14 remedies to get rid of congestion

Get rid of your stuffy nose with these 14 expert-approved congestion remedies

By Heidi Borst | Sep. 28, 2023 Medically reviewed by Leslie Greenberg, MD

It’s normal to experience nasal congestion from time to time, whether the cause is a bacterial infection, sinusitis, allergies, or a virus. But that doesn’t make the pesky symptoms any less annoying. If your nose is so stuffy that it’s hard to breathe and sleep, you might wonder how to clear it—and fast! Read on to find out how to get rid of congestion, according to experts.

What causes congestion?

Nasal congestion is caused by inflammation of the mucosa, or mucus membrane, the tissue that lines the nasal cavity, says Inna Husain, MD, a board-certified otolaryngologist (ENT) at Community Healthcare System in Indiana. This inflammation leads to fluid buildup (swelling) in the mucosa, which in turn increases nasal secretions or congestion.

Congestion can occur in response to inflammation from viral or bacterial infections, allergies, and certain medications that increase blood flow, such as erectile dysfunction medications, Dr. Husain says.

Other potential causes of congestion include:

Stress
Exposure to smoke
Pollen or mold
Paint fumes
High blood pressure or pain medications
Nasal polyps
Deviated septum
Enlarged adenoids (glands located behind the nasal passage)

Nasal congestion due to allergies can be chronic, persisting for as long as the triggering allergen is present. ”Environmental factors, such as dust mites and pets, are examples of allergens that produce this inflammation and lead to congestion,” says Roberto Garcia-Ibáñez, MD, a board-certified allergist and immunologist at The Allergi Group in Tampa, Florida, and CEO of Potens Allergy. Allergens, he explains, trigger the release of chemicals like histamine from our mast cells (immune cells), leading to congestion and other inflammatory symptoms.

On the other hand, nasal congestion due to a respiratory infection will go away when your body clears the virus, usually in about seven to 10 days, Dr. Garcia-Ibáñez says. No matter the cause, there are ways to help you breathe better.

14 home remedies for congestion symptoms

There are many natural ways to combat nasal congestion. Here are the top 14 remedies to try, according to experts:

Increase hydration
Inhale steam
Use an air purifier
Blow your nose properly
Try a warm compress
Perform nasal irrigation
Reduce indoor allergens
Sleep with head of bed elevated
Eat spicy foods
Diffuse eucalyptus oil
Supplement with turmeric
Add quercetin to your diet
Take some vitamin C
Try N-acetyl cysteine (NAC) supplements

1. Increase hydration

Drinking plenty of fluids, like water, tea, clear broth, and electrolyte-enriched drinks, is essential when you’re congested—and it’s safe for everyone. According to Matt Angove, N.D., a naturopathic doctor at Angove Family Medicine in Centralia, Washington, hydration helps mucus stay thin and fluid, so your body can more easily clear it from the sinuses and nasal passages.

In general, four to six cups of water a day is enough to stay hydrated, but exactly how much you need can vary, so it’s best to check with your healthcare provider to determine the best amount for you. A good rule of thumb is to drink enough that your urine is pale to translucent yellow. Dark urine means you’re not getting enough fluids; clear urine may mean you’re over-hydrated.

2. Inhale steam

“Breathing in steam hydrates dry nasal cavities and sinuses, loosening any mucus and secretions,” says Robert Glatter, MD, a board-certified emergency medicine physician at Lenox Hill Hospital in New York City.

Though a 2017 literature review concluded there was no scientific evidence that inhaling hot and humidified air was helpful in relieving congestion caused by the common cold, Dr. Garcia-Ibáñez says steam helps humidify the nasal mucosa, and the more hydrated your secretions, the less nasal congestion you’ll experience.

You can inhale steam several times a day. Try it by sitting in the bathroom with the door closed and a hot shower running, or by placing your head over a bowl of hot water with a towel over your head to trap the steam. Just be sure it’s not too hot to avoid burns.

