Best Products for Pregnancy Congestion, According to an OB/GYN

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Suddenly snoring, blowing your nose like crazy or fighting the occasional nosebleed? You probably knew your surging pregnancy hormones would lead to nausea, breast tenderness and fatigue. But one pregnancy symptom you might not have expected is congestion — a very common complaint among moms-to-be.
Why you might experience congestion during pregnancy
Blame those pregnancy hormones (as usual) for congestion. “Progesterone, which is the dominant hormone in pregnancy, causes a general relaxation of blood vessels throughout the body, including the ones in the nose,” says Angelina Gangestad, M.D., division chief of obstetrics and gynecology at UH Rainbow Babies and Children’s Hospital in Cleveland, Ohio. The resulting dilation of blood vessels leads to nasal congestion. Couple that with boosted mucus production as your body builds an extra barrier against germs (aka your mucus plug), and you’re likely to experience a stuffy nose and possibly nosebleeds during your pregnancy, starting as early as 12 weeks.
And while you might not have heard about this symptom before getting pregnant, know that congestion is a fairly common phenomenon while you’re expecting. (For instance, one older study of over 2,000 pregnant women found that 65 percent reported nasal congestion at some point during their pregnancy.) Anyone can get it, but Dr. Gangestad says that people who already have allergies often tend to have more symptoms (such as nasal congestion) while they’re expecting.
How some products can help you find congestion relief
Thankfully, pregnancy nasal congestion typically goes away within two weeks of giving birth. But that doesn’t make it a picnic to deal with, especially since a lot of traditional over-the-counter medications you might reach for aren’t always safe during pregnancy. That’s why you must check in with your doctor first before taking any over-the-counter cold or allergy medications, Dr. Gangestad says, especially in the first trimester.
Thankfully, there are other products that can really help relieve your pregnancy congestion:
- Nasal sprays: Pre-made saline nasal sprays — which moisten the nostrils and reduce mucus to make breathing easier — are generally considered safe during pregnancy, says Dr. Gangestad, but check in with your doc first. So are some medicated nasal sprays, although, again, you should check with your practitioner before using them to be safe. (These work by using steroids or other ingredients to shrink inflamed tissue and blood vessels in the nose.)
- Sinus rinses: Neti Pots and other sinus rinse products — where you mix water with saline solution then shoot it up your nose with a bottle or pot — reduce congestion by clearing out your sinuses of built-up gunk. (They can also help with nosebleed aftercare.) They’re a bit messy to use but can be very effective. Just remember to only use distilled or sterilized water, not regular tap water, and to clean your pot between each use.
- Humidifiers: These devices put moisture in the air, which can help decrease congestion, says Dr. Gangestad. Just be sure to clean them adequately in between uses to reduce the risk of bacteria buildup.
- Nasal strips: If you get super stuffed up at night, you might want to try nasal strips. Some research has shown that they help reduce congestion and improve sleep quality in those who have nasal congestion.
In addition, Dr. Gangestad says that staying hydrated and regular exercise seems to help alleviate pregnancy congestion. (Good to know!) Elevating your head will help with nighttime symptoms, too.
How we chose the best products for pregnancy congestion
We combined the above-mentioned expert guidance, What to Expect community recommendations and online reviews to come up with this list of the best products for nasal congestion during pregnancy. Keep reading for the must-haves to help you breathe easier until delivery.
Why Trust Us?
What to Expect is the world’s most trusted pregnancy and parenting brand for a reason. Our product recommendations are based on expert parent insight, advice from medical professionals and feedback from the millions of parents and parents-to-be in our community. Our editors adhere to the highest research and reporting standards and our team of vetted OB/GYNs, pediatricians and other health professionals ensure our recommended products are safe and effective for you and your baby.
Best Saline Nasal Spray
Arm & Hammer Simply Saline Nasal Mist

- Easy to use
- not medicated
- effective
- Sometimes the misting mechanism doesn’t work as expected
What to Expect community parents swear by this saline nasal spray. The pressurized canister gently shoots a mist of purified water, salt and baking soda into your nose to help you clear up stubborn congestion and hydrate your nose. Unlike medicated nasal sprays, this one can be used as often as desired and is safe in any trimester. Happy customers — of which there are nearly 10,000 on Amazon — say it’s easier to use than some other nasal sprays and doesn’t feel uncomfortable going in your nose.
Size: 1.6 ounces
Best Sinus Rinse
SinuCleanse Soft Tip Neti Pot

