If you feel like your nose has been dripping all winter long, you’re not alone. Nasal congestion is one of the most frequent symptoms that doctors see—and this cold and flu season has been particularly brutal. So chances are any intel on how to stop a runny nose seems like it would be just the thing to fix all your problems right about now.
Everything from allergies to COVID-19 to the common cold or flu tends to get worse when the air gets cooler, and a runny nose (even when it’s relatively mild) can be a pretty annoying issue associated with all of them. The worst part? All that dripping can last from 10 to 14 days, according to the CDC. That’s quite a bit of snot, honestly.
Figuring out what’s causing your nose to be a gushing faucet can be instrumental in treating it. And a little home care can help you feel less miserable while you try to get to the root of the problem. Here’s how to get rid of the constant mucus drip as fast as possible, according to experts.
What actually causes a runny nose?
At its core, a nose that won’t stop running is your body’s way of responding to a trigger, Quintin M. Cappelle, MD, an ENT-otolaryngologist at the Mayo Clinic, tells SELF. Namely, it all comes down to some kind of irritant—like an allergen or a virus—spurring inflammation inside the nose or sinuses, which revs up your mucus glands.
In some cases, the immune system appropriately responds to help fight off whatever’s stirring up trouble. In the case of a virus, the extra mucus is a good thing: It helps flush all the bad stuff right out. In the case of allergies, the inflammation is triggered by a generally harmless substance (like mold spores being released by rotting leaves), he says, which isn’t usually a threat to the body unless you have a condition like allergic asthma.
There are many triggers that can prompt this inflammatory response and make your nose start running. For starters: If you’re also sneezing and dealing with itchy, watery eyes or a scratchy throat, you could have seasonal allergies, or allergic rhinitis, which are triggered by outdoor allergens such as mold, ragweed, and certain trees or indoor allergens, like pet dander, dust mites, and cockroaches, Nicole J. Van Groningen, MD, an internal medicine specialist at Cedars-Sinai Medical Center, tells SELF. Allergies tend to be worse in the morning and when you’re directly exposed to a trigger, Mike Ren, MD, assistant professor of family and community medicine at Baylor College of Medicine, tells SELF. Additionally, with allergies, you shouldn’t have a fever.
Sometimes, other irritants can be fueling the constant mucus flow, says Dr. Van Groningen. That includes things like fragrances (yep, even from burning candles), cleaning products, or very cold air. “These aren’t technically allergens but can still produce a response of congestion and a runny nose,” she says. Pollution may also be on that list, particularly when it comes to year-round nasal symptoms, according to a 2017 study published in the American Journal of Respiratory Cell and Molecular Biology, though more research is needed.
However, if your runny nose is accompanied by a fever or chills, headache, body aches, or a sore throat, it’s probably a cold or other viral infection like the flu or COVID-19, which can all set off similar symptoms. There are a few differences, though. A cold is typically milder than the flu and COVID-19; you’re also less likely to have a fever with a cold. And while COVID can make your nose run, it more often presents with fatigue, cough, and fever, notes Dr. Ren.
Another way to differentiate is through other symptoms, like the color of your snot. With allergies, your mucus will be clear. With any viral infection, your mucus may start clear and then get thicker and turn a yellowish color as the illness progresses, says Dr. Ren. A persistent virus can also devolve into a secondary infection, like a sinus infection—your nose may continue to run, and on top of it you could experience persistent congestion, facial pressure, headache, thick yellow/green mucus, and possibly bad breath, according to Dr. Ren.
How to stop a runny nose quickly
To get immediate relief for a runny nose, Dr. Ren suggests first blowing your nose gently to clear excess mucus. Then apply a warm compress to the outside of your nose to help loosen mucus. Finally, use an over-the-counter (OTC) nasal spray or oral medication that’s meant for relieving congestion—we’ve got some specific recommendations for those below.
Again, keep in mind that the best way to stop a runny nose will depend on what’s causing it to drip in the first place. These treatments can help, but they won’t get rid of the underlying cause—that might take some time or a trip to your doctor’s office. In the meantime, these medications can provide some relief.
