Stuffy nose and colds in fall: 5 simple ways to feel better

Waking up with a stuffy nose, a scratchy throat and the urge to stay under the covers? When a cold arrives in the fall, it is tempting to look for a natural remedy that will make it disappear overnight. A few simple steps can make you more comfortable while your body recovers. Here is where to start.

Why does a cold make your nose feel blocked?

The common cold is a viral infection. The lining of the nose becomes inflamed, making it harder for air to pass through, particularly at night. Most uncomplicated colds resolve on their own. These tips aim to ease symptoms and help you avoid passing the virus to others.

1. Moisturize your nose with saline

Saline solution or a seawater nasal spray can help moisten the nasal passages and clear mucus. Blow your nose gently afterward and follow the product directions. Do not share a spray nozzle with anyone else.

2. Keep drinking fluids

Water, herbal tea or broth can all help you stay hydrated. A warm drink may feel soothing on a sore throat. You do not need a “miracle” herb to benefit from a comforting break.

3. Rest and raise your head slightly at night

If a blocked nose makes sleep difficult, raising your head slightly may help air flow more easily. Give yourself time to rest. If a cough is keeping you awake, honey may have a soothing effect for adults; never give honey to a child under 12 months old.

4. Air out the bedroom and avoid irritants

Open the windows regularly, avoid overheating your room and stay away from tobacco smoke. Dry air and irritants can make your nose and throat feel worse. Wash your hands after blowing your nose and use disposable tissues to protect those around you.

5. Be careful with essential oils

“Natural” does not automatically mean safe. Essential oils are not necessary to relieve a cold and do not replace the measures above. Whether they are suitable depends on age, pregnancy, asthma, medication and medical history. Ask a healthcare professional for advice before using them, and do not apply them inside the nose.

When should you seek medical advice?

Seek prompt medical advice if you have trouble breathing or swallowing, a high fever, severe ear pain, pain on one side of the face or symptoms that suddenly get worse. Also speak to a clinician if symptoms persist or if you have a chronic illness or weakened immune system. This guidance is mainly for adults; advice for babies and children differs.

Frequently asked questions

What natural remedy works best for a stuffy nose?

No single remedy cures a cold. For adults, saline, regular fluids and sleeping with the head slightly raised are simple ways to improve comfort.

Can herbal tea cure a cold?

Herbal tea can help you stay hydrated and may feel soothing, but it does not eliminate the virus. Check the precautions before using a specific herb, especially if you take medication.

Explore more with Maryline

Want to learn more about natural approaches to the colder months and how to use them safely? Explore my e-book on colds, coughs and winter ailments. It adds detail to these first steps but does not replace medical care when you need it.

Sources: French Health Insurance, common colds in adults; French Health Insurance, soothing a cough; Anses, essential oil precautions. General information, updated September 2026.