- Comes with pre-mixed saline packets
- super effective
- Messy to use
- can feel uncomfortable
If you’re willing to get a little messy for the sake of clear nostrils, then this highly rated Neti Pot kit is for you. The soft tip on the teapot-shaped nozzle makes the experience of shooting saline water up your nose more comfortable, especially on skin that is dry and sore from constant nose-blowing. The kit also comes with 30 pre-portioned saline packets to make mixing up your solution way easier. Just follow the directions carefully to ensure that the water doesn’t get stuck in your sinuses, and expect some discomfort as you get used to the sensation of water in your nose. (And only use distilled water!)
Size: Pot holds 8 ounces of water
Best Humidifier
Crane Drop Ultrasonic Cool Mist Humidifier

- Easy to use
- suitable for large rooms
- auto shut-off
- Requires lots of cleaning
This humidifier is beloved by What to Expect community members, and for many good reasons. It’s very quiet, so it won’t disturb your sleep, and holds a gallon of water. The machine also shuts off automatically when the water runs out (up to 24 hours after turning on). You can also control how much or how little mist comes out of the machine as well as the direction of the spray. It also has a generous coverage area of up to 500 square feet, ideal for rooms large and small. Some parents don’t like how often it needs to be refilled and cleaned, but the detachable tank fits under most sink faucets to make that task a bit easier. Plus, it'll be great to have on hand for your little one's nursery once she arrives, so it's a worthy investment.
Range: 500 square feet
Best Nasal Strips
Breathe Right Extra Drug-Free Nasal Strips

- Non-medicated
- easy to use
- great for sleeping
- Doesn’t work for everyone
Breathe Right’s nasal strips are extra-fortified to help lift and open nasal passages for easier breathing. Simply apply the strip to the bridge of your nose — the bands in the product help widen and lift the nostrils without meds. While many people use it to reduce snoring, it can also be helpful for soothing congestion while you’re asleep.
Size: Available in 8-, 10-, 26-, 44- and 72-count packages
Best Water Bottle for Staying Hydrated
Yeti Rambler 18 Ounce Bottle with Chug Cap

- Keeps drinks cold
- dishwasher safe
- larger sizes available
- Straw lid sold separately
- pricier than other water bottles
Countless What to Expect community members swear by Yeti water bottles to help them stay hydrated, which is good not only for overall health but for reducing nasal congestion. This stainless steel bottle is 18 ounces, making it easily portable while still holding a hefty amount of water. It’s also double-wall insulated to keep drinks cold for hours and can be cleaned right in the dishwasher. If you’re a person who prefers straws, you can purchase a separate straw cap that can be used in place of what’s included.
Capacity: Holds 18 ounces of water
Dimensions: 10.13 x 3 inches
Weight: 18.9 ounces (empty)
- American College of Allergies, Asthma, & Immunology, Nasal Symptoms.
- American College of Allergies, Asthma, & Immunology, Pregnancy and Allergy, April 2018.
- American College of Obstetricians and Gynecologists, What Medicine Can I Take for Allergies When I’m Pregnant? February 2021.
- Cleveland Clinic, Mucus Plug, July 2021.
- Cleveland Clinic, Nasal Sprays Work Best When You Use Them Correctly—Here’s How, November 2020.
- Cochrane Library, Non-Surgical Interventions for Nasal Congestion During Pregnancy, May 2015.
- Angelina Gangestad, M.D., Division Chief, Obstetrics and Gynecology, UH Rainbow Babies and Children’s Hospital, Cleveland, Ohio.
- Mayo Clinic, Neti Pot: Can It Clear Your Nose? February 2022.
- National Institutes of Health, National Library of Medicine, Medline Plus, Pseudoephedrine, February 2018.
- National Institutes of Health, National Library of Medicine, Use of Decongestants During Pregnancy and the Risk of Birth Defects, July 2013.
- National Library of Medicine, Medline Plus, Oxymetazoline Nasal Spray, September 2016.
- Springer Nature, Allergy, Asthma & Clinical Immunology, Effects of Nasal Dilator Strips on Subjective MEasures of Sleep in Subjects with Chronic Nocturnal Nasal Congestion: a Randomized, Placebo-Controlled Trial, August 2018.
- University of Rochester Medical Center, Take Care With Nasal Sprays.
- Wiley Online Library, The Laryngoscope, Nasal Stuffiness During Pregnancy, October 2009.
- Jennifer Wu, M.D., F.A.C.O.G., OB/GYN and Member of the What to Expect Medical Review Board, Women's Health of Manhattan, New York, New York.