If you’ve suffered from a blocked nose or congestion, you’ll know that sleeping with a stuffy nose at night isn't always easy.

Your blocked nose can feel worse at night because more blood flows to it when you lie down, which can add to the nasal inflammation and congestion¹.

There are a number of reasons why your blocked nose will feel worse when sleeping, making it more difficult to get a good night’s sleep. But there are also plenty of things you can try to help relieve it and improve your chances of getting the rest you need.

Find out what makes a blocked nose at night worse and how you can ease it to help you sleep.

• Why is my blocked nose worse at night?
• How to sleep with a blocked nose
• Is it dangerous to sleep with a blocked nose?

Why is my blocked nose worse at night?

You might think your blocked nose feels worse when you’re sleeping because there are fewer distractions to stop you thinking about it. That’s partly the case, but it's not the whole story².

These are some of the main reasons your blocked or stuffy nose at night might feel worse:

Increased blood flow

Lying down can increase blood flow to your upper body – including your face and nose. As more blood flows to your nose, the blood vessels in this area become more inflamed³. This is because the vessels need to expand in order to let white blood cells, proteins and other immune cells get to the infected area⁴.

As they expand to accommodate the blood flow, your blood vessels split, allowing water and other fluids to get inside, causing the swelling and inflammation associated with a blocked nose⁵.

Less mucus drainage

Lying down also makes it harder for your body to drain the excess mucus in your nose and sinuses that can cause a blocked nose⁶. When you're up and moving around, gravity helps pull the mucus down to your throat or out of your nose⁷.

As you lie in bed, or even if you start lounging on the sofa in the evening, mucus may start to pool within your nasal cavities instead of draining properly⁸.

Acid reflux

It's easier for your stomach acid to reach your throat and nasal passageways and cause irritations when you lie down⁹.

If this happens, you may also notice other symptoms like a sore throat, postnasal drip and a cough¹⁰. You might find that your symptoms are worse first thing in the morning until the reflux settles down as well¹¹.

How to sleep with a blocked nose

Getting a good night's sleep can help your body recover from a cold or blocked nose¹². But having a stuffy nose at night can sometimes make that feel like an impossible task.

That's why we've put together a few top tips to help you get some much-needed shut-eye if you’re experiencing congestion at night. 

Prop yourself up

The best position to sleep with a stuffy nose is typically on your back with your head slightly elevated¹³. A blocked nose at night often feels worse as your body position causes more blood to flow to your nose, increasing the swelling¹⁴.

It also means your body can't drain mucus properly¹⁵. Elevating your head with an extra pillow can help the mucus drain from your nose easier, so you can get a decent night's sleep¹⁶.

Drink warm tea before bed

Warm drinks like herbal or decaffeinated teas could help relieve your congestion and soothe inflammation in the lining of your nose and throat¹⁷.

Take a hot shower

Before heading to bed, have a hot steamy shower to help loosen some of the mucus in your nose¹⁸. Take in plenty of deep breaths of the steamy air, and you should slowly start to feel some relief in your nose¹⁹

Use a humidifier

Turning on a humidifier in your bedroom can add moisture to the air²⁰. This may help prevent your nose from drying out and feeling sore or painful while you sleep²¹.

You could also try adding essential oils to help relieve the discomfort of your congestion²²:

• Peppermint oil contains soothing menthol, which can make breathing through your nose feel easier²⁵

Be prepared

Needing to get up for tissues or water in the middle of the night is bound to disturb your sleep²⁶. Make sure you take a glass of water, tissues and any pain relief you might need to bed with you²⁷. Keep it by the side of your bed within easy reach when you need it. 

Wear a nose strip

You might associate nose strips with regular snorers, but they can also help relieve a stuffy nose at night. They help to open your nasal passageways, which can make breathing through your nose easier²⁸

Cold and flu medication

Taking cold and flu medicines as part of your bedtime routine could contribute to a better night’s sleep.

Try to avoid taking 'daytime' medications that contain caffeine too late in the day.²⁹

Decongestants

Taking an over-the-counter decongestant  can help relieve the swelling in your nose and sinuses, making it easier to breathe comfortably through your nose as you sleep³⁰

When to see a doctor

The common cold is caused by a virus, so it can’t be treated with antibiotics³¹. Instead, it’s best to stay as hydrated as possible and get plenty of rest to help your body fight the illness³²

In most cases you should only see a doctor if you:

• Have a weakened immune system and your cold symptoms develop into flu-like symptoms³³
• Have a baby under two months old who develops signs of congestion³⁴
• Can’t get rid of congestion that lasts for more than two weeks³⁵
• Have a high fever of 39.5°C (103.1°F) or it lasts for longer than a few days³⁶
• Experience an asthma attack while suffering from congestion³⁷
• Struggle to breathe and experience symptoms including a fast heart rate, blue lips, rapid and shallow breathing, dizziness, or severe mood swings³⁸.

Is it dangerous to sleep with a blocked nose?

Getting plenty of sleep is key to helping your body fight infections like the common cold³⁹. Nasal congestion is rarely anything to be seriously worried about⁴⁰.

So, while it may be a little uncomfortable, sleeping with a blocked nose is not only safe but essential⁴¹. Try using some of the tips we’ve suggested to help yourself sleep easier, so your body has the energy it needs to fight off the infection.

For quick relief from your blocked nose at night, try the SUDAFED® Decongestant range . With active ingredients like pseudoephedrine hydrochloride, our decongestant tablets fight nasal congestion by reducing swelling so you can breathe more easily through your nose⁴².

