10 tips to unclog a blocked nose and find speedy relief (2024)

Infections, allergies, and nonallergic rhinitis are often the culprits of a stuffy nose, says Dr Steven Alexander, an otolaryngologist at ENT and Allergy Associates. Infections like COVID-19 and the everyday cold are caused by viruses or bacteria, while allergies are often seasonal and related to common allergens like pollen, dust, and animal dander. Non-allergic rhinitis is set off by pollution and temperature changes.

Dealing with sneezing, a runny nose, or having itchy, watery eyes likely means your stuffy nose is due to allergies or non-allergic rhinitis. But if you have nose discharge that's thick, yellow, or green, you might have an infection.

Ready to breathe easy again? Here's what causes a stuffy nose, how to treat it, and when to see a doctor.

What causes a blocked nose?

The medical term for a stuffy nose is 'rhinitis', which means inflammation of the mucus membranes (a.k.a. mucosa) inside the nose, says Dr Craig Polinsky, an internal medicine specialist at Baptist Health. 'When a person inhales an allergen into their nasal passage, either from a virus, bacteria, or any allergen, mast cells release a chemical called histamine', which then causes the inflammation, he explains.

You may think the mucus is to blame for your discomfort, but the stuffiness is mainly due to vein swelling in your nose, says Dr. Alexander. 'A lot of people will blow their nose repeatedly trying to get the mucus out when the real issue is the swelling', he notes. 'Blowing your nose is useful, but if nothing is coming out, it generally means there’s not a lot of mucus'.

10 ways to get rid of a blocked nose

1. Use a saline nasal spray

A saline nasal spray is a simple, sterile, saltwater solution that is good for congested nasal cavities, says Dr. Alexander. This works by drawing water out of the congested mucosa in your nose, ultimately shrinking the swollen nasal tissue and clearing up the stuffiness, he says.

Saline spray is a safe option for all adults and can be used as often as needed to relieve symptoms, but overuse may cause some of the fluid to drip from your nose.

2. Try nasal saline irrigation

Nasal irrigation (also known as sinus irrigation) is a variation of a saline nasal spray. It still uses a saline solution but is applied with a larger sinus irrigation squeeze bottle. The saline gets deeper into the nasal cavity and goes around the back of the nose to come out the other side, says Dr Alexander. This OTC method may be more effective than a saline spray because the larger volume of solution covers a larger area in the nose, rinsing it clean.

3. Take an antihistamine

Antihistamines can also help wipe out any congestion. 'These medicines block the production of histamine, which is the primary driver of inflammation and mucus production', says Dr Polinsky. And if you also have sneezing and sinus pressure, he recommends using antihistamines along with a nasal spray. While safe for most people, talk to your doctor before taking antihistamines if you are pregnant, planning to become pregnant, or breastfeeding.

4. Reach for a medicated nasal spray

While effective, it is extremely important to use these only occasionally and for short periods of time. 'When it constricts the blood vessels in your nose, the tissue gets less oxygen, and with prolonged use, it can cause damage to the tissue', explains Dr Alexander. The mucosa then responds to the damage by swelling up even more, making you feel worse. 'It’s best used no more than twice a day for no more than three days in a row', he says. 'After that, stay away for at least a month.'

5. Get some eucalyptus oil

If you’re looking for a natural home remedy, Dr Polinsky suggests eucalyptus oil. It can work as a pain reliever and has anti-bacterial and anti-inflammatory properties to decrease mucus and nasal inflammation, studies show. 'Eucalyptus oil can be inhaled in a steam through a diffuser to reduce nasal symptoms or by adding a few drops of oil into a bowl of hot water', says Dr. Polinsky. There are also eucalyptus lozenges and vapour rubs that can help clear the nose.

While eucalyptus oil is safe to smell and inhale, avoid ingesting or putting it directly on your face. Also, store it in a cool, dry place, as heat and direct sunlight can change the composition of this essential oil.

6. Turn on your humidifier

Humidifiers can reduce nasal congestion and sinus pain by releasing water vapour into the air and loosening the mucus in your nose, says Dr. Polinsky. Sleeping with a humidifier on also increases moisture and humidity, eliminating dry air that can irritate and inflame the nasal passageways.

Humidifiers can help ease symptoms, but always use a cool-mist model to avoid burns and keep it several feet away from the bed, according to the National Library of Medicine. Use distilled water in the unit and remember to frequently drain and clean since bacteria can grow in stagnant water.

7. Use an ice pack

Another simple home remedy to rid away congestion? Ice. 'Apply an ice pack wrapped in a thin cloth to the bridge of your nose for 10 to 15 minutes at a time', says Dr Aaron Fletcher, an otolaryngologist, head and neck surgeon, and owner of the Georgia Center for Ear, Nose, Throat, and Facial Plastic Surgery. The cold helps constrict swollen blood vessels and reduce congestion, he adds.

8. Elevate your head

If your nose feels clogged, Dr Fletcher recommends elevating your head and propping yourself up with pillows while sleeping or resting. It’s simple, but the slight elevation can help improve drainage from your sinuses and ease congestion, he explains.

9. Avoid irritants

Do your best to avoid irritants such as smoke, dust, perfumes, air fresheners, or strong odours, says Dr Fletcher. Why? These scents and irritants can get into your nose and cause further irritation and congestion, he explains. Strong odours can also trigger a cough and asthma symptoms, according to the Asthma and Allergy Foundation of America. So if you notice congestion after exposure to a specific scent, talk with your doctor.

10. Prioritise sleep

When you’re feeling under the weather, sufficient sleep and adequate rest is key for feeling better, says Dr Fletcher. While you sleep, your immune system releases proteins called cytokines, and when you’re sick, your body produces more cytokines to help fight off infection or inflammation, per the Mayo Clinic. In other words, getting high-quality sleep helps jump-start your immune response to illness and infection while simultaneously improving overall health, adds Dr Fletcher.

3 types of meds for a blocked nose

There isn’t a 'best' medicine for a stuffy nose, and the most effective option depends on the underlying cause and individual symptoms, says Dr. Fletcher. However, common categories include:

Decongestants: These shrink swollen blood vessels in the nose, ultimately easing congestion, says Dr. Fletcher. Just note that decongestants can cause side effects like dry mouth, restlessness, and rebound congestion when overused (especially sprays containing oxymetazoline), so avoid using them for more than three days in a row, he says.

Antihistamines: As the name suggests, antihistamines block the release of histamine, a chemical produced during allergic reactions that can cause congestion, says Dr. Fletcher. Some meds cause drowsiness, so be mindful of when and where you’re taking them, he says.

Saline sprays: These rinse out mucus and irritants from the nasal passages, relieving congestion, says Dr. Fletcher. They’re also safe for frequent use and have minimal side effects, he adds.

When to see a doctor for a blocked nose

If your stuffy nose lasts longer than 10 days or continues to worsen, it’s time to check in with your doctor, says Dr. Fletcher. It’s also best to visit a healthcare provider sooner rather than later if your congestion is accompanied by fever symptoms, facial pain, thick green mucus, or difficulty breathing, he explains.

Additionally, if you have underlying medical conditions like asthma or chronic allergies, talk with a doctor about your congestion so they advise on preventative measures, Dr. Fletcher says. And remember, over-the-counter medications are not always meant for long-term use, so if your meds don’t provide relief, talk with a medical pro.

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