Warm steam can help loosen mucus and open your nasal passages. It’s quick, effective, and doesn’t require any medication.

Try this:
Take a warm shower or hover your face over a bowl of hot water. Add a few drops of eucalyptus or lavender oil if you like. Breathe in slowly for a few minutes.

Saline nasal sprays are safe during pregnancy and help moisturise the nasal lining, making it easier to clear out congestion without harsh chemicals.

Look for:
Plain saline sprays with no added decongestants. Use them morning and night or whenever you feel blocked.

Drinking enough fluids can thin mucus and help your system clear it more easily.

Good choices include:

• Coconut water
• Herbal teas (like ginger, peppermint, or chamomile)
• Warm lemon water
• Plain filtered water throughout the day

Keep a bottle with you and sip regularly.

Lying flat can make congestion worse. Elevating your head slightly helps keep nasal passages open overnight.

Try this:
Prop yourself up with an extra pillow or use a wedge under your upper back. You might also try side-sleeping if that feels more comfortable.

Dry indoor air can make nasal congestion feel worse. A humidifier adds gentle moisture to your space and helps soothe irritated sinuses.

Bonus tip:
Add a few drops of essential oil (like lavender or eucalyptus) to your humidifier if it’s designed for that use, just check product safety first.