How to Get Rid of a Stuffy Nose: 15 Remedies That Work

Why Your Nose Gets Stuffy

Nasal congestion is not actually caused by excess mucus in most cases. The stuffiness you feel comes from swollen blood vessels and inflamed tissue in the nasal passages. When the turbinates — spongy structures inside your nose — become engorged with blood, they expand and narrow the airway. Understanding this helps explain why some remedies work better than others: the most effective treatments reduce swelling, not just mucus.

Common causes include viral infections (colds and flu), allergies, sinus infections, dry air, irritants like smoke or pollution, structural issues like a deviated septum, and even hormonal changes. The remedies below work across most of these causes and are organized from fastest relief to most sustained benefit.

1. Breathe in Steam

Steam inhalation is one of the quickest ways to relieve a stuffy nose. The warm, moist air soothes inflamed nasal membranes and helps thin any mucus that is contributing to the blockage. Fill a large bowl with freshly boiled water, lean over it with a towel draped over your head, and breathe deeply through your nose for 10 to 15 minutes.

Adding two to three drops of eucalyptus essential oil amplifies the effect. Eucalyptus contains 1,8-cineole, a compound shown in clinical studies to improve nasal airflow and reduce inflammation in the sinuses. Peppermint oil is another good choice, as menthol activates cold-sensitive receptors that create a perception of improved breathing.

2. Try the Pressure Point Technique

Acupressure can provide surprisingly fast congestion relief. Press firmly on the points where your eyebrows meet the bridge of your nose (the Yintang point) for 30 seconds. Then, using two fingers on each hand, press the sides of your nostrils and release in a pulsing motion 10 times. Follow this by pressing the area just below the cheekbones near the nostrils (the LI20 or Yingxiang point) for 30 seconds. Many people notice improved airflow within one to two minutes.

3. Saline Nasal Irrigation

Flushing the nasal passages with saline mechanically removes mucus, allergens, and inflammatory debris that contribute to congestion. A Cochrane review found that nasal irrigation improves symptoms and quality of life in people with chronic nasal congestion. Use a neti pot or squeeze bottle designed for sinus irrigation with distilled or previously boiled water mixed with non-iodized salt and baking soda.

For best results during acute congestion, irrigate two to three times daily. Hypertonic saline (a slightly stronger salt solution) draws fluid out of swollen nasal tissues through osmosis, providing an extra decongestant effect beyond what standard isotonic saline offers.

4. Apply a Warm Compress

A warm, damp towel placed across the nose, cheeks, and forehead for five to ten minutes helps relieve sinus pressure and facial discomfort associated with nasal congestion. The heat increases blood circulation to the sinuses, which can help thin mucus and reduce the swollen feeling. Reapply as needed throughout the day.

5. Use a Nasal Decongestant Spray (Short-Term)

Oxymetazoline (Afrin) and phenylephrine nasal sprays constrict the swollen blood vessels in your nasal passages, providing dramatic relief within minutes. These are the fastest-acting OTC option for a stuffy nose.

Critical warning: Do not use nasal decongestant sprays for more than three consecutive days. Prolonged use causes rebound congestion (rhinitis medicamentosa), a condition where the nasal tissues swell worse than before, creating a dependency cycle. Reserve these sprays for situations when you need immediate relief — a flight, an important meeting, or a night when congestion prevents sleep entirely.

6. Take an Oral Decongestant

Pseudoephedrine (Sudafed) works systemically to shrink swollen nasal tissues. It is available behind the pharmacy counter (no prescription required, but you must ask the pharmacist). Phenylephrine is available on regular shelves but is significantly less effective according to recent FDA analysis. Oral decongestants take 30 to 60 minutes to begin working and provide four to twelve hours of relief.

Avoid oral decongestants if you have high blood pressure, heart disease, glaucoma, or an enlarged prostate, as pseudoephedrine can worsen these conditions.

7. Run a Humidifier

Dry air — particularly from indoor heating systems during winter — dries out nasal membranes and makes congestion worse. A cool-mist humidifier in your bedroom maintains humidity between 40 and 50 percent, which is optimal for nasal health. The added moisture helps keep mucus thin, supports ciliary function, and prevents the nasal lining from cracking and swelling.

Clean the humidifier daily and use distilled water to prevent mold growth and mineral buildup. A dirty humidifier can actually worsen congestion by dispersing bacteria and mold spores into the air.

8. Elevate Your Head

Gravity works against you when you lie flat. Blood pools in the nasal vessels, increasing swelling and congestion — which is why stuffiness feels worse at night. Elevating your head 15 to 30 degrees with an extra pillow or wedge pillow promotes drainage and reduces blood pooling in the turbinates.

