When dealing with nasal congestion, it can feel like your nose is a clogged highway, making it hard to breathe, sleep or think clearly. Like many people, you may turn to home remedies for quick sinus relief but not all remedies are safe. In fact, some may cause more harm than good.
Here are five common (but risky) home remedies for nasal congestion you should avoid and safer alternatives to try instead.
1. Using essential oils directly in the nose
Essential oils like eucalyptus, peppermint and tea tree oil are often recommended for clearing congestion. However, they should not be put directly in the nose.
“Essential oils are very concentrated,” said Samia Kadri, a nurse practitioner at Banner Urgent Care. “If applied directly to the sensitive lining of your nose, it can irritate your respiratory system and cause burning and other unfavorable symptoms like nausea or headaches.”
Over time, this irritation can make your nasal passages more inflamed and worsen your congestion.
What to do instead: Try inhaling essential oils using a diffuser or by adding a few drops to a bowl of steaming water. Breathe in the steam from a safe distance to help loosen mucus without harming your nasal tissues.
2. Snorting saltwater or homemade solutions
A saline rinse or nasal spray can be a great way to clear out mucus. But using a homemade saltwater solution that isn’t properly mixed can be dangerous.
“If the salt concentration is too high, it can cause irritation, stinging or dryness and damage to the nasal tissue,” Kadri said. “If the water isn’t sterile, you risk introducing harmful bacteria into your nose.”
What to do instead: If you want to try a saline rinse, use a pre-made saline spray or rinse kit.
“If you purchase sterile saline spray, do not share it with others,” Kadri said. “Saline nasal spray has the same osmolarity as our natural saliva and is safe from a non-pressurized spray. It can be used 3-4 times a day and helps loosen mucus.”
If you prefer to make your own, ensure you use sterile or distilled water and follow a trusted recipe with the correct salt-to-water ratio.
3. Using direct heat or steam
Many people try to relieve nasal congestion by applying heat directly to their nose, such as using a warm compress, a heated rice bag or even steam from boiling water. While warmth can help open nasal passages, improper use can be dangerous. Placing hot objects directly on your face for too long can cause burns or skin damage.
“Steam can also be risky if not used carefully,” Kadri said. “Leaning too close to a pot of boiling water or inhaling steam that is too hot can burn the delicate lining of your nose and throat, making congestion worse.”
What to do instead: Use a warm, damp towel and gently place it over your nose and cheeks for a few minutes at a time.
“If using steam, keep a safe distance from the hot water and breathe in gently,” Kadri said. “A safer option is to take a warm shower or use a humidifier to add moisture to the air.”
4. Stuffing your nose with garlic or mentholated ointment
Some people believe placing garlic cloves or mentholated ointment (like vapor rub) inside their nostrils can help clear up congestion. While these remedies might provide a strong smell that feels like they are opening your airways, they may cause more harm than good.
Garlic is acidic and can irritate the delicate lining of your nose, leading to burning, swelling and even small cuts inside your nostrils.
Mentholated ointments, on the other hand, don’t reduce congestion—they only create a cooling sensation that tricks your brain into thinking you’re breathing better. If applied inside the nose, these ointments can also trap mucus, making congestion worse instead of better.
What to do instead: If you like the cooling effect of menthol, try using a menthol-infused chest rub on your chest or under your nose (but not inside!).
For a natural remedy, inhale the scent of crushed garlic or drink garlic tea instead of putting it directly in your nostrils. These methods can provide relief without risking irritation or blockage.
5. Overusing decongestant sprays
Decongestant nasal sprays, like oxymetazoline, can provide quick relief when your nose feels completely blocked. But using them too often or for too many days in a row can lead to a condition called rebound congestion. This happens when your nasal passages become dependent on the spray to stay clear. Once you stop, your congestion may come back even worse than before.
Overusing decongestant sprays can irritate your nasal lining, cause dryness or nosebleeds and may interact with some medications and medical conditions.
“Decongestants may be harmful to those with hypertension, as they cause it to elevate and can work against blood pressure medications,” Kadri said. “They can also cause urinary retention for those at risk, an anti-cholinergic effect.”
What to do instead: Follow the label's instructions and limit use to three consecutive days. Consider using a saline spray or talk to your provider about other treatment options for longer-lasting relief.
When to see your health care provider
“See your provider if you experience unfavorable side effects from the at-home remedies and if you develop worsening sinus congestion, sinus pressure, facial pain, fever and chills,” Kadri said.
Takeaway
Your nasal passages are lined with delicate tissues. When you’re congested, those tissues are already inflamed and sensitive. Risky remedies can worsen the problem, leading to pain, irritation or even long-term damage.
Stick to safe and effective methods to feel better faster. Contact your health care provider or a Banner Health specialist if you’re unsure about a suggested treatment. Your nose will thank you.
