Best Tea for Sinus Congestion: Peppermint, Eucalyptus and More

Sinus congestion creates a unique kind of misery — a heavy, full feeling behind your forehead and cheeks, muffled hearing, and the frustration of not being able to breathe through your nose. While decongestant sprays and pills can help, they come with rebound effects and drowsiness that many people prefer to avoid.

Herbal tea offers a natural alternative that targets sinus congestion from multiple angles: warm steam opens swollen nasal passages, active plant compounds reduce inflammation in the sinus cavities, and steady hydration keeps mucus thin enough for your body to drain it naturally.

A study published in Rhinology (2008) found that drinking hot beverages significantly improved nasal airflow and reduced subjective symptoms of congestion compared to room-temperature drinks. The combination of heat, hydration, and steam inhalation while sipping creates a triple-action effect that cold drinks simply cannot replicate.

Here are the most effective teas for sinus congestion, why each one works, and how to brew them for maximum relief.

What Causes Sinus Congestion?

Your sinuses are air-filled cavities behind the forehead, cheeks, and eyes. When the mucous membranes lining these cavities become inflamed — from allergies, a viral infection, dry air, or irritants — they swell and produce excess mucus. That mucus gets trapped, creating the pressure, fullness, and stuffiness that define sinus congestion.

The key to relief is reducing inflammation so the sinus openings can drain, while thinning the mucus so it moves out more easily. The right teas do both. If your sinus congestion comes with significant facial pressure and pain, combining tea with dedicated sinus pressure relief techniques can provide faster, more complete relief.

Best Teas for Sinus Congestion

1. Peppermint Tea

Peppermint is the go-to tea for sinus congestion, and for good reason. Its primary compound, menthol, is the same active ingredient found in commercial nasal decongestant products — and it works through the same mechanism.

How it relieves sinus congestion: Menthol activates the TRPM8 cold receptor in nasal tissue, creating an immediate sensation of cleared airways. Beyond perception, menthol also has mild anti-inflammatory effects on the nasal mucosa, helping reduce the swelling that blocks sinus drainage. Research in Rhinology has confirmed that menthol inhalation significantly improves subjective nasal airflow without changing actual airway resistance — meaning it provides instant comfort while the anti-inflammatory effects build over time.

How to brew for sinuses: Use fresh peppermint leaves if possible — they contain higher menthol levels than dried. Steep a generous handful in boiling water for 8–10 minutes with the cup covered. Before your first sip, hold your face over the cup and breathe deeply through your nose for 1–2 minutes to deliver menthol-rich steam directly to your sinus passages.

2. Eucalyptus Tea

Eucalyptus contains eucalyptol (1,8-cineole), a compound so effective for sinus issues that it has been studied as a standalone treatment for sinusitis. While peppermint provides immediate perceptual relief, eucalyptus works deeper — actively reducing sinus mucosal inflammation and speeding mucus clearance.

How it relieves sinus congestion: A landmark study published in The Laryngoscope found that oral eucalyptol significantly improved symptoms in patients with chronic rhinosinusitis compared to placebo. It works by suppressing pro-inflammatory cytokines in the sinus tissue and stimulating ciliary beat frequency — the speed at which the tiny hairs in your sinuses push mucus toward drainage points.

How to brew for sinuses: Steep 1–2 teaspoons of dried eucalyptus leaves in boiling water for 10–12 minutes. The flavor is strong and medicinal. Mixing in a teaspoon of honey and a few fresh peppermint leaves makes it more pleasant to drink while adding complementary decongestant effects. Use only food-grade eucalyptus leaves, not essential oil, and limit to 1–2 cups daily.

3. Ginger Tea

Ginger is a warming, circulation-boosting herb that helps the body mobilize and drain mucus from the sinus cavities. Its gingerols and shogaols are proven anti-inflammatories that target the same pathways (COX-2 and NF-kB) as many pharmaceutical anti-inflammatory drugs.

How it relieves sinus congestion: By reducing inflammation in the sinus mucosa, ginger helps shrink swollen tissue so trapped mucus can flow freely again. The warming effect also increases blood circulation to the head and face, promoting natural drainage. Ginger’s antimicrobial properties provide an additional benefit when sinus congestion is caused by a bacterial or viral infection.

How to brew for sinuses: Grate or thinly slice a 2-inch piece of fresh ginger root. Simmer in 2 cups of water for 15 minutes (longer than standard ginger tea, since sinus relief benefits from a more concentrated brew). Strain and add lemon and honey.

4. Turmeric Tea

Turmeric’s curcumin is one of the most intensely studied natural anti-inflammatory compounds on the planet. For sinus congestion specifically, curcumin targets the inflammatory cascades that cause sinus mucosal swelling — addressing the root of the problem rather than just managing symptoms.

How it relieves sinus congestion: Curcumin inhibits NF-kB, a master regulator of the inflammatory response in sinus tissue. A pilot study in the Annals of Allergy, Asthma & Immunology found that curcumin supplementation improved nasal airflow and reduced symptoms in patients with allergic rhinitis. Critically, curcumin needs piperine (from black pepper) to be absorbed effectively — up to 2,000 percent more with piperine than without.

