It’s a cold winter night, and your little one is snuggled up in their crib, but instead of the peaceful sound of soft baby breaths, you hear sniffles, snorts, and maybe even a little whimper.
Baby congestion has taken over, and your heart aches knowing how uncomfortable they must feel. Babies rely so much on their tiny noses for breathing, and when those nasal passages are blocked, sleep can feel impossible—for them and for you.
Dealing with baby congestion isn’t fun, but there are practical, science-backed ways to make them more comfortable. With a few small adjustments, you can help clear up their congestion and get everyone a little closer to a peaceful night’s sleep.
What causes congestion in babies?
Baby congestion is is especially common during the winter months and can stem from several factors. Seasonal colds and viral infections are the main culprits, as babies’ developing immune systems leave them more vulnerable to illnesses.
Dry indoor air, often a byproduct of heating systems, can irritate nasal passages and lead to mucus buildup. Environmental irritants such as dust, pet dander, or even scented products like candles or air fresheners can also play a role.
Why baby’s congestion affects their sleep
Babies, especially in their first two months, are obligate nose breathers—meaning they primarily breathe through their noses instead of their mouths. This adaptation enables them to feed while breathing, but it also makes them particularly vulnerable to nasal congestion. When a baby’s nasal passages are blocked, airflow becomes restricted, leading to discomfort and disrupting their sleep patterns.
Congestion can significantly increase airway resistance, with up to 50% of a baby’s total airway resistance concentrated in their nasal passages. This resistance worsens when they’re lying down, making it even harder to breathe during sleep. Additionally, the smaller and more delicate structure of a baby’s nasal passages means that even mild congestion can severely impact airflow.
Addressing congestion promptly is crucial to help your little one sleep better and avoid secondary issues, like disrupted feeding or increased fussiness.
Tips to help your baby’s congestion
1. Creating a comfortable sleeping environment
Using a humidifier is one of the easiest ways to help your baby sleep more comfortably when they’re congested. Keeping the humidity level between 30–50% can prevent nasal passages from drying out and becoming irritated, which is especially crucial during winter when indoor heating reduces moisture in the air.
When choosing a humidifier, opt for a cool-mist model, as it’s safer for babies. Warm-mist humidifiers can pose burn risks if tipped over or touched. Be sure to clean the humidifier daily to prevent mold and bacteria buildup, which could worsen respiratory issues. Use distilled or demineralized water to minimize mineral deposits.
Related: 3 best humidifiers to help baby (and you!) breathe easier
The temperature in your baby’s room can also play a big role in their comfort. Experts recommend maintaining a range of 68–72°F to keep your baby cozy without overheating, which can worsen congestion.
Avoid turning up the heat too high, as excessively warm air can dry out nasal passages and undo the benefits of using a humidifier. Dress your baby in breathable, layered sleepwear, allowing you to adjust as needed. The goal is to create a warm but not stuffy environment that supports restful sleep, even with sniffles.
2. Clearing Your Baby’s Nasal Passages
- Saline Drops and Nasal Aspirators
When your baby’s tiny nose is clogged, saline drops or sprays are your best friends. They loosen mucus, making it easier to remove. To use, tilt your baby’s head slightly back and gently administer 1-2 drops of saline into each nostril. Allow a minute for the solution to work before moving to the next step.
Afterward, use a bulb syringe or nasal aspirator to gently suction out the mucus:
- Squeeze the bulb syringe to expel the air.
- Place the tip just inside the baby’s nostril (avoid inserting it too deeply).
- Slowly release the bulb to create suction and draw out the mucus.
If using a nasal aspirator, follow the manufacturer’s instructions—many parents prefer models with soft silicone tips for added comfort. Always clean these tools thoroughly after each use to prevent bacteria buildup.
- Warm Bath or Steam Therapy
A warm bath can do wonders for a congested baby, not only by relaxing them before bedtime but also by helping to loosen mucus through the steam. For a quick alternative, sit with your baby in a steamy bathroom. Run hot water in the shower with the door closed until the room fills with steam. Sit with your baby in the steamy room for 10–15 minutes before bedtime. This can help open up their nasal passages, making it easier for them to breathe and sleep.
