Tooth pain can be excruciating, and when it stems from sinus pressure, it can be particularly perplexing. Understanding the connection between sinus pressure and tooth pain, along with effective remedies, can provide much-needed relief. This comprehensive guide delves into the causes, symptoms, and treatments for tooth pain resulting from sinus pressure, ensuring you have the knowledge to alleviate your discomfort.

Understanding the Connection Between Sinus Pressure and Tooth Pain

1. Anatomy of the Sinuses and Teeth

The sinuses are air-filled spaces located in the forehead, cheeks, and behind the nose. These spaces help to lighten the weight of the skull, enhance voice resonance, and humidify and filter the air we breathe. The maxillary sinuses, in particular, are situated close to the upper teeth roots. When these sinuses become inflamed or infected, the pressure can be transmitted to the nearby teeth, causing pain.

2. Causes of Sinus Pressure

Sinusitis: Sinusitis, or inflammation of the sinuses, is a common cause of sinus pressure. It can be acute (short-term) or chronic (long-term).
Allergies: Allergic reactions can cause the sinuses to become congested and inflamed, leading to increased pressure.
Infections: Bacterial, viral, or fungal infections can lead to sinus congestion and pressure.
Nasal Polyps: Growths in the nasal passages can block sinuses and lead to increased pressure.

3. How Sinus Pressure Leads to Tooth Pain

The proximity of the maxillary sinuses to the upper teeth means that any increase in pressure within these sinuses can impact the roots of the teeth. This can result in a sensation of tooth pain, which may be mistaken for dental problems.

Symptoms of Tooth Pain from Sinus Pressure

Recognizing the symptoms can help distinguish between tooth pain caused by dental issues and that caused by sinus pressure:

Pain in Upper Teeth: The pain is often localized to the upper teeth, particularly the molars.
Pressure Sensation: A feeling of pressure in the cheeks, forehead, or around the eyes accompanies the tooth pain.
Nasal Congestion: Sinus pressure often comes with nasal congestion, a stuffy or runny nose, and postnasal drip.
Headache: Sinus headaches, characterized by pain in the forehead and around the eyes, often occur alongside tooth pain.
Tenderness: The areas around the cheeks and eyes may feel tender to the touch.

Effective Ways to Relieve Tooth Pain from Sinus Pressure

1. Over-the-Counter Medications

Decongestants: Decongestants like pseudoephedrine can reduce nasal and sinus congestion, alleviating pressure on the teeth. These medications work by shrinking swollen nasal tissues and reducing mucus production, which can help relieve the pressure and consequently the tooth pain.
Antihistamines: If allergies are the cause, antihistamines can help reduce symptoms by blocking histamine, which causes inflammation and congestion. Antihistamines can be particularly effective during allergy seasons or when exposed to known allergens.
Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help reduce pain and inflammation. These medications can provide relief from both sinus pressure and tooth pain, making them a versatile option.

2. Home Remedies

Steam Inhalation: Inhaling steam can help open up the nasal passages, reducing sinus congestion and pressure. Adding eucalyptus oil to the steam can enhance the effect. To do this, boil water and pour it into a bowl, then lean over the bowl with a towel over your head to trap the steam.
Saline Nasal Rinse: Using a saline solution to rinse the nasal passages can help clear mucus and reduce congestion. A neti pot or saline spray can be used to gently flush out the sinuses, providing relief from pressure and tooth pain.
Hydration: Drinking plenty of fluids helps thin mucus, making it easier to drain and relieving pressure. Water, herbal teas, and clear broths are excellent choices for staying hydrated.
Warm Compress: Applying a warm compress to the face can soothe sinus pain and reduce pressure. Use a warm, damp cloth and place it over the affected area for 10-15 minutes several times a day.
Elevation: Keeping your head elevated while sleeping can help sinus drainage and reduce pressure. Using extra pillows to prop up your head can prevent mucus from pooling in the sinuses overnight.