How to brew for sinuses: Stir 1 teaspoon of ground turmeric and a generous pinch of freshly ground black pepper into a cup of hot water. Add a splash of coconut milk or another fat source (curcumin is fat-soluble) and honey to taste. Drink 2–3 cups daily during acute sinus congestion episodes.

5. Green Tea

Green tea may not seem like an obvious sinus remedy, but its catechins — particularly epigallocatechin gallate (EGCG) — have potent anti-inflammatory and antihistamine properties that are especially helpful when sinus congestion is allergy-driven.

How it relieves sinus congestion: EGCG inhibits histamine release from mast cells, the same mechanism targeted by antihistamine medications. For people whose sinus congestion flares up during allergy season, green tea can help reduce the allergic inflammatory response that causes sinus swelling. It also has antiviral properties that support the immune system during cold and flu season. The moderate caffeine content (25–50 mg per cup) provides a mild bronchodilating effect as a bonus.

How to brew for sinuses: Steep green tea at 175°F (80°C) — not boiling — for 2–3 minutes. Oversteeping releases tannins that make the tea bitter without adding medicinal benefit. Drink 3–4 cups throughout the day for sustained antihistamine effects.

6. Chamomile Tea

Chamomile is the ideal evening sinus tea. Its gentle anti-inflammatory flavonoids (apigenin, bisabolol) reduce nasal swelling, while its mild sedative properties help you sleep — which is when your body does its most effective healing.

How it relieves sinus congestion: A study in Molecular Medicine Reports demonstrated that inhaling chamomile steam improved cold symptoms, including nasal congestion. Chamomile also reduces the anxiety and restlessness that often accompany the discomfort of sinus pressure, helping you rest more deeply.

How to brew for sinuses: Steep 2 heaping teaspoons of dried chamomile flowers in just-boiled water for 5–7 minutes. Add honey. For a focused sinus-relief ritual, pour extra hot water into a bowl, add chamomile, lean over the bowl with a towel over your head, and inhale deeply for 5 minutes before drinking the tea itself.

7. Nettle Leaf Tea

Stinging nettle (Urtica dioica) is a lesser-known but highly effective choice for sinus congestion caused by seasonal allergies. Naturopathic practitioners frequently recommend it as a natural antihistamine.

How it relieves sinus congestion: Nettle leaf inhibits several inflammatory pathways involved in allergic rhinitis, including histamine release, prostaglandin formation, and tryptase activity. A randomized double-blind study published in Phytotherapy Research found that freeze-dried nettle leaf was rated effective in relieving allergic rhinitis symptoms by 58 percent of participants — comparable to standard antihistamine medication.

How to brew for sinuses: Steep 1–2 teaspoons of dried nettle leaf in boiling water for 10–15 minutes. The flavor is mild and earthy — similar to green tea but with a slightly grassy note. Drink 2–3 cups daily during allergy season for the best preventive effect.

8. Cinnamon and Clove Spiced Tea

Cinnamon bark and clove buds both contain warming compounds — cinnamaldehyde and eugenol, respectively — that improve blood circulation to congested sinus tissue and have documented antimicrobial activity. Together they create a spicy, comforting brew that is particularly useful during cold winter months when dry indoor air worsens sinus symptoms.

How it relieves sinus congestion: Cinnamaldehyde stimulates local blood flow, helping deliver immune cells and nutrients to inflamed sinus tissue. Eugenol from cloves has anti-inflammatory and mild analgesic properties that help ease the facial pressure that accompanies sinus congestion. The warming sensation of this tea also promotes mucus thinning and drainage — similar to the effect of eating spicy food, but gentler and longer-lasting.

How to brew for sinuses: Simmer 1 cinnamon stick and 3–4 whole cloves in 2 cups of water for 10 minutes. Strain and add honey. For a richer version, add a black tea bag and a splash of milk to create a chai-style sinus soother. This tea is caffeine-free on its own, making it a good evening option alongside chamomile.

Creating a Sinus Congestion Tea Protocol

For the most comprehensive relief, rotate teas throughout the day based on their strengths:

• Morning: Ginger tea — mobilizes overnight mucus buildup and warms the sinuses.
• Midday: Peppermint or eucalyptus tea — strong decongestants for peak-congestion hours.
• Afternoon: Green tea or nettle leaf — antihistamine effects to counter afternoon allergy flares.
• Evening: Chamomile or cinnamon-clove tea — gentle anti-inflammatory action combined with warmth and relaxation for overnight healing.

For our complete breakdown of herbal teas that relieve all types of congestion — nasal, sinus, and chest — visit our guide to the best herbal teas for congestion.