The common cold and flu are both respiratory illnesses caused by viruses¹. A key difference between cold and flu is the type of virus behind each one:

• Influenza viruses cause flu²
• Viruses including rhinovirus, parainfluenza virus and seasonal coronavirus cause the common cold³

Many cold and flu symptoms are the same, which can make it tricky to work out which one you’re suffering from⁴. Generally, flu symptoms can come on more quickly, are more severe and may lead to other health complications⁵.

Discover the difference between cold and flu symptoms, stages of the illnesses and how to treat them.

• Cold and flu symptoms – and how to tell them apart
• Stages of a cold
• Stages of flu
• Treatment for cold and flu
• Frequently asked questions 

Cold and flu symptoms – and how to tell them apart

Many symptoms of cold and flu overlap, these can include⁶:

• Congestion
• A runny or stuffy nose
• Coughing
• Sore throat

The similarities when it comes to cold vs flu can make it difficult to identify which one you have. However, there are a few other pointers that can help.

A cold is usually a much milder respiratory illness, with different stages. Flu symptoms can be more intense and appear suddenly⁷.

Signs of a cold

The first signs of a cold are usually a scratchy or sore throat followed by a runny or blocked nose, congestion and cough⁸. Cold symptoms in adults don’t tend to include a fever but this can sometimes be the case for children⁹.

Other signs of a cold can include sneezing, headaches and mild tiredness as your body fights off the virus¹⁰.

The first symptoms of a cold normally appear gradually and improve after a week, with most adults recovering in around seven to 10 days¹¹. You can catch a cold at any time of the year, although they’re usually more common in winter¹².

Sometimes common cold and allergy symptoms can be confused due to their similarities. If your symptoms improve after a week then it may be a cold, but if they last for longer then it could be an allergic reaction¹³

Signs of the flu

Flu symptoms are different to those of a cold as they normally come on suddenly and all at once¹⁴. Along with a dry cough, sore throat and runny/stuffy nose, flu symptoms can include¹⁵:

• Fever or feverish chills
• Muscle or body aches
• Severe tiredness
• Nausea, vomiting and diarrhoea (more common in children)
• Loss of appetite

Most people who have the flu start to recover within a few days, but symptoms can last for up to two weeks¹⁶.

If you develop further symptoms, such as breathing difficulties, dizziness and confusion, or persistent chest pain – and normal flu symptoms don’t ease – it could be a sign of flu complications¹⁷. If this happens, you should contact a doctor.

Cold or flu symptom checker

Colds and flu have lots of similarities. Use the cold or flu symptom checker below to identify your illness¹⁸:

Stages of a cold

• Day 1 – The first symptoms of a cold are often a tickly or scratchy throat, which can develop into a sore throat²¹.
• Day 2 – After a tickly throat you may start to notice signs of congestion, with a runny, stuffy nose as the virus impacts your respiratory system²². You might feel body aches and fatigue as your immune system reacts to the virus.
• Day 3 – Nasal symptoms – including postnasal drip – can continue to develop, which may lead to a cough.
• Day 4 – The virus will usually be at its peak three or four days in, which can lead to a mild fever in some instances as your body works to eradicate the viral intruder²³. Not everyone who has a cold will experience this though.
• Day 5 – Mucus from a runny nose may get thicker, with a green/yellow tinge as your immune system produces more white blood cells to fight the virus²⁴. This will likely clear up in a day or two.
• Day 6 – Your symptoms may start to ease around now, as most people have a cold for between seven and 10 days on average²⁵.
• Day 7 – A week on from the early symptoms of a cold appearing, you should feel some improvement, even if it hasn’t fully cleared up.

If your cold symptoms don’t improve after 3 weeks, or suddenly get worse you should contact a doctor²⁶. However, some people experience a post-infectious cough after a cold than can last up to 18 days – even if all your other symptoms have gone²⁷

Stages of flu

Common stages of the flu can include:

• Day 1 – Flu symptoms can affect you quickly. You might wake up and feel ok but within a few hours you may experience common early flu symptoms including head and body aches, a high fever, chills and tiredness³⁰.
• Day 2 – All the initial flu symptoms will likely feel worse on the second day. You may also experience congestion and coughing³¹.
• Day 3 – Around three days in, most of your flu symptoms will be at their peak, especially any congestion and body aches. Staying in bed to get plenty of rest and drinking lots of fluids may help you recuperate. 
• Day 4 – By the fourth day your fever might have broken, so you could feel a bit better. Body aches and congestion may ease, though your flu cough could get worse³².
• Day 5 – If you’re not feeling better by the fifth day of the flu or your symptoms feel more severe, you should consider calling a doctor as it could be a sign of something else. 
• Day 6 – You may be free from fever by day six and find breathing easier, though still feel tired from the illness.
• Day 7 – After a week you should be well on the way to recovery, though you might still have a lingering flu cough and some tiredness³³.

You should be fever-free after a week or so, but if it returns it could be a sign of a second infection. While the flu could be gone, some symptoms like a dry cough, weakness and fatigue may be around for a few more weeks³⁴.

Treatment for cold and flu

Most people who suffer from a cold or flu recover without treatment within two weeks – but there are things you can try to relieve your symptoms³⁵.

As colds and flu are both respiratory viral infections, some of the same treatments may help ease your cold or flu symptoms. However, antibiotics aren’t effective at treating either³⁶.

How to treat a cold

Alongside drinking plenty of water and resting, there are a few other things you can try to treat a cold, such as³⁹:

• Keeping warm.
• Gargling salt water to soothe a sore throat.
• Clearing a blocked or stuffy nose with congestion relief nasal spray or decongestant tablets.
• Taking painkillers to ease body and headaches.
• Using congestion and headache relief day and night capsules to help improve your sleeping.

If you use painkillers and cough or cold medicine, check the ingredients to avoid taking more than the daily recommended dose of paracetamol and/or ibuprofen⁴⁰.