For allergies: If your face turns into a river of snot every time you lay with your furry friend on the couch or enjoy your morning coffee on the deck, you’re probably dealing with an allergy. Thankfully, there are a plethora of OTC antihistamines you can try. These medications come in the form of pills or nasal sprays and help tamp down on your body’s allergic response, which can help dry up the snot and ease other bothersome symptoms.
Nasal spray options include steroids (e.g. Flonase, Nasacort), which are best for allergies and long-term inflammation but take some time to work; and antihistamines (e.g., Azelastine), which work quickly for allergy-related runny noses but may cause drowsiness, Dr. Ren says.
For viral infections: When you’re fighting off a respiratory infection, OTC decongestants can shrink the blood vessels inside the nose, which reduces mucus output. Think: oral meds like pseudoephedrine/Sudafed. Nasal spray decongestants (e.g. oxymetazoline/Afrin) can also help to calm inflammation in the nose and provide fast relief, “but should only be used sparingly to avoid rebound congestion,” says Dr. Ren. Always read the packaging and use as directed, but typically this can happen if you use these sprays for longer than three to five days or more frequently than recommended, Dr. Van Groningen says. “This means that your symptoms may return and even worsen once treatment stops.”
Another thing to keep in mind is what type of medication you use before bed. “Nasal decongestants can actually kind hype you up like caffeine, potentially causing insomnia and agitation,” Dr. Van Groningen says. Oral decongestants may also cause insomnia or increased heart rate or blood pressure in some people, adds Dr. Ren.
Use saline spray or a nasal irrigation system: If medications aren’t your jam, or you want to employ an extra tactic for relief, you can either use a saline nasal spray—which works by moistening nasal passages and clearing irritants—or a saline irrigation system (like a Neti Pot) to flush out your sinuses. These pots look like little teapots that you fill with a saltwater solution. (You’ll want to use distilled or sterile water. If you use tap water, boil the water for three to five minutes and then let it cool to lukewarm. Do not use boiling water in your nose.) The next step is bending over a sink while you squirt the saltwater solution up your nostrils to clean out whatever is hanging out in there.
Saline sprays can be used frequently and are “extremely low-risk,” adds Dr. Van Groningen, but just know they may not be enough to fully knock out a persistent runny nose. Nasal saline irrigation (especially when followed by a steroid spray) before bed can help keep your sinuses clear overnight, says Dr. Cappelle.
Crank up the humidity: Run a cool-air humidifier or try steam therapy (standing in a hot shower will do the trick) to keep your nasal passages moist and happy. Both of these methods help break up mucus. Staying comfortable also means avoiding known allergens or irritants, blowing your nose gently as needed, and drinking plenty of fluids to keep your mucus thin. If you’re feeling wiped out from being sick, make sure to get plenty of rest; Dr. Ren recommends propping your head up slightly with extra pillows when you sleep to allow mucus to drain more effectively.
How long does a runny nose typically last?
Viral infections usually resolve in 7 to 10 days; allergies, on the other hand, can persist as long as you’re exposed to a trigger, Dr. Ren notes.
If you have a runny nose that’s not letting up after a week or so (or is worsening) and it’s not responding to OTC medications and self-care, you may want to consider seeing your doctor. Any additional symptoms such as high fever, severe sinus pain, headaches, or difficulty breathing are also signs you need to get checked out, says Dr. Ren.
If you’re feeling crappy from a respiratory infection after seven days, your primary care or urgent care provider may be able to prescribe a stronger medication to take care of the runny nose and other yucky symptoms. If you still don’t feel better, a bacterial sinus infection may be brewing, which may need to be treated with antibiotics, says Dr. Cappelle. They can also prescribe stronger antihistamines or steroids for severe allergies and prescription nasal sprays to reduce excessive nasal discharge, adds Dr. Ren.
In any case, if your nasal symptoms are sticking around or making everyday life really unpleasant, it’s time to make an appointment with a doctor. “It’s not something that’s dangerous if you can’t see your doctor after a week—it’s just going to be uncomfortable,” says Dr. Van Groningen. But, let’s be real, nobody wants to suffer through the sniffles forever.
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