Sinus Congestion Tea Comparison Chart

Tea	Key Active Compound	Primary Sinus Benefit	Caffeine	Best Time
Peppermint	Menthol	Opens airways instantly	None	Any time
Eucalyptus	1,8-Cineole	Mucolytic, opens sinuses	None	Morning/afternoon
Ginger	Gingerols	Anti-inflammatory warming	None	Morning
Turmeric	Curcumin	Deep anti-inflammatory	None	Any time
Green tea	EGCG	Antihistamine, antioxidant	25–50 mg	Morning/afternoon
Chamomile	Apigenin	Calming anti-inflammatory	None	Evening
Nettle leaf	Quercetin, histamine inhibitors	Natural antihistamine	None	Afternoon
Cinnamon & clove	Cinnamaldehyde, eugenol	Warming, improves circulation	None	Evening

Tips for Getting the Most Sinus Relief From Tea

• Inhale the steam first. Before taking your first sip, hold the cup beneath your nose and breathe deeply for 30–60 seconds. This delivers volatile decongestant compounds directly to the sinuses.
• Brew covered. Covering your cup or teapot during steeping traps essential oils that would otherwise evaporate, resulting in a more potent and aromatic brew.
• Add raw honey. Honey coats and soothes irritated tissue, and research suggests it has mild antimicrobial properties beneficial during colds.
• Include lemon. Vitamin C supports immune function, and the acidity helps cut through mucus.
• Drink warm, not scalding. Optimal temperature is 60–65 °C (140–149 °F). Very hot liquids can irritate already-inflamed nasal and sinus tissue.

Boost Your Results With These Complementary Steps

Tea is most powerful when combined with other natural sinus-clearing strategies:

• Nasal irrigation: A reliable neti pot flushes allergens, bacteria, and excess mucus directly from the sinus passages — providing relief that tea alone cannot match. Use it before drinking your tea so the steam can penetrate freshly cleared passages.
• Warm compresses: A warm, damp towel draped over the forehead and nose area helps dilate blood vessels and promote sinus drainage.
• Humidity control: Keep indoor humidity between 40–60 percent. Dry air thickens mucus and worsens sinus swelling.
• Spicy foods: Capsaicin from chili peppers temporarily thins mucus and promotes drainage.
• Elevation: Sleep with your head elevated on an extra pillow to prevent mucus from pooling in the sinuses overnight.

When Sinus Congestion Needs Medical Attention

Most sinus congestion from colds and allergies resolves within 7–10 days. However, see a healthcare provider if:

• Symptoms persist beyond 10 days without improvement
• You develop a high fever (above 102°F / 38.9°C)
• You experience severe facial pain or swelling
• Nasal discharge turns thick yellow or green after initially improving
• You have recurrent sinus infections (four or more per year)

These could indicate a bacterial sinus infection or chronic sinusitis that requires prescription antibiotics or further evaluation.

FAQs

What is the best tea to drink when your sinuses are blocked?

Peppermint tea is the fastest-acting option — menthol creates an immediate sensation of cleared airways. For deeper, longer-lasting relief, eucalyptus tea is the strongest choice because its active compound (eucalyptol) directly reduces sinus mucosal inflammation and speeds mucus clearance. Alternating between the two throughout the day gives you both instant comfort and sustained relief.

Does drinking hot tea actually clear your sinuses?

Yes. A study in Rhinology (2008) confirmed that hot beverages significantly improve nasal airflow and reduce congestion symptoms compared to room-temperature drinks. The combination of heat (which promotes blood flow and mucus thinning), steam (which hydrates swollen membranes), and the active plant compounds in herbal teas creates a triple-action decongestant effect.

How many cups of tea should I drink per day for sinus congestion?

Aim for 3–5 cups spread throughout the day, rotating between different teas to get the broadest range of active compounds. Most herbal teas are safe in this quantity, but limit eucalyptus tea to 1–2 cups daily and licorice-containing blends to 1–2 cups if you have high blood pressure. The hydration alone helps keep mucus thin and drainable.

Can tea replace decongestant medication for sinus congestion?

For mild to moderate sinus congestion from colds or allergies, herbal tea combined with nasal irrigation and steam inhalation is often sufficient. For severe congestion, you may need medication short-term — but tea can reduce how much and how often you need it. Importantly, herbal tea is safe for daily long-term use, while decongestant sprays like oxymetazoline cause rebound congestion after just 3 days.

Is green tea or herbal tea better for sinus congestion?

Both have their place. Green tea is best when sinus congestion is allergy-driven, thanks to its antihistamine EGCG catechins. Herbal teas like peppermint and eucalyptus are better for acute decongestant relief from colds or infections. The ideal approach is to use green tea as your background anti-allergy tea and add targeted herbal teas when congestion flares up.

Bottom Line

When it comes to the best tea for sinus congestion, peppermint and eucalyptus are your most powerful options for fast-acting decongestant relief. Ginger and turmeric work beneath the surface to reduce the inflammation driving the congestion. Green tea and nettle leaf are standout choices when allergies are the root cause. Chamomile is the perfect nightcap to calm both your sinuses and your mind. And cinnamon-clove tea adds warming circulation support that is especially welcome during winter months.

Start with whichever tea matches your primary symptom, rotate through two or three options daily for the broadest coverage, and combine with a neti pot sinus rinse for comprehensive nasal care.