How to treat the flu

Drinking fluids and resting can aid recovery from the flu, while you can try a few other things to control and soothe your symptoms, such as⁴¹:

• Using over-the-counter pain relief to treat aches and pains⁴².
• Trying decongestants to relieve a blocked, stuffy nose.
• Taking any antiviral medication prescribed by a doctor – which can shorten the duration and prevent complications⁴³.
• Using a humidifier to help ease congestion and coughs⁴⁴.

When to see a doctor

If it’s been seven to 10 days and your symptoms haven’t started to improve, you should call a doctor as it could be a sign of another illness.

You should also see a doctor if you experience any of these severe symptoms with a cold or flu⁴⁵:

• An ongoing fever.
• Persistent coughing.
• Painful swallowing.
• Constant congestion and headaches.

These could all be early signs of another bacterial infection e.g. strep throat, bronchitis, asthma or sinusitis, which may require specialist medical diagnosis and treatment⁴⁶.

Frequently asked questions

Catarrh is a build-up of mucus in an airway or cavity in your body, such as the sinuses, nose and throat¹. It’s often temporary and can be caused by a cold, infection, nasal polyps, hay fever and other allergies²

Post nasal drip is commonly associated with catarrh. This is when excess mucus drips from the back of the nose into the throat. The two have similar symptoms, causes and treatments³

Catarrh isn’t harmful, but it can be irritating if mucus in your throat won’t go away and you’re constantly trying to clear it⁴. Decongestants and other treatments can help provide relief from these uncomfortable symptoms⁵.

Learn more about what catarrh is, its causes, symptoms and treatments.

• Symptoms of catarrh and post nasal drip
• Post nasal drip
• Catarrh and post nasal drip treatment
• What causes catarrh and post nasal drip?
• Foods that cause catarrh
• Frequently asked questions

Depending on where the mucus builds up, it may also lead to an ear or sinus infection⁸.

Some other common catarrh symptoms can include⁹:

• A blocked, stuffy and/or runny nose.
• Headache and/or pains in your face.
• It feels like mucus is stuck in your throat and running down the back.
• A reduced sense of smell and taste.
• Temporary hearing loss and a crackling in your ear.
• Sore, scratchy throat with a hoarse voice¹⁰.

While some of these symptoms can overlap with other conditions, if it feels like mucus is stuck in your throat, nose and chest  and you don’t have any other signs of a common cold or allergies, it may be due to catarrh or post nasal drip.

What is post nasal drip?

Post nasal drip is when your body produces thicker mucus than normal or more of it, and you can notice it running down the back of your nose and into your throat¹².

Mucus production is perfectly healthy, as the glands in your nose, throat and airways produce it to moisten these areas and get rid of bacteria and viruses before they can cause an infection¹³.

Normally, a small amount of mucus mixed with saliva drips down your throat and you swallow it without realising¹⁴. But if you feel like you have constant phlegm in your throat, then it may be a sign of post nasal drip.

Symptoms of post nasal drip can include¹⁵:

• Constantly clearing your throat of mucus.
• Coughing that won’t go away and gets worse at night.
• A hoarse, sore and scratchy throat.
• Bad breath.
• Nausea from excess mucus.

What causes post nasal drip?

The causes of post nasal drip are similar to those of catarrh. These include allergies, a viral infection (such as a cold or flu) and sinus infections¹⁶. Certain foods, cold temperatures, weather changes and dry air can also trigger it.

Sometimes excess mucus isn’t the cause of post nasal drip. It can also be because throat or nose can’t drain and clear regular mucus production properly. This could be due to a deviated septum, problems swallowing or gastric reflux¹⁷.

Catarrh and post nasal drip treatment

In many cases, catarrh and post nasal drip should pass in a few days or weeks when the underlying cause or condition starts to clear up¹⁸.

However, the symptoms may still be uncomfortable and tiring – whether it’s trying to clear the constant phlegm in your throat or the irritation of a blocked nose. There are a few things you can try to soothe and relieve many of these symptoms while waiting for the condition that’s causing your catarrh to clear up.

As the symptoms of post nasal drip and catarrh are similar, many of the same treatments can help to ease them. Some potential treatments include¹⁹:

• Avoiding triggers for your catarrh and post nasal drip symptoms – such as allergens and smoky environments.
• Sipping cold water rather than coughing, as throat clearing could make symptoms worse.
• Using a saline nasal rinse, such as SUDAFED® Natural Relief Spray, a few times each day – or creating your own by putting half a teaspoon of salt in a pint of boiling water, then leaving to cool before rinsing your nose with it.
• Staying away from warm, dry atmospheres where possible – such as rooms with air conditioning or close to car heaters.
• Placing plants or bowls of water in warm, dry rooms where you spend a lot of time to increase the humidity.
• Keeping well hydrated throughout the day. 

If you experience chronic catarrh that lasts for a few months or longer, or it becomes hard to live with, then speak to your GP²⁰. They may identify an underlying cause, such as nasal polyps or allergies, and refer you for specialist treatment²¹.  

You should also seek medical attention if your catarrh or post nasal drip symptoms include²²:

• A high fever.
• Mucus that contains blood or has a foul smell.
• Wheezing and shortness of breath.

What causes catarrh and post nasal drip?

The main catarrh causes are triggered by your immune system reacting to an infection or irritant²³. This can lead to the lining of your nose and throat swelling up and producing excess mucus that drips down the back of your throat.

Common triggers and causes of post nasal drip and catarrh can include:

• The common cold , flu and other viral infections.
• Hay fever and allergies  to dust, pet dander and other common allergens.
• Sinus infection or sinusitis .
• Non-allergic rhinitis.
• Nasal polyps.