3. Natural Remedies

Essential Oils: Essential oils such as peppermint, eucalyptus, and tea tree oil can be used in a diffuser or applied (diluted) to the skin to reduce sinus congestion. These oils have natural anti-inflammatory and decongestant properties.
Herbal Teas: Drinking herbal teas with ingredients like ginger, chamomile, and peppermint can help reduce inflammation and promote sinus drainage. These teas can also provide a soothing effect on the throat and respiratory system.
Spicy Foods: Consuming spicy foods can help open nasal passages and reduce congestion. Ingredients like chili peppers, horseradish, and garlic can stimulate mucus flow and ease sinus pressure.

When to See a Doctor

While home remedies and over-the-counter treatments can be effective, there are times when professional medical advice is necessary:

Persistent Symptoms: If symptoms persist for more than a week without improvement, it’s essential to see a doctor. Chronic sinusitis or other underlying conditions may require prescription medications or further evaluation.
Severe Pain: Severe or worsening pain may indicate a more serious condition. Intense tooth pain, swelling, or redness could signal a dental infection that needs prompt attention.
Fever: A high fever along with sinus pressure and tooth pain could indicate an infection that requires medical treatment. Fever is a sign that the body is fighting an infection, which might need antibiotics.
Dental Issues: If the pain is localized to one tooth and accompanied by swelling or sensitivity, it may be a dental issue rather than sinus pressure. A dental examination can rule out problems such as cavities, abscesses, or gum disease.

Preventing Sinus Pressure and Related Tooth Pain

1. Manage Allergies

Allergy Medications: Regular use of antihistamines or other allergy medications can prevent sinus congestion. Consult with a doctor to find the most effective medication for your specific allergies.
Avoid Triggers: Identifying and avoiding allergy triggers can reduce the frequency of sinus pressure. Common triggers include pollen, dust mites, pet dander, and mold.

2. Maintain Good Sinus Health

Humidifiers: Using a humidifier can keep nasal passages moist, reducing the risk of sinus congestion. This is especially helpful in dry climates or during winter months.
Nasal Hygiene: Regular use of saline sprays can keep the nasal passages clear. This can help prevent mucus buildup and reduce the chances of sinus infections.
Avoid Irritants: Reducing exposure to smoke, pollution, and other irritants can help maintain sinus health. Avoiding cigarette smoke and wearing masks in polluted environments can protect your sinuses.

3. Dental Hygiene

Regular Dental Check-ups: Routine dental visits can help identify and address any dental issues before they become problematic. Regular cleanings and exams can catch problems early.
Good Oral Hygiene: Brushing and flossing regularly can prevent dental problems that might be confused with sinus-related tooth pain. Using fluoride toothpaste and mouthwash can further protect your teeth.

Understanding the Role of the Dentist and Doctor

1. Dental Evaluation

When experiencing tooth pain from sinus pressure, it’s crucial to consult with both a dentist and a doctor to rule out other causes:

Dental X-rays: A dentist can perform X-rays to determine if the pain is due to a dental issue such as cavities or an abscess. X-rays provide a detailed view of the teeth and surrounding structures.
Dental Exam: A thorough dental exam can help identify any problems that might be contributing to the pain. The dentist will check for signs of infection, decay, and gum disease.

2. Medical Evaluation

A doctor can help diagnose and treat the underlying sinus issue:

Sinus Imaging: Imaging tests such as CT scans can provide a detailed view of the sinuses, helping to identify any blockages or infections. These images can show the extent of inflammation and any anatomical issues.
Allergy Testing: If allergies are suspected, allergy testing can help identify specific triggers. Skin prick tests or blood tests can determine what allergens are causing your symptoms.

Advanced Treatments for Chronic Sinus Issues

For those suffering from chronic sinus problems that lead to tooth pain, more advanced treatments may be necessary:

1. Balloon Sinuplasty

Balloon sinuplasty is a minimally invasive procedure that can help open blocked sinuses. During the procedure, a small balloon is inserted into the sinus passage and inflated to widen the passageway, allowing for better drainage and reduced pressure. This outpatient procedure has a quick recovery time and can provide long-term relief.

2. Functional Endoscopic Sinus Surgery (FESS)

FESS is a surgical procedure that involves the removal of blockages in the sinuses using an endoscope. This procedure can help improve sinus drainage and reduce chronic sinus pressure. It is typically recommended for patients who do not respond to medical treatments.

