How to Relieve Head Congestion

Medically reviewed by Erik Kramer, DO, MPH

Last Updated: June 27, 2024 Fact Checked

Head congestion from a cold or allergies can make you feel awful! Luckily, there are a few simple remedies you can try to get yourself feeling better fast. To relieve head congestion, you'll need to unblock your sinuses so mucus can drain properly. Taking saline drops, drinking plenty of fluids, or turning on a humidifier are just a few things that might help.

Method 1

Method 1 of 3:

Immediate Relief

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1
Take a decongestant medication. A decongestant usually contains a cocktail of drugs to treat the multiple symptoms associated with congestion. In most cases, they are combined with a painkiller such as acetaminophen, ibuprofen, or aspirin to relieve headaches and sinus pain. These can be purchased over-the-counter at a drug store.^{[1]
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- Many decongestants, such as phenylephrine and pseudoephedrine, narrow the blood vessels to clear out nasal congestion. This also increases blood pressure. Therefore, proceed with caution if you already have high blood pressure.
- Decongestants can be found in tablets, capsules, liquids, and syrups.
- Make sure to read the label carefully or talk to a doctor before taking a decongestant because serious side effects can occur in babies, pregnant people, and people with allergies. Take the correct dosage and do not abuse the medication.
2
Try saline nasal drops. Saline nasal drops are effective, safe, and non-irritating. Saline (salt water) helps to liquefy mucous secretions that block the sinuses and reduce the chance that the mucus will crust along the sinus cavity. Nasal drops (or sprays) will moisten the mucous membranes of the nasal sinuses and can be purchased over-the-counter at a drug store.
- It is recommended to take saline drops after the use of a decongestant.
- Taking saline nasal drops will help you avoid the “rebound effect” often associated with taking a decongestant nasal spray too often.
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3
Suck on some zinc lozenges. Taken as a lozenge or syrup, zinc has been shown to reduce the length of a cold by up to 1 full day if taken during the onset of symptoms. Zinc lozenges and syrups can be purchased over-the-counter at a drug store.^{[2]
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- Zinc prevents the rhinovirus from multiplying and keeps it from lodging in the mucous membranes of the throat and nose. The rhinovirus is the source of most common colds.
- Despite these initial findings, there is still not enough evidence that zinc has the impact on reducing head congestion as previously advertised. Zinc will boost the immune system against the virus but will have little influence on congestion.
- Don’t use zinc nasal spray or drops, since these can cause permanent damage to your sense of smell.^{[3]
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- Using zinc supplements long-term can cause a copper deficiency, which may lead to symptoms like numbness, tingling, or weakness in your arms and legs. Talk to your doctor about the risks of using zinc and ask whether you should also take copper supplements.

Method 2

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Dietary Changes

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Drink liquids. It is important to stay hydrated when you have a cold. Try to drink more liquids than you regularly drink during the day. You can be creative with your drinks to avoid dehydration and fight congestion.^{[4]
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- Drink water, juice, or a clear broth. You can add lemon or honey to help soothe your throat and loosen congestion. Sipping on warm liquids, such as chicken soup or warm apple juice, could increase mucus flow and relieve blockage.
- A saltwater gargle can help relieve a sore or scratchy throat associated with congestion. Add about a quarter to one-half teaspoon (1.4-2.8 g) of salt into an 8 fl oz (240 mL) glass. Make sure the salt is dissolved before gargling.
- Try some aromatic or herbal tea to relax your body, soothe your throat, and provide temporary relief from head congestion.
2
Eat to fight congestion. Some foods have sinus-healing properties. These foods are more likely to help ease your suffering from head congestion than they are to cure it, but relief from congestion in any form will enable you to function better throughout the day.^{[5]
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- Pineapples contain bromelain, a mixture of enzymes that digest protein, which has been used for centuries in South America to reduce inflammation from sinus surgery.
- Garlic releases the enzyme allicin, which destroys bacteria and viruses, when you crush or chop it. Wait 10 minutes after you crush or chop garlic before cooking it.
- Omega-3 fatty acids found in fish, nuts, eggs, and flaxseed have anti-inflammatory properties that can help alleviate allergy-related conditions.
3
Eat a diet rich in vitamin C. Vitamin C is an antioxidant that counteracts histamine. Histamine causes inflammation, runny noses, sneezing, and other symptoms related to head congestion.^{[6]
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Go to source} Try to get plenty of vitamin C in your diet, since getting enough vitamin C may make your cold symptoms milder and help you get well faster.^{[7]
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- Citrus fruits are high in vitamin C. Eat lots of oranges, grapefruits, and strawberries to utilize the full effect of antioxidants.
- Vegetables such as tomatoes, red and green bell peppers, kale, spinach, broccoli, and brussels sprouts also have lots of vitamin C. Make sure to choose red and green vegetables.
- Ideally, you should get most of your vitamin C from food rather than from supplements, and aim to make it a regular part of your daily diet. Taking vitamin C supplements right when you start to get sick is unlikely to help with your cold symptoms.
4
Get enough of your dietary polyphenols. Dietary polyphenols can effectively block the secretion of mucus while maintaining normal nasal ciliary motion. Polyphenols are the most abundant antioxidant in the human diet.^{[8]
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- Polyphenols are the main active ingredients in ginger (gingerol); red wine, tea, onions, dark leafy vegetables, fruits (quercetin); green tea extract (EGCG); and curry extract (curcumin).

