Blocked Nose and Sinusitis: 8 Simple Steps to Breathe Easier, and When to See a Doctor

Nasal rinsing, head raised, bedroom at 18-20 °C, water, no smoke, care with decongestants: 8 steps when your nose is blocked, and the signs of sinusitis.

Winter brings colds back, and with them the blocked nose that bothers you by day and keeps you from sleeping well at night. A cold gets better on its own in 7 to 10 days. Sometimes it turns into sinusitis: pain settles under the eyes or around the cheekbones. Here are the steps that help you breathe easier, and the signs that mean you should see a doctor. If your nose blocks mainly in spring, also read our article on pollen allergy.

1. Moisten and rinse your nose

Use a saline or seawater spray several times a day. One bottle per person: nozzles should not be shared.

2. Blow your nose regularly, gently

One nostril at a time, without forcing, with a disposable tissue that you throw away straight after.

3. Sleep with your head raised

An extra pillow, or the top of the mattress slightly raised: air flows better and nights are calmer.

4. Keep your bedroom at 18-20 °C

A room that is too warm or too dry dries out the nose. Avoid air conditioning, air the room every day and don't wrap up too warmly.

5. Drink water regularly

Water, herbal teas, broths: drinking throughout the day helps thin secretions.

6. Avoid smoke

Tobacco smoke irritates the nose and encourages respiratory infections. It is a good time to stop, or at least not to smoke indoors.

7. Be careful with decongestants

In France, cold medicines containing pseudoephedrine, taken by mouth, have only been available on prescription since December 2024: they carry rare but serious risks, such as heart attack or stroke. Decongestant nasal sprays are not suitable for children under 15. Ask your pharmacist for advice.

8. Protect those around you

Wash your hands often, cough into a tissue and wear a mask if you are ill and seeing vulnerable people.

When to see a doctor

Book an appointment in the next few days if pain under the eyes lasts more than 3 days with a fever below 38.5 °C, or if the cold lasts more than a week and sinus pain starts.

See a doctor the same day if the pain gets worse despite 48 to 72 hours of treatment, if it is on one side and spreads to the teeth, if it gets worse when you lean forward, or if the discharge becomes pus-like and comes from one nostril only.

Call emergency services (15 or 112 in France) if you have a fever above 38.5 °C with swelling around one eye, eye pain or blurred vision, or a violent and unusual headache.

A moment of calm breathing, designed for people with a blocked nose

I designed the Easy breathing & relaxation listening programme for people with a blocked nose or prone to sinusitis who are looking for moments of relaxation centred on more comfortable breathing: 18 quiet minutes, sitting or semi-reclined with your back supported by cushions, in an aired room, headphones on, three sessions three days apart. My advice: simply let the air come in through your nose and go out slowly, without forcing. It treats neither colds nor sinusitis and does not replace your doctor's advice. To discover the method, the first session of the Anti-Stress programme is free.

Éric Rosati, osteopath with 30 years of experience. This article is for information and does not replace your doctor's advice.

Sources (in French): Assurance Maladie, Acute sinusitis: what to do and when to see a doctor · Santé.fr, Prescription required for pseudoephedrine medicines (2024)

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