There are also other potential causes of post nasal drip and catarrh that aren’t related to infections or allergies. These may include²⁴:

• Hormone changes during puberty, pregnancy or from using oral contraceptives.
• Environmental factors such as weather changes, being surrounded by smoke, fumes, smog and pollution.
• Problems with nasal structure such as a deviated septum, which can cause problems with mucus drainage.
• Certain spicy foods that increase mucus production.

The exact causes of chronic catarrh aren’t clear. Medical experts don’t believe they’re related to allergies or infection, instead it could be due to an increased sensitivity to mucus or if it travels abnormally within the nose²⁵.

Foods that may cause catarrh

When we eat, our bodies produce saliva to help us chew, swallow and digest food²⁶. Producing mucus is also a sign your body’s working as it should. It normally mixes with saliva to drip down your throat without being noticed.

However, research has linked eating some foods with excess or thick mucus which may cause catarrh and post nasal drip²⁷. Spicy foods in particular could increase mucus production and lead to symptoms of catarrh²⁸. 

Eating foods that you’re allergic to could be one reason for producing more mucus than usual²⁹. It’s the same for certain ingredients, even if you’re not allergic to them.

Research has shown foods that cause catarrh can include³⁰:

• Dairy products – milk, cheese, yogurt, ice cream, butter and eggs.
• Breads, pasta and cereal.
• Fruit and vegetables – bananas, cabbage, potatoes.
• Corn and corn products.
• Soy products.
• Sweets and desserts.
• Drinks – tea, coffee, soda and alcoholic beverages.
• Red meat.

Just as there are foods that are thought to cause catarrh, there are also various foods and drinks that could help reduce your mucus production³¹.

Whether you want to prevent catarrh coming on or cut your mucus production to relieve symptoms, these foods may help³²:

• Fish – salmon, tuna, sardines and flounder.
• Fruits – grapefruit, pineapple, lemon, pumpkin (and pumpkin seeds).
• Roots – celery, ginger, onion and garlic.
• Watercress.
• Pickles.
• Honey or agar.
• Cayenne pepper.
• Chamomile.
• Olive oil.
• Broth.
• Decaffeinated tea

Frequently asked questions

Sinuses – also known as paranasal sinuses – are the small, empty spaces that sit behind your cheekbones and forehead, connecting to the inside of the nose to form a network with your nasal passages.

The exact function of sinuses isn’t fully understood, but it’s believed they may serve a few beneficial purposes. These include helping to control pressure in the skull, as well as keeping the air we breathe in via our nasal passages both moist and warm.

The sinuses naturally produce mucus that helps lubricate the inside of the nose. In normal circumstances, this should drain away freely through your nose and your throat.

However, when the tissue lining your sinuses swells – often caused by allergies and infections – it can prevent this natural drainage, which might lead to pain and a feeling of being bunged up.

Discover more about sinuses, how they work and the conditions that can affect them.

In this article:

• Types of sinuses and where they’re located

• Function of sinuses and how they work

• Sinus conditions and how to treat them

Types of sinuses and where they’re located

Sinuses are split into four pairs, all located within the head. The structure of each of these sinus pairs is made up of a cavity on the right and left side of your face.

As their name suggests, they’re found around your nose and nasal cavity. Each different type of paranasal sinus is named after the bone it’s nearest.

Maxillary sinuses

The maxillary sinuses are the largest of your paranasal sinuses, typically measuring around one inch across. They have a pyramidal shape and sit on either side of your nose, beneath your cheekbones (maxillae) and above your teeth. These sinuses drain into the nose through a hole called the ostia.

Frontal sinuses

Frontal sinuses are located closer to the front of your skull than other types of sinuses, positioned on either side of the forehead (frontal bone), just above your eyes. They typically have a triangular shape, can vary in size and are the closest sinuses to the nasal passage.

Ethmoid sinuses

Unlike other types of sinuses, the ethmoid sinuses aren’t made up of singular sacs or cavities. Instead, there are usually several small sacs within the ethmoid bone that make up this sinus pair, which open onto the nasal passage. The ethmoid sinuses are usually extremely small at birth, but can grow to around the size of a walnut as you get older.

Sphenoid sinuses

Sphenoid sinuses sit the furthest back in your skull, between the upper part of your nose and the back of your eyes. They’re close to the optic nerve and pituitary gland. Sphenoid sinuses tend to grow along with your skull, reaching their full size after puberty.

When suffering with a sinus condition, the location of the pain will normally indicate which of your sinuses is affected.

For example, if you feel pressure and pain in your cheeks, it may be the case that your maxillary sinuses are blocked or swollen. A headache that originates behind the eyes, on the other hand, may be a sign of issues with the sphenoid sinuses.

Function of sinuses and how they work

The true function of sinuses still isn't 100% clear. But there are many roles that doctors believe they may play, including helping to keep your nasal passages moist. The tissues of your sinuses produce mucus, which helps to lubricate both your sinuses and nasal passages.

The layer of mucus lining your sinuses is also believed to form part of your body’s immune defences, helping wash away any pollutants, dust, bacteria and other irritants that could lead to health problems.

Other functions it is believed the sinuses may carry out include:

• Serving as resonating chambers for speech

• Helping to lighten the weight of your skull

• Protecting the nose from rapid air temperature changes.

How do sinuses work?

Sinuses are part of a complex nasal network, made up of air flow and drainage passages. When you breathe in, the air will pass through your sinuses and into your nose.

The sinuses also produce mucus that drains into the nose to lubricate themselves and the nasal passage. Both air and mucus makes its way into the nose through small holes called ostia.

Tiny hairs called cilia help to move mucus through your sinuses – where it drains into the nose – before reaching your throat, where it is then naturally swallowed.

