8 Home Remedies to Soothe Sinus Congestion

Doctor William C Lloyd Healthgrades Medical Reviewer
Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Sarah Lewis, PharmD on August 8, 2021
  • drinking bottle of water
    1. Stay hydrated.
    There are many causes of sinus congestion, from allergies to irritants to structural problems inside the nose. Medicines and sometimes surgery are necessary to treat some kinds of sinus congestion. But there are lots of things you can try at home to ease the stuffiness and find relief. One of the most important is staying hydrated. Drinking plenty of fluids thins mucus and keeps it moving. Water is the best choice, but you can also choose sports drinks, juice, and caffeine-free teas. Avoid dehydrating drinks, including caffeinated and alcoholic beverages.
  • Bowl of chicken soup with wooden spoon
    2. Eat chicken soup.
    Eating chicken soup does double duty for sinus congestion. The broth provides extra fluid to keep you hydrated. And the soup itself has benefits. Chicken soup contains cysteine, an amino acid that thins mucus. What’s more, research suggests that chicken soup blocks inflammatory cells called neutrophils. These cells contribute to congestion in viral infections, such as a cold or the flu.
  • humidifier
    3. Use humidity.
    Adding moisture to the air you breathe can ease sinus congestion. You can use the humidity of a hot shower to open your sinuses. And follow it by using a humidifier. There are two humidifier options—cool mist or hot steam. A vaporizer is another name for the hot steam version. They both effectively add moisture to the air. The choice is largely personal preference, but consider the safety of a cool-mist humidifier for children. It eliminates the risk of burns from vaporizer steam.
  • neti pot
    4. Flush your sinuses.
    Sinus flushing is a bit time-consuming and takes some getting used to. But recent research suggests it is effective for relieving sinus congestion. Neti pots and sinus rinse bottles are two popular choices for flushing the sinuses. These devices irrigate the sinuses with sterile saline water and wash out mucus, debris, viruses and bacteria. Always use sterile, distilled or boiled water to make the salt solution. And follow the package instructions for thorough cleaning. Contaminated water or irrigation devices can cause nasal and sinus infections.
  • nasal-spray-bottles
    5. Spray saline.
    Saline nasal sprays are another way to get moisture into the nose. These sprays help thin the mucus in your nasal passages and reduce inflammation. They also soothe dry, irritated nasal linings. Saline sprays or drops are the best choice for babies and children with sinus congestion. They are safer than decongestant nasal sprays for pediatric patients.
  • spices-in-containers-at-market
    6. Add spices.
    Cooking with and eating certain spices may help clear your sinuses. This includes onions, garlic, ginger, and cayenne pepper. When onions make you cry, they’re helping drain your sinuses. They also contain a substance resembling an antihistamine. Garlic and ginger contain substances that may act to reduce inflammation. And the capsaicin (a compound found in peppers that makes them hot) in cayenne peppers may work to thin mucus and open sinus passages. Aromatic vapors from menthol, eucalyptus and peppermint will also open your sinuses. They’re available in oils, teas and cough drops.
  • Compression Stockings
    7. Apply heat or cold.
    Applying heat or cold to your nose and face can be soothing when you’re suffering with sinus congestion. Using a washcloth soaked in either warm or cool water is the simplest method. But you can also use freezer packs, microwave packs, or rubber hot water bottles. And the choice of heat or cold is yours to make. So choose the one that feels soothing to you. Just make sure the temperature won’t burn or freeze your skin.
  • man smiling in bed
    8. Prop pillows.
    Most people find sinus congestion is worse when they are lying down. If this is the case for you, prop your upper body while you’re in bed. Even elevating your head slightly can help. An extra pillow may be all that’s necessary to get the rest you need. Also, see if congestion is worse on one side versus the other. If so, try to spend most of your night on the easier side.
8 Home Remedies to Soothe Sinus Congestion
  1. Nasal/Sinus Irrigation. American Rhinologic Society. http://care.american-rhinologic.org/irrigation
  2. Upper Respiratory Infections. American Rhinologic Society. http://care.american-rhinologic.org/upper_respiratory_infections
  3. Guide to Natural Ways to Alleviate Allergy and Sinusitis Symptoms. University of California Los Angeles. http://exploreim.ucla.edu/wellness/a-guide-to-natural-ways-to-alleviate-allergy-and-sinusitis-sympto...
  4. Sinusitis. American Academy of Family Physicians. http://familydoctor.org/familydoctor/en/diseases-conditions/sinusitis/treatment.html
  5. Common Cold. Nemours Foundation. http://kidshealth.org/parent/infections/common/cold.html#
  6. Sinus Rinsing & Neti Pots. Centers for Disease Control and Prevention. http://www.cdc.gov/parasites/naegleria/sinus-rinsing.html
  7. Cold Remedies: What Works, What Doesn't, What Can't Hurt. Mayo Foundation for Medical Education and Research. http://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403
  8. Nasal Congestion. Mayo Foundation for Medical Education and Research. http://www.mayoclinic.org/symptoms/nasal-congestion/basics/causes/sym-20050644
  9. Stuffy or Runny Nose—Adult. MedlinePlus. U.S. National Library of Medicine. http://www.nlm.nih.gov/medlineplus/ency/article/003049.htm
  10. Sinus Congestion (Holistic). University of Michigan. http://www.uofmhealth.org/health-library/hn-1274001
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Last Review Date: 2021 Aug 8
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