3. Allergy Immunotherapy

For those with severe allergies, immunotherapy (allergy shots) can help desensitize the immune system to specific allergens, reducing the frequency and severity of allergic reactions. This long-term treatment involves regular injections over several years.

Holistic Approaches to Managing Sinus Pressure

For those interested in holistic approaches, several methods can complement traditional treatments:

1. Acupuncture

Acupuncture, a traditional Chinese medicine practice, involves the insertion of thin needles into specific points on the body. It is believed to help balance the body’s energy and reduce symptoms such as sinus pressure and tooth pain. Some studies suggest that acupuncture can help reduce inflammation and improve sinus drainage.

2. Chiropractic Care

Chiropractic adjustments can help improve overall body alignment, which may reduce sinus pressure and associated tooth pain. Chiropractors use manual manipulation to relieve tension and improve function in the neck and spine, which can have a positive effect on sinus health.

3. Yoga and Meditation

Practices such as yoga and meditation can help reduce stress and improve overall well-being, potentially reducing the frequency of sinus issues. Certain yoga poses can promote sinus drainage, while meditation can help manage stress-related symptoms.

Dietary and Lifestyle Changes to Prevent Sinus Pressure

1. Anti-Inflammatory Diet

Eating an anti-inflammatory diet can help reduce sinus inflammation and pressure. Incorporate foods rich in omega-3 fatty acids, such as fish, flaxseeds, and walnuts, as well as plenty of fruits and vegetables. Avoid processed foods, sugars, and trans fats, which can contribute to inflammation.

2. Hydration

Staying well-hydrated is crucial for maintaining healthy sinuses. Drink at least eight glasses of water a day, and increase fluid intake if you are experiencing sinus congestion. Avoid excessive caffeine and alcohol, as they can lead to dehydration.

3. Exercise

Regular physical activity can boost your immune system and improve circulation, helping to prevent sinus infections. Aim for at least 30 minutes of moderate exercise most days of the week. Activities such as walking, swimming, and yoga can be particularly beneficial.

Herbal Supplements for Sinus Health

1. Echinacea

Echinacea is known for its immune-boosting properties and can help reduce the severity and duration of colds and sinus infections. Taking echinacea supplements during the onset of symptoms can provide relief.

2. Goldenseal

Goldenseal has natural antibacterial and anti-inflammatory properties, making it useful for treating sinus infections. It can be taken as a supplement or used as a nasal rinse.

3. Butterbur

Butterbur is an herbal supplement that can help reduce sinus pressure and headaches. It is particularly effective for those with allergies, as it can reduce histamine production.

Conclusion

Tooth pain from sinus pressure can be a frustrating and debilitating condition. Understanding the connection between the sinuses and the teeth, recognizing the symptoms, and knowing how to relieve tooth pain from sinus pressure are crucial steps in managing this condition. By combining medical treatments, home remedies, and preventative measures, you can effectively alleviate your discomfort and improve your quality of life.

Always remember to consult with healthcare professionals if symptoms persist or worsen. With the right approach, relief is within reach, allowing you to enjoy a pain-free and healthy life.

By taking a proactive approach to sinus health and understanding how to relieve tooth pain from sinus pressure, you can minimize the impact of sinus issues on your daily life. Whether through lifestyle changes, natural remedies, or medical treatments, there are numerous ways to manage and prevent the discomfort caused by sinus pressure. This comprehensive guide provides the tools and knowledge needed to navigate this common yet often misunderstood condition.

How Do You Relieve Sinus Pressure in Your Teeth?

Sinus pressure in the teeth is often caused by inflammation or infection of the sinuses, which are located close to the upper jaw. This condition, known as sinusitis, can create pressure and pain in the upper teeth. Here are some effective methods to relieve sinus pressure in your teeth:

