5 Quick Ways to Get Rid of a Stuffy Nose

In almost all cases of nasal congestion, the main cause of that stuffed up feeling is inflammation, “which makes tissues in nasal passageways swell,” explains Jonathan Auth, MD, a pediatrician at CHOC Children’s, a healthcare system based in Orange County, California.

Oral and nasal decongestants work by shrinking the swollen blood vessels in the nose, with nasal decongestants offering the fastest relief. That’s because the medicine goes straight to the site of congestion without going through your body first, so there are fewer side effects than with oral decongestants, explains Jan Engle, PharmD, executive director of the national Accreditation Council for Pharmacy Education, which is based in Chicago.

However, nasal decongestants come with a major drawback: “Nasal sprays can be used only for a short time because of the rebound effect,” she says. Typically, nasal decongestants should not be used more than three days in a row, notes the Cleveland Clinic.

The rebound effect means the congestion can come back even stronger when you stop using the drug, so you have to take more of it; this can also lead to dependency on the drug. For that reason, “Don’t use a nasal decongestant for more than two to three days, or else the nose becomes addicted to it,” advises Michael Seidman, MD, an otolaryngologist with AdventHealth Medical Group in Celebration, Florida.

In addition, both types of decongestants aren’t for everyone. The U.S. Food and Drug Administration (FDA) says over-the-counter congestion medication and other cold medicines should not be given to children younger than age 2, and it advises caution when giving them to children younger than 4. If you’re pregnant, you should also consult your doctor before taking any over-the-counter medication.

An increased heart rate is a possible side effect of decongestant use, so these drugs should be avoided if you have high blood pressure, heart disease, or an irregular heartbeat.

Swelling of the nasal tissues, especially when caused by allergies, often triggers increased mucus production, which can further obstruct your airways, explains Dr. Auth.

Intranasal steroid sprays are recommended as initial therapy for rhinitis (nasal inflammation) related to allergies, according to ENThealth.org. Adults with glaucoma or cataracts and patients with diabetes should use caution. And for use in kids under age 4, discuss with your doctor.

Over-the-counter oral antihistamines, such as diphenhydramine (Benadryl) and loratadine (Claritin), can help dry up excessive mucus, says Auth. If you’re taking an antihistamine during the day, check the label carefully and choose one labeled “nonsedating.” But research has shown that OTC nasal antihistamine sprays (such as Astepro) offer better symptom relief and fewer side effects than oral antihistamines.

A nasal saline rinse might be helpful in reducing symptoms after trigger exposure (for example, after you’ve been working in the yard).

If you catch the first signs of congestion or other symptoms of a cold fast enough, zinc may help. Zinc supplements work by binding with zinc receptors found on common cold and flu viruses to potentially reduce the amount of the virus circulating in the body, says Dr. Engle. Zinc may help by shortening the duration of congestion symptoms, but it does not have decongestant effects.

“Zinc surrounds the virus, so you have to suck on a lozenge for it to come in contact with the virus in the mouth and throat,” Engle explains. “But you must take it within the first 24 hours after symptoms start.”

Other dietary supplements, such as echinacea, vitamin C, and probiotics, are often touted as cold and congestion remedies, but Dr. Seidman says they are better suited to boosting overall immune function rather than fighting a stuffy nose.

“If you are full-blown into a cold, it’s probably not going to help,” he says. “It’s best to take them at the onset of symptoms, or just before.”

Another potential remedy for a stuffy nose is salt water, which eases congestion by moistening and clearing the nasal passages. Dry air can increase mucus production and thicken the mucus so that it accumulates in the sinuses, explains Auth. Other irritants that build up in nasal passages can also lead to nasal inflammation if they aren’t flushed out.

“The nose loves salt water,” says Seidman. “A home remedy I tell people about is to mix 1 quart of sterilized water, 1 teaspoon of kosher salt, and ¼ teaspoon baking soda, and then run it up your nose.”

Neti pots are nasal rinsing devices that have been around for thousands of years. While they’re generally considered safe, the FDA cautions that they must be used and cleaned properly to avoid the risk of infection. The FDA recommends using purchased distilled or sterile water, boiled and cooled tap water, or water passed through one of its recommended filters in any of these devices to reduce the risk of infection.

Engle says saline nasal sprays are a convenient option to moisten and help drain a stuffy nose because the contents are premixed and sterile, which reduces the potential for infection if used properly. For people squeamish about rinsing out their nose, experts say simply moistening the air around you can help.

“A humidifier is a good thing for young children and people who don’t want to use drugs,” says Engle. Cool mist humidifiers are recommended in children’s bedrooms to reduce the risk of burns from warm mist versions.

The old adage “Feed a cold, starve a fever” may have some scientific proof to back it up. A landmark study published in the journal Chest suggested that chicken soup helps ease the inflammation associated with congestion and the common cold. The research showed that the activity of neutrophils — a type of white blood cell — was reduced in the presence of the soup, which theoretically would lessen inflammation.

In addition, the steam from a hot bowl of soup could help open a stuffy nose by thinning mucus so it can drain more easily. Similarly, drinking other hot fluids, like tea and broth, can also help, as can taking a steaming hot shower.

As your body fights a virus, more energy is used, so make sure you’re getting seven to eight hours of good quality sleep every night, which can help your immune system fight the infection, according to research from 2022. Avoid strenuous exercise until you’re feeling better, but engage in light activity, such as walking. And be sure to drink plenty of water.

RELATED: Why Sleep Is So Important for a Healthy Immune System

Should You Ask Your Doctor for an Antibiotic?

Probably not. Most stuffy noses are caused by infection with a virus, so antibiotics are powerless in treating them. Antibiotics are only effective in treating infections caused by bacteria.

“Everyone wants an antibiotic for congestion, but they don’t necessarily need one,” says Seidman. “It’s not going to help the cold or flu.”

Still, there are warning signs that your congestion may be a sign of something more serious, such as a sinus infection. See a doctor if you experience congestion symptoms that last more than 7 to 10 days, cause an earache, are accompanied by a fever of more than 101.5 degrees F, or that worsen over time despite the treatments outlined above.