This guide outlines how to stop a runny nose, with 14 strategies to get your nose back to normal.
A runny nose, or rhinorrhea, occurs when excess mucus is produced by the nasal lining, leading to nasal discharge. There are many common causes that lead to your nose becoming runny.
- Common Cold or Flu – Viral infections are the most frequent cause, triggering inflammation and increased mucus production.
- Allergies – Exposure to allergens like pollen, dust, or pet dander can cause the immune system to release histamines, leading to a runny nose.
- Sinus Infections – Bacterial or viral sinusitis can cause inflammation and mucus buildup.
- Environmental Irritants – Smoke, pollution, or strong odors can irritate the nasal passages. Getting away from these is the first step in how to stop a runny nose from these irritatants.
- Spicy Foods – Eating spicy foods can trigger a reflex that causes nasal discharge.
- Hormonal Changes – Pregnancy or hormonal fluctuations can lead to nasal congestion and a runny nose.
- Nasal Polyps or Structural Issues – Blockages or growths in the nasal passages can cause mucus buildup.
- Medications – Certain drugs, like nasal sprays or blood pressure medications, can cause a runny nose as a side effect.
- Crying – Tears drain into the nasal passages, causing a runny nose.
- Cold Weather – Breathing in cold air can cause your nose to produce more mucus to warm and humidify the air.
- Non-Allergic Rhinitis – This includes hormone changes, medication side effects, or unknown triggers.
How to stop a runny nose
Before choosing the best methods for how to stop a runny nose, you have to understand that it depends on its underlying cause (see above), but here are some of the most effective methods.
1. Stay Hydrated
Drinking plenty of fluids (water, herbal teas, broths) helps thin mucus, making it easier to drain and reducing nasal congestion. Aim for 8–10 glasses of water daily. Warm liquids like ginger tea or chicken soup can also soothe the throat and nasal passages.
2. Use a Humidifier
Dry air can irritate nasal passages and worsen mucus production. A humidifier is a great weapon for how to stop a runny nose as it adds moisture to the air, reducing irritation and thinning mucus. Place a humidifier in your room, especially while sleeping. Clean it regularly to prevent mold or bacteria buildup.
3. Saline Nasal Spray or Rinse
Saline solutions help flush out irritants, allergens, and excess mucus while moisturizing the nasal passages.
- Use a store-bought saline spray or make your own by mixing 1 teaspoon of non-iodized salt with 2 cups of warm distilled water.
- Use a neti pot or squeeze bottle to gently rinse your nasal passages. Always use sterile or distilled water to avoid infections.
4. Steam Inhalation
Inhaling steam helps loosen mucus and soothe irritated nasal passages. This is one of the traditional methods for how to stop a runny nose.
- Boil water and pour it into a bowl.
- Lean over the bowl, cover your head with a towel, and inhale the steam for 5–10 minutes.
- Add a few drops of eucalyptus or peppermint oil for added relief (optional).
5. Over-the-Counter (OTC) Medications
Certain medications can reduce symptoms by targeting the cause of the runny nose.
- Antihistamines (e.g., cetirizine, loratadine): Effective for allergy-related runny noses. They block histamines, which cause mucus production.
- Decongestants (e.g., pseudoephedrine, phenylephrine): Reduce nasal swelling and mucus production. Available as pills or nasal sprays (use sprays for no more than 3 days to avoid rebound congestion).
- Combination cold/flu medications: These may include antihistamines, decongestants, and pain relievers to address multiple symptoms.
6. Avoid Triggers
If your runny nose is caused by allergies or irritants, avoiding them can prevent symptoms.
- For allergies: Stay indoors during high pollen counts, use air purifiers, and wash bedding frequently.
- For irritants: Avoid smoke, strong perfumes, and chemical fumes.
7. Elevate Your Head While Sleeping
Keeping your head elevated can prevent mucus from pooling in your sinuses, reducing postnasal drip and congestion. Use an extra pillow or a wedge pillow for how to stop a runny nose, to prop up your head while sleeping.
8. Hot Compress
Applying warmth to your sinuses can help reduce inflammation and open up nasal passages. Soak a clean cloth in warm water, wring it out, and place it over your nose and forehead for 5–10 minutes.
9. Spicy Foods or Hot Peppers
Capsaicin in spicy foods can temporarily clear nasal passages and reduce mucus. Add chili peppers, horseradish, or wasabi to your meals. Be cautious with this method for how to stop a runny nose, if you have a sensitive stomach.
10. Rest and Immune Support
If your runny nose is due to a cold or flu, rest helps your body fight off the infection. Get plenty of sleep. Boost your immune system with vitamin C-rich foods (e.g., oranges, bell peppers) or supplements.
11. Avoid Overuse of Nasal Sprays
Overusing decongestant nasal sprays can lead to rebound congestion, making your runny nose worse. Use nasal sprays as directed, typically for no more than 3 days in a row.
12. Honey and Warm Drinks
Honey has natural antibacterial and soothing properties, while warm drinks can thin mucus and relieve irritation. These are also traditional methods for how to stop a runny nose. Mix 1–2 teaspoons of honey in warm water, tea, or lemon water. Avoid giving honey to children under 1 year old.
13. Essential Oils
Certain essential oils, like eucalyptus, peppermint, and tea tree oil, have decongestant and anti-inflammatory properties.
- Add a few drops to a diffuser or steam inhalation.
- Dilute with a carrier oil (e.g., coconut oil) and apply to your chest or temples (avoid direct contact with nasal passages).
14. Consult a Doctor
If your runny nose persists for more than 10 days, is accompanied by severe symptoms (e.g., fever, facial pain, or green/yellow mucus), or is caused by an underlying condition (e.g., sinusitis, nasal polyps), a doctor can provide targeted treatment. Seek medical advice for prescription medications (e.g., antibiotics, corticosteroids) or further evaluation on how to stop a runny nose.
Prevention Tips
- Wash your hands frequently to avoid viral infections.
- Manage allergies with antihistamines or allergy shots.
- Keep your living space clean and free of dust and allergens.
By addressing the root cause and using these remedies, you can effectively manage and stop a runny nose.
Photo by Andrea Piacquadio