Sinus conditions and how to treat them

There are several common conditions that can affect your sinuses, causing them to swell or become blocked. If your sinuses do become blocked, it can prevent mucus from draining away, which can leave you feeling in pain and bunged up.

Some of the most common problems that could cause sinus pain include:

Sinusitis

Sinusitis – also known as a sinus infection – is a term used to describe the swelling of your sinuses caused by an infection. It should clear up on its own within two to three weeks, but over-the-counter medication can help reduce your symptoms and leave you feeling more comfortable.

The symptoms of sinusitis can vary depending on which types of sinus are affected. Typically, however, symptoms will include:

• Pain, swelling, pressure and tenderness around your cheeks, eyes or forehead

• A blocked or stuffy nose

• Reduced sense of smell (known as temporary anosmia)

• Green or yellow mucus discharge from your nose

• Headaches

• Fever

• Toothache or jaw pain.

Common cold or flu

The common cold and flu are caused by viruses passing from person to person through sneezing and coughing. Both conditions can cause headaches and sinus pain or pressure.

The common cold is also associated with a blocked or runny nose and can often lead to further sinus infections. This is because the cold can cause the sinuses to swell – trapping air, mucus and bacteria inside.

Allergic Rhinitis

Allergic rhinitis describes the inflammation of your nasal passages and sinuses caused by an allergen. These differ from person to person, but typical allergens include:

• Pollen

• Dust

• Mould

• Dander (flakes of skin from certain animals).

When you breathe in an allergen, it triggers an immune response, which causes your body to produce more mucus and the blood vessels in your nose to swell.

How to treat sinus conditions

Most sinus conditions will clear themselves naturally within a week or two, but there are some other ways to ease and soothe your symptoms, including:

• Using over-the-counter pain relief, such as paracetamol or ibuprofen

• Cleaning your nasal passages with a saltwater solution

• Drinking plenty of fluids

• Getting enough rest.

You can also treat most conditions by using over-the-counter medication like the SUDAFED® Sinus Pressure and Pain tablets that work to relieve pressure and pain and helps unblock your sinuses. They also help provide relief from the headache, fever and discomfort that often accompanies sinus congestion. SUDAFED® Sinus Ease Nasal Spray contains Xylometazoline and helps tackle sinus congestion, offering relief for up to 10hrs.

Our range of sinus pain products work to help ease sinus congestion and relieve the pain and pressure swollen sinuses can cause.

When to see a doctor

If your sinus condition has not cleared up within a week, you should contact your doctor, as it could be a sign of another illness.

You should also arrange to see a doctor if:

• You suffer extreme congestion or pain

• Painkillers and decongestants don't help to ease your symptoms

• Your symptoms return repeatedly.

These could be a sign of nasal polyps or another chronic condition, which may require additional treatment from your GP.

Having a blocked nose can leave you feeling miserable. Sinus congestion can have various causes but the most common ones include:

• Allergens

• Bacteria

• Viruses.

While the symptoms of sinus congestion can be uncomfortable, there are some potential sinus relief home remedies you can try.

Most remedies will focus on relaxing your nasal passageways and reducing any swelling, so you can breathe through your nose more easily. Here are 7 home remedies for sinus congestion and blocked noses you can try.

• Use a humidifier

• Take a hot shower

• Drink plenty of water and liquids

• Try a warm compress

• Elevate your head

• Essential oils

• Herbs and spices

7 potential home remedies for a blocked nose

1. Use a humidifier

Keeping the air inside your home moist is an excellent home remedy for sinus congestion. A humidifier converts water to moisture and slowly releases it into the air, which helps to increase the humidity in a room. The moist air is gentler on your airways and can soothe irritation and swelling in your sinuses.

Humidifiers can also help to thin the mucus in your sinuses, which can aid the drainage of fluids from your nose and return your breathing to normal. Putting a humidifier in your room to ease the inflammation causing your congestion can also help relieve your symptoms, so you can hopefully sleep better at night.

2. Take a hot shower

Ever noticed that your blocked nose feels a little better after a hot shower? That's because the steam may help with congestion. It can help thin out the mucus in your nose and reduce inflammation in your blood vessels, giving you some relief from your symptoms.

You can get the same effect by breathing steam from a bowl or sink full of hot water. Just place your head over the bowl or sink and cover with a towel. This will help the steam build up so you can take deep breaths. Be careful not to get too close, so you don't burn or scold your face.

3. Drink plenty of water and liquids

Staying hydrated is a great way to help your body recover and fight congestion. Some of the best options include:

• Water

• Herbal teas

• Fruit drinks

Good hydration can help to thin the mucus in your nasal passages, making it easier to drain and reducing the pressure in your sinuses. The less pressure, the less inflammation and irritation you should feel.

If you're also experiencing a sore throat alongside your blocked nose, warm tea and soup can help.

4. Try a warm compress

You can try treating the swelling caused by sinus infections with a warm compress. The heat from a compress can help unclog a blocked nose by opening the nasal passages from the outside. All you need to do is:

• Soak a towel or flannel in warm water.

• Squeeze the water out of the towel so it doesn't drip.

• Fold and place it gently over your nose and forehead.

The warmth from the towel or flannel can help to provide relief from pain and inflammation in your sinuses.

5. Elevate your head

Keeping your head elevated helps to drain the mucus from your nose and prevent it pooling in your sinuses. This can help relieve sinus pressure too. Try sleeping with an extra pillow to prop your head up when you go to bed at night.

Find out more about how to sleep with a blocked nose.

6. Essential oils

Some essential oils are thought to work as potential sinus home remedies. Some examples include:

• Peppermint

• Eucalyptus

• Oregano

• Rosemary.

You can add your chosen essential oil to a diffuser or the water in your humidifier.

