Nose rinsing with a cold is one of the few things you can do yourself when your head feels stuffed and blowing your nose no longer gets you anywhere. You rinse the mucus away with lukewarm salt water and breathe a good deal more easily for a while afterwards. It is only pleasant if you do it properly, though. Below you can read which water to use, how to stand, how often to rinse and when it is better to leave it.
What nose rinsing does when you have a cold
When you have a cold, the lining of your nose swells and you produce more and thicker mucus. A saline solution rinses that mucus away, along with dust and crusts. Your nose feels cleaner and clearer afterwards, and blowing it becomes easier.
To be honest: the cold itself will not pass any faster. It is caused by a virus and simply needs time, usually a week or two. Rinsing does make those days a lot more bearable, especially in the evening before bed.
How to rinse your nose in five steps
1. Use lukewarm, boiled water
Boil tap water and let it cool until it is lukewarm, roughly body temperature. Cold water gives a stinging feeling behind your eyes and water that is too warm irritates. Do not rinse with water straight from the tap.
2. Dissolve the salt in the right ratio
Too little salt stings, and so does too much. That is why pre-measured sachets are the easiest option: one sachet to a full bottle and the ratio is right. With the nasal rinse bottle with 90 sachets of rinsing salt, everything comes in one box. If you already have a nasal rinse bottle, you can order the rinsing salt separately too.
3. Lean over the sink and breathe through your mouth
Lean forward, tilt your head slightly to one side and keep your mouth open. Keep breathing calmly through your mouth. That way the water does not run down your throat.
4. Squeeze gently and let the water flow
Place the nozzle against the upper nostril and squeeze the bottle gently. The water runs back out through the other nostril. Use about half the bottle, then switch sides.
5. Blow your nose gently afterwards
Then blow your nose gently, one nostril at a time. Stay leaning forward for a moment, because a little more water often follows. Rinse the bottle with hot water and leave it open to dry.
If you would like the full explanation with all the details about the bottle and the nozzles, read using a nasal rinse bottle: how to clean your nose.
How often should you rinse with a cold?
For most people once or twice a day is enough: in the morning to clear the mucus from the night, and in the evening before bed. One extra time is fine if your nose is very blocked. If you notice your nose getting dry or irritated, do it a little less for a day.
Once the cold is over, there is no need to carry on. Some people keep rinsing during the heating season because they get a dry nose, and in spring it helps with pollen. You can read more about that in nose rinsing with hay fever.
Common mistakes
- Squeezing too hard. That puts pressure on your ears. Gentle and even is enough.
- Rinsing when your nose is completely blocked. If nothing comes out on the other side, do not force it. Try again later, for example after a warm shower.
- Lying down straight after rinsing. It is better to rinse half an hour before you go to bed, so the last of the water is out.
- Putting the bottle away wet. A damp, closed bottle is a comfortable place for bacteria.
When it is better not to rinse
Do not rinse if you have earache or an ear infection, and check with your doctor first if you have recently had nose surgery or often get nosebleeds. If you have a fever for more than three days, feel worse rather than better after a few days, or the symptoms last longer than three weeks, call your GP.
What else helps with a blocked nose
Rinsing is one thing. Drinking plenty, sleeping with your head slightly raised and a bedroom that is not too warm help as well. Some people find steaming pleasant; you can read how to do that safely in steaming with a cold. If your nose mainly blocks up at night, you could try nasal strips. They gently lift the sides of the nose so you breathe more easily through your nose.
Frequently asked questions
Does nose rinsing help against a cold?
Nose rinsing does not get rid of the cold, because it is caused by a virus and passes on its own. It does rinse mucus out of your nose, so you temporarily breathe more easily and can blow your nose better.
How often can you rinse your nose when you have a cold?
Once or twice a day is enough for most people, for example in the morning and before bed. If your nose gets dry or irritated, rinse less often.
Can you rinse your nose with tap water?
Boil tap water first and let it cool until it is lukewarm. Do not rinse with water that comes straight from the tap.
Can you rinse when your nose is completely blocked?
If the water does not come out on the other side, stop and do not force anything. Try again later, for example after a warm shower, and always squeeze gently.
Is your nose blocked and do you want to do something about it tonight? Put the kettle on, let the water cool and rinse before you go to sleep.