Congested? How to Get Rid of a Stuffy Nose
Key Takeaways
- Congestion can be caused by colds, flu, allergies, sinus infections, pregnancy, or nasal polyps.
- Stuffy noses occur from swelling in nasal tissues that blocks airflow.
- Most congestion can be treated at home with nasal sprays, hydration, steam, and saline rinses. Staying upright or keeping your head elevated can help reduce symptoms.
- Seek care if symptoms last longer than 10 days, worsen, or include fever, foul-smelling mucus, or severe throat symptoms.
Sniffling, stuffiness, and sometimes even pain—no one wants to deal with symptoms like congestion. Whether it's nasal congestion at night, chest congestion that lasts all day, these unwelcome symptoms can be persistent and frustrating.
Why Am I Congested?
Stuffy noses have many causes. A few congestion triggers include:
These triggers inflame blood vessels in your nasal tissue. Swollen nasal tissue then narrows the path from your nose to your throat, resulting in a congested nose and breathing difficulties. You can also have a runny nose and a congested nose at the same time.
Congestion Relief
Most cases of congestion are minor and can be treated with home remedies and over-the-counter medication.
When you’re congested, try the following:
- Head to the pharmacy. Nose spray for congestion helps shrink swollen blood vessels in your nose. Antihistamines help stop allergy symptoms. Nasal sprays help clear your stuffy head.
- Rely on water. Drinking plenty of water keeps mucus thin, which helps it drain more easily. Try placing a warm, moist washcloth on your face a few times every day, using a humidifier, or sitting in the bathroom while a hot shower runs.
- Make your own saline nasal spray. You can make a nasal spray in your kitchen in just a few minutes. The National Institutes of Health recommends mixing a cup of warm water—sterilized or distilled water, not water straight from the tap—with a pinch of baking soda and half a teaspoon of salt. Use the saline spray up each nostril as many as four times a day.
- Stay upright. Lying down often causes your congestion to worsen. Sit upright as much as possible. When it’s time to go to bed, use a pillow to keep your head elevated.
When Should I Seek Care for Congestion?
Sometimes, getting past congestion requires help. Seek medical care if you’re congested and experience:
- Cough for 10 or more days
- Fever with nasal discharge
- Mucus that smells bad or is a color besides yellow, clear, or white
- Symptoms that stick around for more than three weeks
- Worsening sore throat or white or yellow patches on the tonsils or throat
For fast, convenient care for congestion, University of Rochester Medicine offers Virtual Urgent Care. This service connects you to a medical professional without the extra steps of driving to a provider’s office and waiting in the waiting room.
Heading to Urgent Care? Tell us you’re on your way! When you use “On My Way,” our teams can reduce your wait time and prepare for your visit in advance. NOTE: Wait times are an estimate and patients are still seen in order of severity of illness.
Stay Up-to-Date this Season
As we move into winter, illnesses like flu, RSV, COVID-19, and stomach bugs become more common. Stay updated on flu, RSV, and other seasonal illnesses: symptoms, prevention tips, and when to seek care.
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