Dr. Husain points out that the hydration in the air—not the heat—helps thin mucus. You can also add moisture to dry air with a warm or cool mist humidifier.

3. Use an air purifier

If environmental allergens like pet dander or mold are causing your congestion, air purifiers can help tremendously, Dr. Garcia-Ibáñez says. He recommends using a purifier with a high-efficiency particulate air (HEPA) filter 24/7 in enclosed areas—like a room with all the doors and windows shut—to reduce allergens in the air. This treatment is safe for everyone.

According to the United States Environmental Protection Agency, HEPA air filters can theoretically remove up to 99.97% of airborne particles, including bacteria, dust, pollen, and mold.

4. Blow your nose properly

Instead of forcefully blowing your nose—or worse: sniffling to pull the mucus back in—Dr. Husain advises a gentle approach, evacuating one nostril at a time. “Push one nostril gently closed, then give a gentle blow on the other side, and repeat,” she says, adding that using nasal saline before blowing your nose can make it easier.

To use nasal saline, follow these steps:

Place a couple of drops (or spray from a saline mist) in each nostril.
Gently blow each nostril, one at a time.
Repeat the process until your nose is clear.

But don’t force it, Dr. Glatter says. Doing so can drive fluid deeper into your sinuses, worsening any sinus pressure and headache you’re already experiencing.

5. Try a warm compress

Using a warm compress may help alleviate congestion-related pain, but Dr. Garcia-Ibáñez says it won’t actually reduce congestion. No research supports the use of warm compresses to drain mucus from the nose or sinuses.

Even so, this treatment is safe for all populations, and it can’t hurt to try. You can apply a warm, wet washcloth over your eyes and nose several times daily to soothe swollen nasal passages caused by sinusitis.

6. Perform nasal irrigation

Nasal rinses are an ear, nose, and throat (ENT) specialist favorite with multiple benefits, Dr. Husain says. The saline solution helps thin mucus and pull it out, she explains, adding that rinsing the surface of the nasal lining helps to decongest it.

Moreover, nasal irrigation decreases the risk of infections and lessens the effects of allergens by helping prevent irritants from settling into the nasal lining, she says.

Nasal irrigation systems include neti pots and nasal rinse bottles. For infants, you can use saline sprays like Little Remedies Saline Mist and suctioning tools, like bulb syringes; Dr. Glatter says nasal irrigation should not be used in children under 3.

Follow these steps to try nasal irrigation for congestion:

Prepare the nasal rinse solution by mixing saline with distilled water per the package instructions. Alternatively, combine two to four cups of boiled water with ½ teaspoon of non-iodized salt and let the mixture cool.
Get into position by leaning your head over the sink with one ear pointed toward the ceiling. Position yourself so that the salt water can flow out of the bottom nostril.
Rinse your nose by placing the tip of the neti pot or bottle inside your top nostril, pouring or squeezing to allow water to flow. The water will exit from the nostril closest to the sink. Exhale while the water is irrigating the sinuses.
Gently blow your nose when the water is gone, and repeat for the other side.

7. Reduce indoor allergens

Dust mites, pet dander, and cockroaches are common causes of indoor allergies, according to the Asthma and Allergy Foundation of America. Luckily, there are several ways you can minimize allergen exposure at home, Dr. Garcia-Ibáñez says.

To reduce indoor allergens, try the following steps:

Encase your mattress and pillows in allergen-resistant covers.
Remove rugs. Swap out carpets for hardwood floors.
Avoid heavy drapes and overstuffed furniture.
Vacuum one to two times per week, and wear a mask while cleaning.
Keep your pets out of the bedroom, and wash their toys and bedding frequently.
Avoid using ceiling fans, which can disperse and circulate allergens throughout the room.

8. Sleep with head of bed elevated

When it comes to nasal congestion, sleeping with your head elevated is a good idea, Dr. Garcia-Ibáñez says. Lying in a horizontal position causes blood to pool in your nasal turbinates (a small structure inside the nose), worsening the congestion.