7. Using herbs and spices

Eating spicy foods could help to open your airways and relieve some of the symptoms of sinus congestion. Turmeric is often used in home remedies for sinus congestion as the spice has anti-inflammatory properties, which can help with the swelling in your nasal passages.

Over-the-counter medication

If the above home remedies aren’t working, over-the-counter medications like nasal sprays and decongestants can help to relieve congested sinuses and clear your nasal passages.

Nasal spray

Using a nasal spray can help to thin out the mucus in your nasal passages and reduce the stuffy feeling of your blocked nose.

SUDAFED® blocked nose spray contains a decongestant to help reduce swelling inside your nasal passages. It offers rapid relief, getting to work in minutes and helping to clear your nasal passageways.

To use a nasal spray always follow the labelling instructions.

Over-the-counter decongestants

Decongestant tablets are available over the counter without a prescription and can help reduce swelling. They can also ease the discomfort associated with irritated nasal passages. Our tablets use the active ingredient pseudoephedrine hydrochloride, which can narrow swollen blood vessels to help you breathe through your nose more easily.

Mucus is a vital part of your immune system. It lines your nose, mouth, throat, and lungs to help protect them from infection.

Phlegm is a specific form of mucus produced in the lungs and respiratory tracts. It's similar to the mucus in your throat and nose but thicker.

Both mucus and phlegm help carry dirt, debris and bacteria away from the nose and lungs to try and prevent illnesses. But too much mucus in one area can create discomfort and other problems.

In this article:

• Phlegm in throat

• How to ease phlegm in throat

• Phlegm in chest

• How to ease phlegm in chest

• Mucus colour and what it could mean

• How to ease phlegm with SUDAFED®

• Frequently asked questions

Phlegm in throat

Phlegm is a natural part of your body's defence against illness. When your immune system is triggered it can cause an overproduction of phlegm , causing a build-up in your throat.

The most common health conditions that can lead to an overproduction of phlegm include:

• Common cold or flu

• Allergies

• Asthma

• Acid reflux

Your body might also start to produce excess mucus because of several environmental factors. These can include:

• Dry air indoors

• Dehydration

• High fluid consumption that can lead to fluid loss such as coffee, tea and alcohol

If you have excess mucus in your throat, it can feel as though something is stuck. You may also get a tickling sensation that causes you to cough or feel like you need to clear your throat.

How to ease phlegm in throat

If excess phlegm is causing you discomfort, there are a few things you can try to remove phlegm from your throat.

Use an air humidifier

Dry air can irritate your nose and throat, causing your body to increase mucus production to provide more lubricant for your nose and throat linings. Using a humidifier in your bedroom at night or in a room where you spend a lot of time can add moisture to the air and reduce irritation.

Stay hydrated

Drinking plenty of fluids can help to thin out any excess mucus and reduce irritation in your throat. By thinning the mucus in your throat and nose, it becomes easier for your body to drain it.

Over-the-counter decongestants

Decongestant medications work to decrease swelling in your nose and open up your airways. Over-the-counter decongestants can reduce the amount of mucus that flows from your nose into your throat. Mucus from your nose isn't phlegm, but it can reach your throat and chest, causing congestion.

Don't suppress a cough

Coughing is your body's natural way of trying to remove phlegm from your throat and chest. Suppressing a cough will keep the phlegm where it is, instead of letting your body get rid of it.

Spit it out

It's not pretty, but if you can, try to spit out any phlegm into a tissue and dispose of it.

When phlegm ends up in your mouth, it may be because your body is trying to remove it. Spitting it out should be more helpful than simply trying to swallow it back down.

Gargling salt water

Gargling warm salt water can help shift phlegm from the back of your throat. It can even kill some germs and soothe your throat if it's sore.

To gargle salt water and encourage the removal of phlegm:

• Mix half a teaspoon of salt into a glass of warm water.

• Sip the mixture and tilt your head back slightly.

• Let the salty water wash into your throat without drinking it.

• Gently gargle for 30 to 60 seconds, and then spit out the water.

• Repeat as needed.

Avoiding cigarette smoke

Smoking and breathing in second-hand smoke can irritate and damage your throat lining, causing your body to produce more mucus. Avoiding smoking in all forms can help keep your mucus levels normal.

Eucalyptus oil

Eucalyptus oil can help subdue coughs and reduce mucus. You can usually apply them directly to your chest or add a few drops to your diffuser or warm bath.

Phlegm in chest

It's normal to have a small amount of phlegm in your chest to help protect your lungs from infections. But if the amount of phlegm builds up it can be uncomfortable and lead to problems like:

• Wheezing

• A sore throat

• Sleep difficulties

Mucus in chest that won’t come up

If you regularly get an uncomfortable amount of phlegm in your chest, it could be a sign of something more serious. Repeated build-ups of phlegm in your chest could be linked to:

• Acid reflux

• Allergies

• Asthma

• Bacterial and viral infections

• Chronic bronchitis

• Chronic obstructive pulmonary disease (COPD)

• Cystic fibrosis

• Other lung conditions.

If you are concerned about build-up of mucus in your chest, or have suffered from this for more than a few weeks, speak to your doctor.

How to ease phlegm in chest

If you experience chest congestion, there are a few things you can try for removing phlegm from your chest.

Warm drinks

Drinking plenty of fluids can help thin mucus and phlegm, making it easier for your body to remove them. Warm drinks have the extra benefit of helping provide sustained relief from many congestion symptoms, including:

• Sneezing

• Chills

• Sore throat

Try drinking herbal teas, warm water and broths to help ease your chest.

Steam inhalation

Steam adds moisture to the air, which is easier on your chest when you breathe in. Plus, the warmth from the steam can help to soften and dislodge any phlegm caught in your chest.