Nasal Irrigation: Using a saline solution to flush out your nasal passages can help reduce sinus congestion and pressure. Devices like neti pots or saline nasal sprays are commonly used for this purpose. They help clear out mucus and allergens, reducing pressure on the sinuses and relieving tooth pain.
Steam Inhalation: Inhaling steam can help open up nasal passages and reduce sinus congestion. You can do this by leaning over a bowl of hot water with a towel over your head to trap the steam, or by taking a hot shower. Adding essential oils like eucalyptus or menthol can enhance the effect.
Hydration: Drinking plenty of fluids helps thin mucus, making it easier to drain from the sinuses and relieving pressure. Water, herbal teas, and broths are good options.
Warm Compress: Applying a warm compress to your face can help soothe sinus pain and reduce pressure. Place a warm, damp cloth over your nose and cheeks for about 10-15 minutes several times a day.
Over-the-Counter Decongestants: Decongestants like pseudoephedrine (Sudafed) can help reduce sinus congestion and relieve pressure. Be sure to follow the dosage instructions and consult with a healthcare provider if you have any underlying health conditions.
Nasal Steroid Sprays: These sprays can help reduce inflammation in the nasal passages and sinuses, providing relief from pressure and pain. Fluticasone (Flonase) and mometasone (Nasonex) are examples of nasal steroid sprays.
Elevate Your Head: Keeping your head elevated, especially while sleeping, can help reduce sinus pressure. Use an extra pillow to prop yourself up slightly.
Avoid Allergens: If allergies are contributing to your sinusitis, try to avoid known allergens and consider using antihistamines to reduce allergic reactions.
Consult a Doctor: If your symptoms persist or worsen, consult a healthcare professional. They may prescribe antibiotics if a bacterial infection is present or recommend other treatments.

What Is the Best Painkiller for Sinus Toothache?

The best painkiller for sinus toothache typically depends on the severity of the pain and any individual health considerations. Here are some commonly recommended options:

Ibuprofen (Advil, Motrin): Ibuprofen is an effective pain reliever and anti-inflammatory medication. It can reduce inflammation in the sinuses and relieve associated tooth pain. It is often recommended for sinus-related discomfort because of its dual action on pain and inflammation.
Acetaminophen (Tylenol): Acetaminophen is a pain reliever that can be used if you cannot take NSAIDs like ibuprofen. It is effective in reducing pain but does not have anti-inflammatory properties.
Naproxen (Aleve): Naproxen is another NSAID that can help reduce inflammation and pain. It works similarly to ibuprofen and is often used for more prolonged relief due to its longer duration of action.
Aspirin: Aspirin is another option that can help reduce pain and inflammation. However, it is not recommended for children and should be used with caution in adults who have certain medical conditions or are taking specific medications.
Prescription Medications: In cases of severe pain, a doctor may prescribe stronger pain medications, such as corticosteroids to reduce inflammation or prescription-strength NSAIDs.

How Long Does Sinus Pain in Teeth Last?

The duration of sinus pain in teeth can vary depending on the underlying cause and the treatment received. Here are some general timelines:

Acute Sinusitis: If the sinus pain in your teeth is due to acute sinusitis, it typically lasts for less than four weeks. With proper treatment, such as decongestants, nasal irrigation, and pain relievers, symptoms usually improve within a week to ten days.
Subacute Sinusitis: This type of sinusitis can last for four to twelve weeks. It may require more extended treatment, including antibiotics if a bacterial infection is present.
Chronic Sinusitis: Chronic sinusitis can cause symptoms that last for more than twelve weeks, often persisting for several months. Treatment may include long-term use of nasal corticosteroids, saline irrigation, and possibly surgery to improve sinus drainage.
Recurrent Sinusitis: This condition involves multiple episodes of acute sinusitis within a year. Each episode can last for the typical duration of acute sinusitis, with symptom-free periods in between.

How to Immediately Relieve Sinus Pressure?

Immediate relief from sinus pressure can be achieved through a combination of home remedies and over-the-counter treatments. Here are some effective methods:

