5 Simple Ways to Get Rid of a Stuffy Nose

Nasal congestion makes even the simplest activities — like breathing — difficult. It causes constant discomfort, whether you're sleeping, waking up, talking, or simply breathing.

Content

1. What causes nasal congestion?
2. Natural remedies to help relieve nasal congestion
2.1. Inhale steam to soften mucus and relieve nasal congestion
2.2. Use saline solution to rinse or spray your nose
2.3. Stay hydrated
2.4. Apply warm compresses
2.5. Use natural decongestants
3. When should I see a doctor?

Whether you’re battling a cold, flu, seasonal allergies, or simply dry sinuses, nasal congestion can be a persistent feeling. Swollen nasal linings and thick mucus make breathing difficult and disrupt your daily routine. When persistent, nasal congestion can impact your sleep, mood, and productivity.

1. What causes nasal congestion?

Nasal congestion (stuffy nose) occurs when blood vessels in the lining of the nose swell, causing inflammation or mucus buildup.

5 cách đơn giản để thoát khỏi tình trạng nghẹt mũi- Ảnh 1. — A stuffy nose makes even the easiest activity — like breathing — difficult.

Some common causes of nasal congestion include :

- Allergies: Allergic rhinitis (hay fever) when the body reacts to pollen, dust mites or pet dander.

- Infection: A cold, flu, or sinus infection causes swelling and excess mucus.

- Environmental irritants: Smoke, strong odors, dry air.

- Medications and other factors: Certain medications, hormonal changes, or non-allergic rhinitis.

When the nasal lining swells and mucus becomes trapped, airflow is reduced, and you feel congested and uncomfortable.

2. Natural remedies to help relieve nasal congestion

2.1. Inhale steam to soften mucus and relieve nasal congestion

Breathing warm, moist air helps thin thick mucus and loosen inflamed tissues by:

- Take a hot bath or steam bath using the classic method: Boil water, pour it into a bowl, cover your head with a towel, and inhale the steam gently for 5-10 minutes.

- Add a few drops of eucalyptus or peppermint essential oil to increase the effectiveness thanks to its mild anti-inflammatory and decongestant properties.

5 cách đơn giản để thoát khỏi tình trạng nghẹt mũi- Ảnh 2.

Inhale steam to soften mucus and relieve nasal congestion.

2.2. Use saline solution to rinse or spray your nose

Saline solution helps remove mucus, allergens, and irritants:

Use sterile water, distilled water or boiled water that has been cooled.
Tilt your head, pour the solution into one nostril; the water will flow out the other.
Rinse both nostrils 1–2 times/day to effectively relieve nasal congestion.

2.3. Stay hydrated

Drinking enough water helps thin mucus and relieve nasal congestion. Water, herbal tea, and warm broth are all effective. Warm ginger tea or clear broth provides moisture and soothes irritated throats and nasal tissues.

Avoid alcohol, beer, and caffeine because they dehydrate you, making the swelling worse.

2.4. Apply warm compresses

Applying warm compresses to the face helps reduce sinus inflammation, improves blood circulation and makes mucus drain more easily:

How to do:

Soak a clean cloth in warm (not hot) water, wring it out, and apply it to your nose and forehead for 5–10 minutes.
May be repeated several times daily, especially before bedtime or when sinus pressure is high.

2.5. Use natural decongestants

5 cách đơn giản để thoát khỏi tình trạng nghẹt mũi- Ảnh 3.

Ginger, food that helps clear the nose.

In addition to the above tips, you can try these natural methods:

Spicy foods: Chili peppers, garlic, ginger help open nasal passages temporarily.
Eucalyptus or peppermint essential oil: Add a few drops to a steam bowl or diffuser; eucalyptus has anti-inflammatory and antibacterial properties.
Elevate your head while sleeping: Use extra pillows to reduce nasal swelling and improve nighttime drainage.