3. Clearing Your Baby’s Nasal Passages
- Using Over-the-Counter Remedies (with Caution)
When considering over-the-counter (OTC) options for easing your baby’s congestion, it’s important to consult your pediatrician first and choose products specifically designed for infants, using them sparingly.
Chest rubs designed for babies can offer mild congestion relief through soothing scents like eucalyptus or lavender. However, it’s essential to select menthol-free products, as menthol can be too harsh for an infant’s sensitive respiratory system. Apply the rub sparingly to your baby’s chest, back, or the soles of their feet (a popular home remedy). Avoid applying it to their face or nostrils.
- Avoiding Medications for Babies Under Two
Decongestants and cough syrups are not recommended for children under the age of two. Research shows that these medications can pose significant risks, including drowsiness, agitation, and even more severe side effects like slowed breathing or allergic reactions. Moreover, they are not proven to be effective for young children, making the risks outweigh any potential benefits.
Stick to safe, natural remedies such as saline drops and nasal aspirators to manage congestion without unnecessary risks. These methods are gentle, effective, and non-invasive, ensuring your baby gets relief while staying safe.
Self-care for parents
Managing Your Own Stress
Caring for a congested baby can be physically and emotionally draining, so it’s essential to prioritize your own well-being. Share caregiving duties with your partner or a trusted family member so you can take breaks and get some rest. Even a short nap, a quick walk, or a few minutes of quiet time can recharge your energy and help you stay patient.
Staying Patient
Remember, most baby congestion is temporary and a normal part of their immune system maturing. While sleepless nights can feel overwhelming, they’re a sign that your baby’s body is learning to fight off illnesses. Keep reminding yourself: this phase will pass, and healthier, more restful days are ahead.
Your baby will benefit most from a calm, well-rested parent, so make self-care a priority where you can. You’re doing a great job, even on the hardest days!
Related: How a pediatric ER doc stocks her medicine cabinet for cold + flu season 😷
When to see a doctor
While most cases of baby congestion can be managed at home, certain symptoms signal the need to contact your pediatrician. Seek medical advice if your baby’s congestion is accompanied by:
- Fever
- Difficulty breathing
- Persistent coughing
- Trouble feeding or signs of dehydration
- Unusual lethargy or a significant change in activity level
- Congestion lasting longer than 10–14 days
These symptoms could indicate a more serious condition, such as RSV (respiratory syncytial virus), pneumonia, or another infection. Trust your instincts—if something feels off, don’t hesitate to reach out to your pediatrician for guidance and peace of mind.
The bottom line
Congestion is tough on both you and your baby, but with a little care and the right strategies, you can help them breathe easier and sleep better. Stay patient, keep their environment comfortable, and lean on these tips to get through those winter sniffles—better nights are just around the corner!
Sources:
- Congestion in babies. National Library of Medicine. 2014“Nasal congestion in infants and children: a literature review on efficacy and safety of non-pharmacological treatments”
- Babies with Nasal Obstruction. AAP. 2000. “Breathe easier: Management of neonatal nasal obstruction can range from suctioning to surgery”
- Treatment of Babies with Nasal Obstruction. AAP. 2000. “Diagnosis and Management of the Newborn and Young Infant Who Have Nasal Obstruction”
- Helping baby with stuffy nose sleep. American Academy of Pediatrics. 2024. “My baby has a stuffy nose. How can I help them sleep safely?”
- Treating congestion. Mayo Clinic. 2023. “Humidifiers: Ease skin, breathing symptoms”
- Safe room temperature for babies. Pediatric Specialists Medical Group. 2016. “SIDS-New Guidelines from the AAP.”
- Menthol and babies. Open Journal of Molecular and Integrative Physiology. 2013. “Analysis of pathomechanisms involved in side effects of menthol treatment in respiratory diseases”