Dr. Glatter says elevating your head with a few pillows can promote effective drainage of nasal secretions and mucus. For infants and younger children who can’t safely sleep with a pillow, insert a pillow under the head of their mattress.

9. Eat spicy foods

Spicy foods containing chili or cayenne pepper, which contain the irritant capsaicin, have an anti-inflammatory effect, Dr. Garcia-Ibáñez says. Once you ingest capsaicin, Dr. Husain explains, your body tries to expel it by producing mucus, which is why it can give you a runny nose.

One study found that when delivered nasally, capsaicin reduced symptoms of congestion in individuals with rhinitis—but that doesn’t mean you should try inhaling it or putting it in your nose at home. Instead, add a tolerable amount of capsaicin (a dash of hot sauce or some chopped-up jalapeños) to your food—spicy chicken soup, anyone? Or, you could add a dash of cayenne to your favorite tea or juice.

10. Diffuse eucalyptus oil

Eucalyptus may help reduce congestion, Dr. Glatter says. In one older study, individuals with acute sinusitis who were given 100 mg capsules cineole, the main component of eucalyptus oil, three times daily experienced reduced nasal obstruction.

It’s important never to take eucalyptus by mouth. Instead, place the essential oil in a diffuser as aromatherapy or add a few drops to hot water and inhale the steam, Dr. Glatter advises.

Pregnant and breastfeeding individuals should avoid eucalyptus entirely, as there isn’t enough information to determine its safety in those groups. Eucalyptus is considered toxic to children under two.

11. Supplement with turmeric

Curcumin is the main compound of the herb turmeric, and according to Dr. Garcia-Ibáñez, it works as a powerful antioxidant and anti-inflammatory. In fact, a pilot study found that individuals with allergic rhinitis who were given curcumin orally for two months experienced a significant reduction in nasal congestion due to improved nasal airflow.

To use turmeric as a congestion remedy, try taking it as a dietary supplement or making tea:

Combine two teaspoons of turmeric powder with 1 to 2 cups of water.
Bring the mixture to a boil and simmer for four to five minutes.
Strain, then sip.

The safety of turmeric in pregnant and breastfeeding individuals and children is unknown. These individuals should consult with their healthcare provider before using turmeric.

12. Add quercetin to your diet

Quercetin, found in apples, citrus fruits, and onions, is a type of antioxidant called a flavonoid, which Dr. Husain says can help ease congestion caused by allergies. Scientists have found that quercetin inhibits the activation of mast cells (the immune cells that release histamine when exposed to triggers), potentially reducing allergy symptoms, although more research is needed.

Eating quercetin-rich foods is the safest way to try this remedy, but supplements are available, too. If you go the latter route, the recommended dosage is 500 mg two to three times daily for one to two weeks before you’ll be exposed to allergens. That said, it’s best to consult with your healthcare provider before using quercetin or any other dietary supplement.

Quercetin supplements are considered safe for adults in doses under one gram per day, but children, pregnant or breastfeeding women, and individuals with kidney disease should avoid them.

13. Take some vitamin C

You may have heard that loading up on vitamin C will help you recover faster when you’re sick. According to research, it actually only slightly lessens the duration of cold symptoms. But if you’re dealing with allergic rhinitis, it may help: One small study showed that individuals receiving a 7.5-gram intravenous vitamin C infusion experienced significantly reduced histamine levels in their blood.

Instead of taking vitamin C when you get sick, Dr. Husain says it’s a good idea to take a vitamin C supplement preventively because it boosts the immune system.

In studies, high doses were the most effective, as long as you don’t exceed the maximum recommended daily dose of 2,000 mg (which you can split into two doses of 1,000 mg for best absorption).

Vitamin C is safe for pregnant and breastfeeding women. The upper limit for children varies by age, from 400 mg for ages 1 through 3 to 1,800 mg for ages 14 through 18. Check with your healthcare provider before taking high doses of vitamin C.

