7 Natural Remedies for Congestion Relief and Stuffy Nose

Being stuffed up can make you feel miserable. It can interfere with breathing, cause headaches, and keep you awake at night.

While many people blame their discomfort on excess mucus, nasal congestion is actually caused by inflamed (swollen) blood vessels in the sinuses, says Scott P. Stringer, MD, a professor and chairman of the department of otolaryngology and communicative sciences at the University of Mississippi Medical Center in Jackson.

When an irritant like an allergen or virus stimulates the nose, blood flow increases into the large network of vessels that line the nasal cavity. “This causes the nasal passages to swell, making it more difficult to breathe,” Dr. Stringer says. Nasal swelling can also interfere with drainage and trap mucus, further blocking airflow.

Congestion can be caused by a cold, the flu, allergies, pollution, COVID-19, or even just dry air.

The good news is that whatever the cause of your congestion, there are a number of simple things you can do at home to feel better fast. And, unlike some over-the-counter decongestants, these home remedies for congestion won’t cause any side effects like sleepiness or jitteriness.

One word of caution: If you have stuffiness that lasts longer than a week without improvement, gets worse after improving, or is accompanied by fever, severe headache, or facial pain, check in with your doctor, says Stringer. You may have a bacterial infection that requires an antibiotic.

RELATED: Is It a Cold, the Flu, or COVID-19?