Salt water

Although salt water rinses will mainly tackle any phlegm in the back of your throat , it can also help reduce a build-up in your chest. If you have excess phlegm in your throat, there's a chance that it could drop to your chest and start causing problems there.

Essential oils

Some essential oils are believed to help ease chest congestion by loosening the phlegm on your chest. These oils include:

• Basil

• Cinnamon bark

• Eucalyptus

• Lemongrass

• Peppermint

• Rosemary

• Tea tree

• Thyme

• Oregano.

When using essential oils, you can:

• Add them to a diffuser

• Add a few drops to a warm bath or bowl of warm water and inhale the steam.

Keep your head up

Keeping your head elevated can help your body drain mucus from your nasal passages more effectively, so that it doesn't go to your chest. Sleeping in an elevated position can also help ease some of the pressure on your chest caused by excess phlegm, making it easier for you to get a good night's rest.

Decongestants

While nasal decongestants won't necessarily help your chest directly, they can work to reduce mucus build-up in your nose by encouraging your airways to open.

This can reduce the amount of mucus dripping down your throat and onto your chest.

Mucus colour and what it could mean

When blowing your nose or coughing up phlegm and mucus, it might look different to what you expect. The colour of your mucus can usually give you some idea of what the cause is and how you could treat it.

Clear mucus

Clear mucus is typically normal. This regular mucus is made from water, proteins, antibodies, and salts and dissolves once it reaches your stomach.

Your body continually creates this mucus to line your nose and throat to protect against irritants, bacteria and viruses. Hay fever can also cause a clear nasal discharge if a runny nose is a symptom of your allergic reaction to pollen.

White mucus

If you're suffering from a blocked nose or congestion, the mucus from your nose or that you cough up may be thicker or whiter. This is because the mucus contains less water than normal, making it appear cloudy.

You can help to thin out the mucus and return it to its clear colour by drinking plenty of fluids to stay hydrated.

Yellow mucus

Yellow mucus is usually a sign that you have a virus or other infection and that your body is fighting it. The yellow colour comes from an increase in white blood cells trying to combat the germs.

Green mucus

If your immune system needs to take things up a notch to fight a particularly tricky infection, you might develop a green mucus that's especially thick. The green tinge comes from the white blood cells and waste that your body filters out through the mucus.

Green snot shouldn't be a cause to see your doctor straight away. But, if you've had the infection for 12 days or more, you may want to consider checking it's nothing serious.

Pink or bloody mucus

If there's blood in your mucus, your snot will likely turn a pink or red colour. This may happen if you blew your nose too hard or were hit in the face.

Pregnant women may get blood in their nasal mucus because of hormonal changes, which shouldn't be a cause for concern. If the bleeding doesn't stop, or you are concerned, contact your doctor or midwife.

If you have a child who regularly gets blood in their mucus or has repeated nose bleeds, you should speak with their doctor.

How to ease phlegm with SUDAFED®

SUDAFED® can help treat excess mucus and phlegm to make it easier and more comfortable to breathe through your nose.

Our mucus relief triple action tablets contain guaifenesin, which helps to loosen the mucus in your chest. They also contain phenylephrine to soothe swelling in your nasal passages, making it easier to breathe through your nose freely without a stuffy, congested feeling.

You can also try our decongestant tablets that contain pseudoephedrine hydrochloride. They offer highly effective relief for nose and sinus congestion to help your body drain mucus properly.

SUDAFED® is the most popular selling decongestant brand on the market.* We've been working on pioneering, clinically proven treatments for decongestants for over 30 years to help everyone breathe through their nose with ease.

*For verification please contact 01344 864042

FAQs

Sinusitis – sometimes simply known as a sinus infection – is a common condition, often following a period when you’ve had a cold or flu.

It usually occurs when you have blocked sinuses or they fill with fluid, swelling in size and leading to an infection. You’ll know about it as your upper face normally feels painful, worsening when you move your head. Where the pain appears can depend on which sinuses are swollen.

The good news is that using decongestants is a common sinusitis treatment to ease pain and other symptoms.

Read on to discover what sinusitis is, its causes, symptoms and treatments.

• What is sinusitis?

• What causes sinusitis?

• Sinus infection symptoms

• Sinusitis treatment

• FAQs

What is sinusitis and what causes a sinus infection?

Sinusitis is a common condition where the linings of your sinuses become inflamed or swollen. Often referred to as a sinus infection – as in most cases an infection causes swelling – it can lead to pain and discomfort around your face but usually clears up on its own within a couple of weeks.

Sinus is a Latin word that simply means a curve or hollow cavity. Your sinuses produce a thin liquid called mucus. This helps protect your body by trapping dirt particles and germs, then flowing away to guard against infection in such sensitive areas.

Viral Infections and responses to allergens can cause excess mucus production, leading to blocked sinuses and possible bacterial infection.

Where are your sinuses?

Sinuses are hollow spaces in the skull and face bones filled with air that connect to the nasal cavity. Sinusitis affects the paranasal sinuses. These are four pairs of sinuses located in different bones across your face and skull.

What causes sinusitis?

A viral infection usually causes sinusitis after having a cold or flu. The virus spreads from the upper airways to your paranasal sinuses, causing excess mucus to be created.

As the viral infection spreads, it can cause the lining of your sinuses to swell and become inflamed. The mucus can become thick here, forming a build-up of bacteria and germs in your sinuses that leads to infection.

With blocked sinuses, the mucus can’t drain into your nose through the small channels as normal. This prevents the germs and bacteria from leaving your system, which can lead to various uncomfortable sinusitis symptoms.

Usually, a sinus infection will go away within two to three weeks.