Method 3

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Natural Remedies

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Use a humidifier to moisten the air and loosen your mucus. Moist air will loosen mucus and help you breathe better by easing the symptoms caused by congestion. Buy a good humidifier that will keep your house between 30% and 50% humid.^{[9]
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- Maintain your humidifier regularly or it could become a health hazard. Monitor and clean your humidifier so that it does not become a haven for mold and the humidity level does not go too high or low. In both cases, you will cause more problems than you solve.
- In addition, consider taking a hot bath or shower, inhaling steam, or putting a hot cup of water under your nose to help loosen mucus.
2
Stick a nasal adhesive strip to your nose to open your airways. At night, place a nasal adhesive strip on your nose to help you breathe better. These little strips are specially engineered to help manage nighttime congestion for a better night’s rest.^{[10]
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- Nasal strips are flexible, stretchy bands made to fit right above the flare of your nostrils and stay there because of the adhesive.
- Nasal adhesive strips are designed to help open inflamed sinus passages. They are effective against colds, allergies, and congestion.
3
Relax with acupressure. Acupressure is a type of self-massage that stimulates the muscles to relax. Done daily, acupressure can bring improvement along with minimizing a recurrence of allergy and sinusitis symptoms.^{[11]
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- Specifically, apply deep firm pressure to self-massage the point between your thumb and index finger. This will relieve stress on your large intestine.
- For the gallbladder, massage the back of your head at the cross between where the ear bone and neck meet.
- These 2 points have been identified as places that can be stimulated to help open up your sinuses and reduce your symptoms.
4
Manage your stress to boost your immune system. Engaging in activities to reduce your stress will help with the management of your allergies and sinusitis, which cause congestion. Stress negatively impacts your immune system, compromising your ability to deal with conditions that cause congestion..^{[12]
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- High levels of stress cause the quality and quantity of sleep to decrease, resulting in dysregulation that intensifies the symptoms associated with allergies and sinusitis.
- Try socializing with family, friends, and colleagues, listening to peaceful music, or finding some alone or quiet time to rest your mind and body.

Clear Congestion With This Expert Series

Living with congestion is hard. Decongest and get rid of your cough or breathing issues naturally with these expert articles.

1

How to Clear Chest Congestion & Get Rid of Symptoms Fast

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3

Decongest Naturally

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Heal the Lungs Naturally

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Improve Your Breathing

6

Relieve Head Congestion

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Question

My nose is always crusty. Is that normal?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

That is perfectly normal. The nose always develops a certain amount of mucus that become crusty, especially overnight.

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Question

I have a stuffy-feeling head and ears but not a stuffy nose. What is going on?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

You still may have sinus infection if you are not having post nasal drip. You need to go see your doctor to be put on an antibiotic and take some form of decongestant like Sudafed.

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I have been having trouble sleeping and I have phlegm as well. I feel the phlegm in my head and throat is all muscousy. What could I do?

Erik Kramer, DO, MPH
Doctor of Osteopathic Medicine
Dr. Erik Kramer is a Board-Certified Primary Care Physician at the University of Colorado. With over 15 years of experience, his clinical interests include obesity and weight management, diabetes care, and preventive care, as well as embracing a holistic approach to primary care. He received his Doctorate in Osteopathic Medicine (D.O.) from the Touro University Nevada College of Osteopathic Medicine and completed his residency at Central Maine Medical Center. Dr. Kramer is a Diplomate of the American Board of Obesity Medicine.

Erik Kramer, DO, MPH

Doctor of Osteopathic Medicine

Expert Answer

If it becomes chronic, intranasal saline twice a day and nightly intranasal steroids (fluticisone) may help alleviate this.

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Limit your consumption of dairy products, grains, sugars, and starchy vegetables while you are congested because they produce excess mucus.

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Decrease the intensity of your exercise until you are decongested. Instead, try taking a walk or doing yoga.

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Avoid drinking alcohol, soda, and coffee because they will dehydrate you, making your symptoms worse.

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