissues in your sinuses, making it easier to breathe. They have an advantage over oral decongestants in that they work exclusively on your nose.

However, doctors caution that, with habitual use, you can build up a tolerance to the sprays, which is why they advise using them for only two to three days. Also, if you have certain chronic conditions, such as diabetes or high blood pressure, talk to your doctor before using them.

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5. Nasal Strips

These flexible, adhesive strips are sold over the counter and may help widen the nostrils and increase airflow so you can breathe easier. Studies on the strips are mixed, with some showing that they improved nasal congestion better than a placebo and others showing no significant improvement ^[2]Schenkel, E.J., Ciesla, R. & Shanga, G.M. . Effects of nasal dilator strips on subjective measures of sleep in subjects with chronic nocturnal nasal congestion: a randomized, placebo-controlled trial. Allergy Asthma Clin Immunol 14, 34 (2018). ^[3]Noss MJ, Ciesla R, Shanga G. Correction to:. Sleep Quality and Congestion with Breathe Right Nasal Strips: Two Randomized Controlled Trials. Adv Ther. 2019;36(11):3289. . If you do want to try them, though, it’s important to position them correctly.

“People with nasal valve collapse (a narrowing of the nasal valve, which can block airflow) will frequently say, ‘You know, when I pull my nostril out, I breathe better.’ So you want to recreate that,” says Dr. Sedaghat. “And the way you do that is by placing the strips on the soft part of the nose—not on the bony bridge.”

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6. Capsaicin Nasal Spray

Capsaicin is the natural compound in hot peppers that gives them their heat, and it may be effective in relieving symptoms of nonallergic rhinitis, a condition marked by chronic sneezing and congestion with no obvious cause. Some over-the-counter capsaicin nasal sprays include Nasol Natural Sinus Spray, Xlear Max Capsicum and Sinus Plumber. The sprays are generally well-tolerated, but they can cause burning and irritation in the nose, as well as sneezing and coughing. For these reasons, they are not widely recommended by experts.

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7. Extra Fluids

Hydration is important for overall health—it helps keep your joints lubricated, provides nourishment to cells and keeps your body functioning properly. And it’s even more important when you have nasal congestion. Drinking extra fluids can help thin mucus, allowing it to drain more easily.

8. Surgery

If you’ve tried all the strategies above and you’re still suffering with chronic nasal congestion, your doctor may recommend surgery. This suggestion is often made for people with anatomical conditions like a deviated septum, a nasal valve collapse or blocked sinuses that need to be opened.

Reach out to your doctor whenever you’re worried about symptoms, and don’t delay getting treatment if you notice any of the following:

• Nasal congestion that lasts longer than 10 days
• A stuffy nose paired with a high fever
• Yellow or green mucus along with sinus pressure or pain (pressure around your eyes, cheeks, forehead and possibly even your teeth)

All of the above can indicate a sinus infection, which requires antibiotics for proper treatment.

Also see your doctor if you notice clear or bloody nasal discharge after a head injury, as it could signal a brain fluid leak, which, while rare, can put you at risk for dangerous infections.