14. Try N-acetyl cysteine (NAC) supplements

“NAC (n-acetyl cysteine) is my go-to for nasal or respiratory congestion,” Dr. Angove says. The dietary supplement’s potent antioxidant properties help protect the respiratory tract from oxidative stress (when too many free radicals build up in cells) and decrease excess mucus production. Dr. Angove adds that it also works to thin the mucus in the respiratory tract.

According to Dr. Angove, the ideal NAC dosage is 500 to 600 mg taken two to three times per day without food. He adds that NAC is suitable for pregnant people and children.

Congestion remedies that don’t work

1. Antibiotics

Most of the time, nasal congestion is caused by allergies or a common cold or flu virus. In those cases, antibiotics won’t work—they’re only effective for bacterial infections. Even if you have a sinus infection, antibiotics are rarely warranted. That’s because only 0.5-2% of sinus infections are caused by bacteria.

2. Garlic

Garlic does contain anti-inflammatory compounds that, in theory, might reduce congestion. That said, research backing its effectiveness as a decongestant is lacking—and you definitely shouldn’t stick garlic cloves up your nose. That can irritate your mucous membranes, making things worse.

How to treat congestion when natural remedies don’t work

If natural remedies aren’t helping your nasal congestion, several over-the-counter (OTC) medications are available, including decongestants, antihistamines, steroid nasal sprays, and pain relievers.

Decongestants like Sudafed (pseudoephedrine) or Children’s Sudafed (for kids over 4) narrow blood vessels in the nasal passages to reduce the inflammation that causes congestion. Pregnant and breastfeeding individuals should seek the advice of a healthcare provider before taking pseudoephedrine because it can raise blood pressure.

The FDA recently announced that the oral version of phenylephrine, a popular ingredient in some decongestants, is ineffective.

Antihistamines like Benadryl (diphenhydramine), Claritin (loratadine), Zyrtec (cetirizine), and Allegra (fexofenadine) block the effects of histamine and help to relieve congestion caused by allergies.

Children older than 6 months can take Benadryl, and the other antihistamines are available for children over age 2, but consult your pediatrician first. Pregnant and breastfeeding women should also check with their healthcare provider first, as the safety of these medications has not been established.

Steroid nasal sprays like Flonase (fluticasone propionate), Rhinocort (budesonide), and Nasonex (mometasone furoate) reduce swelling in the nasal passages to relieve congestion caused by allergies, but you’ll need to use them for one to two weeks before the drugs take maximal effect. These nasal sprays are safe for children of varying ages, but it’s best to consult a pediatrician. They can be used in pregnant and breastfeeding women.

Pain relievers like Tylenol (acetaminophen), Advil (ibuprofen), and Aleve (naproxen) can help with congestion-related pain, though they won’t reduce the congestion itself.

Acetaminophen is considered safe in pregnant and breastfeeding women and children older than 6 months; ibuprofen is safe in children older than 6 months.

What is the best medicine for congestion?

“I recommend the use of nasal steroid sprays with daily nasal saline rinses,” Dr. Husain says. For chronic symptoms, she advises undergoing allergy testing to rule out allergic rhinitis; in that case, allergy shots (immunotherapy) can be beneficial.

How do you get rid of congestion overnight?

“It may take more than a night to reduce nasal congestion,” Dr. Glatter says. It’s a gradual process that may take several days—patience is key.

How can I unblock my nose quickly?

Dr. Husain says that oral decongestants, or the decongestant nasal spray Afrin (oxymetazoline), can provide immediate relief for nasal congestion. However, she warns that oxymetazoline has a high risk of rebound nasal congestion, or rhinitis medicamentosa (RM). To avoid this side effect, limit your use of these treatments to less than three days, Dr. Husain says, adding that rebound nasal congestion can occur after just one use.

When to see a doctor for congestion symptoms

If your congestion results from an upper respiratory infection, your symptoms should subside after 10 days, Dr. Garcia-Ibáñez says. If it lasts longer, allergies or other causes are probably to blame, Dr. Glatter notes, adding that two weeks is too long for congestion to last.

You should also see a healthcare provider if: