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Home Remedies for Sinus Pressure: Breath Easier With These Tips!

Sinus pressure isn’t fun. The pounding headaches and stuffy nose can drive you crazy. The coughing, while you try to sleep, can be exhausting. Luckily, there are a lot of home remedies for sinus pressure that can reduce the symptoms. 

Let’s first identify if you have a sinus infection. There are a few common side effects to be on the lookout for. After that, there are plenty of things you can do right now to relieve pressure and get you back to your normal self!

What Causes Sinus Pressure?

Sinuses are air-filled spaces found in your forehead, cheekbones, and behind the bridge of your nose. These channels permit air to flow from your nose into the sinuses, draining mucous from each sinus back into the nose. 

When sinuses cannot drain, you may experience inflammation and discomfort in your head, nose, and face. This inflammation causes the sinuses to swell, creating more mucus. The channels that drain this mucus become blocked, creating a buildup of pressure. This is what causes headache-like pain and pressure in your sinuses. 

The common reasons for sinus pressure are: 

  • Food allergies
  • Seasonal allergies
  • Tooth infections
  • Bacteria or fungus
  • Nasal polyps
Related: Why Use CBD Oil for Allergies [Has Been Proven to Work!]

girl sinus pressure

What Foods Cause Sinus Pressure?

Some foods are more likely to cause sinus pressure than others. The usual culprit? Dairy products. Milk, yogurt, ice cream, and other related dairy-based foods can cause congestion and microbial growth. 

Refined sugar is a common ingredient that can also lead to sinus pressure. That’s because it causes inflammation and increases mucus production. Avoid artificial sweeteners as well. 

If you’ve had sinus pressure in the past, it’s usually recommended that you avoid dairy whenever possible. This includes milk, cheese, butter, sour cream, and yogurt.

Other foods that might cause sinus pressure include:

  • Alcohol
  • Chocolate
  • Wheat
  • Eggs
  • Fish
  • Strawberries

These are also foods containing histamine, an organic compound released by cells in response to injury or during allergic or inflammatory reactions. 

What Are the Symptoms of Sinus Pressure? 

Feeling pressure in your face and experiencing headaches are the most common sign of sinus pressure. But there are other symptoms to look out for if you believe you’re suffering from sinus pressure or might be getting a sinus infection. 

Sinus pressure can be acute or chronic. Acute sinusitis lasts less than four weeks. It might be part of a cold or just the side effect of an illness or allergic reaction. Chronic sinus infections last more than 12 weeks, or they seem to continuously come back. The symptoms for both of these types of sinus pressure are similar. Here are some things to look out for. 

Sinus Pain

Sinus pain might seem like a no-brainer of a symptom, but it’s a very common side effect that should not be overlooked. The pain in your sinuses will often manifest in your forehead, on either side of your nose, between your eyes, or in the upper jaw. 

The discomfort can range from dull pressure, a “tightness” or aching, to a full-blown headache. The severity of the pain might increase if you have a sinus infection. 

Nasal Discharge

If you are blowing your nose a lot more often, it’s usually a sign of sinus pressure. The discharge is often cloudy, green, or yellow. It comes from your infected sinuses and drains into your nasal passages. Sort of gross. 

Sore Throat

Sometimes you’ll also feel an itch in your throat. It might even become sore. That’s because the discharge can bypass your nose and drain down the back of your throat. This is called postnasal drip. It could lead to coughing at night, making your throat raw. 

If your ingestion lasts for a few weeks or more, the mucus can further irritate your throat and inflame it as it drips. This can cause a very painful sore throat and may lead to a hoarse voice. If you’re having trouble sleeping or your throat hurts when you wake up, try sleeping upright. When your head is elevated, it can reduce the intensity and frequency of your coughing. 

Nasal Congestion

It’s not always just a runny nose. Sinus pressure can also make your nose feel stuffy. This is because your sinuses are inflamed, restricting how well you can breathe through your nose. The infection can cause further swelling. This stuffiness can cause you to lose your sense of smell or taste temporarily. You also might get a “stuffy” sounding voice. 


When you have long-lasting sinus pressure and swelling, you can develop headache symptoms. You can also develop earaches, dental pain, and jaw discomfort. Sinus headaches are usually the worst when you wake up. That’s because the fluids have been collecting all night while you were lying down. 

Environmental changes can also make the headache worse. Barometric pressure suddenly changing can increase sinus pressure side effects. That’s simply atmospheric pressure since humidity and pressure can cause migraines. 

Related: Does CBD Oil Cause Headaches? [Hint: It May Actually Helps Headaches!]

Where is Sinus Pressure Felt?

Sinuses are found in four main areas of the face. The frontal sinuses are in your forehead. The ethmoid sinuses are between your eyes, across your nose. The maxillary sinuses are in your cheeks, and the sphenoid sinuses are behind your eyes, along the back of your head. 

Because you have sinuses located all over your face, you can feel pain in various areas when you have sinus pressure or a sinus infection. The most common areas are your forehead, on the side of your nose, between your eyes, or in your upper jaws (even the teeth). 

Home Remedies for Sinus Pressure

Sinus pressure can be painful and uncomfortable. If it’s affecting your ability to work or do everyday activities, you should contact a doctor. They can provide medication or a treatment plan that will reduce symptoms or eliminate the sinus pressure altogether.

Meanwhile, there are a surprising amount of very effective home remedies you can try out without leaving the house. Here are some home remedies we recommend if you want to get some relief from sinus pressure. 


Sometimes the atmosphere can have an impact on the severity of your sinus pressure symptoms. Dry air can make your sinuses dry, leaving you with increased pressure, headaches, and throbbing. 

One potential solution is steam. This adds moisture to the air, which in turn adds moisture to your sinus passages. The mucus will be thinned out, allowing you to breathe a bit easier and experience less pressure from mucus buildup and thickening. 

The best way to experience this is to take a hot shower. Breathe in the steam. Take a rest near a humidifier. Consistently use a humidifier to have long-term relief. Try boosting the effects of the steam with eucalyptus oil while you shower or bathe. This contains an ingredient called cineole, which speeds up the healing process of acute sinusitis. It may reduce stuffiness and clear your sinuses even more. 


Sleep is powerful. That’s why it’s recommended you get eight hours of sleep a night. You’ll notice that you feel a lot more rejuvenated and refreshed when you get a good night’s sleep. When you get plenty of rest, your body produces more white blood cells that attack viruses and other bacteria, helping you heal faster. 


CBD is a non-intoxicating, natural phytocannabinoid found in the hemp plant. It’s often recommended for people experiencing physical discomfort thanks to how it interacts with the receptors in our body’s endocannabinoid system (ECS). You’ll notice a reduction in aches, soreness, and pressure. 

Taking CBD regularly (every eight hours) can help maintain your body’s well-being and balance. Try CBD in the morning and then again at night. CBD is known to make you feel comforted and soothed, allowing for a deeper sleep. You will get a lot more relief and rest, helping you heal faster. 

Saline Flush

Saline sprays are sold at most drug and convenience stores. It’s a common treatment for sinus pressure and congestion. This is thanks to the salt, which helps increase the moisture in your nose. 

You can even make your own saline flush! Simply mix together baking soda, distilled water, and iodine-free salt. This DIY combo will help reduce the pressure and congestion in your nose, giving you some much-needed relief. 


We’ve mentioned the benefits of sleep a few times, but it’s important to keep in mind that you might get mucus building in your nasal passage during your rest. This can increase your sinus pressure and disrupt your sleep. 

To ensure that you get the proper amount of sleep you need to heal and feel rejuvenated, make sure that your head is elevated. Prop your head up with some pillows, keeping your head above your heart. This will help prevent further sinus buildup and allow you to breathe a lot easier. 

woman holding big sneeze

Stay Hydrated

If you aren’t drinking enough water, you might be contributing to the dryness that’s causing your sinus pressure. Fluids will reduce the blockages, so try to increase the amount of water you’re drinking when you’re feeling sick. 

There are some other foods and drinks you can consider throughout the day as well. These include:

  • Broth
  • Ice cubes
  • Tea
  • Water-based vegetables


Yoga and meditation can actually improve your sinus infection symptoms and reduce physical discomfort. That’s because these activities are proven to relieve headaches, especially when you incorporate deep breathing exercises. 


Exercise is another great way to improve your sinus pressure. Physical activity increases blood circulation throughout your body, temporarily relieving congestion. You’ll notice it’s easier to breathe after you work out, and you will likely heal faster.

Final Thoughts – Home Remedies for Sinus Pressure

Sinus pressure isn’t fun. In fact, it’s downright unpleasant. You can develop a pounding headache from the built-up congestion in your sinuses, cough uncontrollably at night, and get an obnoxiously stuffy nose. 

Fortunately, there is a multitude of home remedies that can help you fight off these symptoms. These remedies include getting rest, taking CBD, doing yoga, and using a saline flush. A combination of these remedies will leave you feeling comforted, relieved, and whole a lot healthier!