Some other possible sinus infection causes can include:

• Allergies such as allergic rhinitis, asthma and hay fever

• Fungal infection

• Nasal polyps (growths inside your nose)

• Tooth infection

• Weakened immune system

Sinus infection symptoms

Sinusitis symptoms can vary depending on the severity of the condition and how long it lasts. There are three main types of sinusitis:

• Acute sinusitis – Symptoms usually last between two to three weeks when caused by a cold or seasonal allergies.

• Subacute sinusitis – More commonly caused by seasonal allergies or bacterial infections, subacute sinusitis can last for up to three months.

• Chronic sinusitis – The longest type of sinus infection, symptoms of chronic sinusitis often go on for more than three months. Symptoms can be less severe, and the exact cause of chronic sinusitis is unclear. But there are links between persistent allergies, nasal polyps and structural nasal problems, smoking and a weakened immune system.

Symptoms of sinusitis often overlap with those of a common cold. If you have a common cold and develop some, or all, of the following sinus infection symptoms, then you may have sinusitis:

Sinus headache

One of the most common types of sinusitis pain is a sinus headache. Swollen sinuses can create more pressure around your cheekbones, nose and forehead that can result in a sinus infection headache.

Symptoms of a sinus headache include the pain getting worse when you strain or suddenly move your head. It can be hard to tell the difference between a sinus headache and a migraine or tension headache, as many symptoms overlap.

If you have a fever, facial swelling and some or all of the below symptoms, it’s more likely a sign of sinus infection.

Nasal discharge

A runny nose is a common symptom of sinusitis, with a cloudy green or yellow coloured discharge. It can be thick and sticky due to the infection.

A blocked nose

A build-up of excess mucus can cause a blocked sinus and nose. Similar to the common cold, you might find it harder to breathe.

Sinusitis pain and tenderness around your face

The areas around your cheeks, eyes and/or forehead – where the four pairs of paranasal sinuses are located – may ache due to inflamed sinuses creating extra pressure.

A high temperature

If your temperature rises above 38ºC (100.4ºF), it can be a sign of fever related to sinusitis. Your brain’s response to a sinus infection can be to reset your body temperature higher in an effort to fight it off.

Toothache

Drainage from sinus infections and additional pressure can cause sinus tooth pain. Typically, you might experience toothache in your upper back teeth and those closest to the sinuses.

A reduced sense of smell

A common symptom of a blocked nose and blocked sinuses is a reduced or complete loss of smell, which may affect your taste as well.

Bad breath (halitosis)

Excess mucus can have a foul odour, dripping down from the nose to the back of your throat. This can leave a bad taste in your mouth and cause bad breath.

Fatigue

Your body works harder to fight off a sinus infection and the various symptoms of sinusitis. Dealing with breathing difficulties, aches, and pains can tire you out.

When to see a doctor about sinusitis

Most of the time, sinusitis should clear up by itself within two to three weeks , without needing any medical attention. However, you should see a doctor about a sinus infection if:

• Your sinusitis symptoms are severe

• Symptoms don’t improve or get worse after medication

• Symptoms fail to improve at all after one week

• Your sinus infection keeps returning

Sinusitis treatment

Sinus infection treatment can vary depending on the type and severity you’re experiencing. In most cases, you can relieve mild sinusitis pain yourself without the need to see a GP.

Using sinus medication such as over-the-counter decongestants may also help ease your symptoms.

How to treat a sinus infection yourself

With acute sinusitis especially, there are a few things you can do to try to tackle it without having to see your doctor. These include:

• Getting plenty of rest

• Drinking a lot of fluids

• Cleaning the inside of your nose with a saltwater solution

• Taking painkillers to relieve pain and high temperature

• Applying warm packs to your face, soothing pain and encouraging mucus to drain from your sinuses

How to treat sinusitis with SUDAFED®

Over-the-counter decongestants can help clear your sinuses, unblock your nose and enable you to breathe easier, relieving sinus pressure and pain.

At SUDAFED® we have more than 30 years’ experience developing clinically proven congestion treatments. These include a range of products to clear sinuses.

All SUDAFED® products contain one of three active ingredients that tackle congestion. They each work to reduce swelling, helping to return your sinuses to the normal flow of air and mucus.

• Pseudoephedrine – narrows blood vessels to reduce swelling and congestion.

• Phenylephrine – reduces swelling within nasal passages to improve breathing through your nose.

• Xylometazoline – contracts swollen blood vessels to clear blocked sinuses. Learn how each of the following products can be used as an effective treatment for sinusitis.

SUDAFED® Sinus Ease Nasal Spray

Simply spray directly into your nose for fast sinusitis relief that can help you breathe easier within minutes. Its active ingredient is xylometazoline hydrochloride, which can offer up to 10 hours of congestion relief. Point the nozzle up each nostril and squeeze the bottle, using two or three times a day on each nostril.

Discover SUDAFED® Sinus Ease Nasal Spray.

SUDAFED® Sinus Max Strength Capsules

Combining phenylephrine hydrochloride, paracetamol and caffeine, these max-strength capsules ease sinus pain, pressure and congestion. Each ingredient works to reduce different symptoms. Phenylephrine hydrochloride helps to relieve congestion and soothe swelling in the nose and mouth, whilst paracetamol helps reduce fever, aches, pains and headaches. The caffeine helps to combat tiredness and fatigue related to sinusitis. Take two capsules every 4-6 hours, a maximum of four doses in 24 hours, for fast sinusitis relief.

Discover SUDAFED® Sinus Max Strength Capsules.

SUDAFED® Sinus Pressure & Pain Tablets

Pseudoephedrine hydrochloride reduces nose and sinus congestion, while the ibuprofen in these tablets provides inflammation, pain and sinus headache relief. Simply take one or two tablets every four to six hours to help ease the discomfort of sinus problems you’re experiencing.

Discover SUDAFED® Sinus Pressure & Pain Tablets.

FAQs