If one side is more congested than the other, lie on the opposite side. The blocked side benefits from gravity pulling fluid downward and away from the swollen passage.

9. Drink Warm Fluids

Hot liquids increase nasal mucus velocity, meaning they help mucus flow faster and drain more efficiently. A study published in Rhinology found that hot beverages improved nasal airflow and reduced congestion symptoms significantly compared to room-temperature drinks.

Herbal teas like peppermint, ginger, and eucalyptus blends are ideal because they combine the thermal benefit with anti-inflammatory and decongestant compounds. Chicken broth and miso soup are also excellent choices that provide both hydration and warmth.

10. Try Nasal Strips or Dilators

External nasal strips (like Breathe Right) and internal nasal dilators (like Mute or Intake Breathing) physically open the nasal valve — the narrowest part of the airway located just inside the nostrils. These devices do not reduce the underlying swelling, but they increase airflow through the widened nostril opening, providing noticeable breathing improvement.

Nasal strips are particularly useful at night when mouth-breathing disrupts sleep quality. They are drug-free, non-invasive, and safe for nightly use.

11. Use a Nasal Corticosteroid Spray

Over-the-counter steroid sprays like fluticasone (Flonase), triamcinolone (Nasacort), or budesonide (Rhinocort) reduce inflammation in the nasal passages. They take several days of consistent use to reach full effectiveness but provide the most sustained relief for chronic or allergy-related congestion.

Unlike decongestant sprays, nasal steroids are safe for daily long-term use. They are recommended as first-line treatment for allergic rhinitis by most medical guidelines.

12. Exercise Briefly

Light to moderate physical activity naturally opens nasal passages. Exercise triggers the release of adrenaline, which constricts blood vessels throughout the body — including the swollen vessels in your nose. A brisk 10 to 15 minute walk or a set of jumping jacks can provide temporary but noticeable congestion relief.

This works best for mild to moderate congestion. If you are significantly ill with fever or body aches, rest is more important than exercise.

13. Try Menthol or Eucalyptus Products

Menthol-based products like Vicks VapoRub, mentholated lozenges, and eucalyptus chest balms do not actually reduce nasal swelling, but they trick the brain into perceiving improved airflow. The menthol activates TRPM8 cold receptors in the nasal passages, creating a cooling sensation that makes breathing feel easier.

Apply VapoRub to the chest and neck (not inside the nose) before bed. For daytime use, menthol cough drops provide a similar effect.

14. Eat Anti-Inflammatory Foods

Certain foods have natural anti-inflammatory or decongestant properties:

• Horseradish and wasabi: Contain allyl isothiocyanate, a potent nasal irritant that temporarily stimulates mucus flow and clears congestion.
• Garlic: Contains allicin, which has antimicrobial and anti-inflammatory properties.
• Turmeric: Curcumin reduces inflammation and may help with allergic rhinitis.
• Pineapple: Contains bromelain, an enzyme that may reduce nasal swelling and mucus production.
• Omega-3 rich foods: Salmon, walnuts, and flaxseed help modulate the inflammatory response.

15. Address Underlying Causes

For lasting relief, treating the root cause of congestion is essential:

• Allergies: Allergy testing followed by targeted antihistamines, nasal steroids, or immunotherapy.
• Chronic sinusitis: Evaluation by an ENT specialist for potential nasal polyps, deviated septum, or other structural issues.
• Irritant exposure: Eliminating cigarette smoke, strong perfumes, or workplace chemicals.
• GERD: Acid reflux can cause chronic nasal congestion (laryngopharyngeal reflux). Treating the reflux often resolves the stuffiness.
• Medication side effects: Beta-blockers, ACE inhibitors, and some antidepressants can cause nasal congestion as a side effect.

When to See a Doctor

See a healthcare provider if nasal congestion persists for more than two weeks without improvement, you have recurrent sinus infections (four or more per year), congestion is accompanied by high fever and severe facial pain, only one side of the nose is consistently blocked (which may indicate a structural issue or nasal polyp), or you notice blood-tinged discharge without a clear cause.

Bottom Line

Getting rid of a stuffy nose is easiest when you combine fast-acting remedies (steam, warm compress, decongestant spray) with sustained treatments (saline irrigation, humidifier, nasal corticosteroid spray) and address the root cause. Most acute nasal congestion from colds and allergies resolves within one to two weeks. If congestion becomes a chronic pattern, an ENT evaluation can identify structural or inflammatory factors that targeted treatment can resolve.