Nasal Irrigation: Using a saline nasal spray or a neti pot to rinse your nasal passages can provide quick relief by clearing out mucus and reducing congestion.
Steam Inhalation: Inhaling steam helps open up the nasal passages and reduce sinus pressure. You can do this by taking a hot shower or leaning over a bowl of hot water with a towel over your head. Adding a few drops of eucalyptus or menthol oil can enhance the effect.
Decongestants: Over-the-counter decongestants like pseudoephedrine (Sudafed) can quickly reduce sinus congestion and pressure. Always follow the dosage instructions and consult with a healthcare provider if you have any underlying health conditions.
Warm Compress: Applying a warm compress to your face, particularly over the sinuses, can help reduce pain and pressure. Do this for about 10-15 minutes several times a day.
Hydration: Drinking plenty of fluids can help thin mucus, making it easier to drain from the sinuses. Water, herbal teas, and broths are good options.
Elevate Your Head: Keeping your head elevated, especially while sleeping, can help reduce sinus pressure. Use an extra pillow to prop yourself up slightly.
Pain Relievers: Over-the-counter pain relievers like ibuprofen, acetaminophen, or naproxen can help reduce pain and inflammation, providing quick relief from sinus pressure.
Essential Oils: Inhaling the vapors of essential oils like peppermint or eucalyptus can provide immediate relief from sinus pressure. You can add a few drops to hot water and inhale the steam or use a diffuser.

How Can I Sleep with a Sinus Toothache?

Sleeping with a sinus toothache can be challenging, but these strategies can help you manage the pain and get some rest:

Elevate Your Head: Sleeping with your head elevated can help reduce sinus pressure and alleviate toothache pain. Use an extra pillow or a wedge pillow to keep your head slightly elevated.
Use a Humidifier: Running a humidifier in your bedroom can keep the air moist, which helps to reduce nasal congestion and sinus pressure, making it easier to breathe and sleep.
Nasal Decongestants: Use a nasal decongestant spray or oral decongestants before bed to reduce nasal congestion and sinus pressure. This can help alleviate toothache pain and improve sleep quality.
Pain Relievers: Take over-the-counter pain relievers like ibuprofen or acetaminophen before bed to manage pain and inflammation. Follow the recommended dosage instructions.
Warm Compress: Apply a warm compress to your face, focusing on the sinus areas and the affected tooth, for about 10-15 minutes before bed. This can help reduce pain and pressure.
Hydration: Drink plenty of water throughout the day to keep your nasal passages hydrated and thin mucus, making it easier to drain and reducing pressure on your teeth.
Avoid Caffeine and Heavy Meals: Avoid consuming caffeine and heavy meals close to bedtime, as they can interfere with sleep and exacerbate sinus symptoms.
Saline Nasal Spray: Use a saline nasal spray before bed to keep your nasal passages moist and clear, reducing sinus pressure and toothache pain.
Essential Oils: Consider using essential oils like eucalyptus or peppermint in a diffuser to promote relaxation and reduce congestion.

Can Sinus Pain in Teeth Be Unbearable?

Yes, sinus pain in teeth can be unbearable, particularly if the sinusitis is severe or chronic. Here’s why sinus pain in teeth can reach such an intense level:

Proximity to Sinuses: The upper teeth are located very close to the maxillary sinuses. When these sinuses become inflamed or infected, the pressure can directly impact the roots of the upper teeth, causing significant pain.
Nerve Sensitivity: The nerves in the teeth are highly sensitive. Sinus pressure can stimulate these nerves, leading to sharp, intense pain that can be difficult to manage.
Infection and Inflammation: If the sinusitis is caused by a bacterial infection, the resulting inflammation and buildup of mucus can create substantial pressure and pain. This pain can be especially severe if the infection is not promptly treated.
Referred Pain: Sinus pain can sometimes be referred, meaning it is felt in areas other than where the inflammation is occurring. This can make the pain seem more widespread and intense, affecting multiple teeth and even the jaw.
Persistent Symptoms: Chronic sinusitis can lead to ongoing pain and pressure that may not respond well to over-the-counter medications, making it feel unbearable over time.
Lack of Relief: When typical pain relief methods are ineffective, the persistent and intense nature of the pain can become overwhelming.

If you experience unbearable sinus pain in your teeth, it is essential to seek medical attention. A healthcare professional can diagnose the underlying cause and provide appropriate treatment, which may include antibiotics, nasal corticosteroids, or even surgical interventions in severe cases. Proper treatment can help alleviate the pain and prevent further complications.

Which Teeth Are Connected to the Sinuses?

The upper teeth, particularly the molars and premolars, are connected to the maxillary sinuses. Here’s a detailed look at this connection:

Maxillary Sinuses: These are the largest of the paranasal sinuses and are located in the cheekbones, near the nose. The roots of the upper molars and premolars are situated very close to, and sometimes even extend into, the maxillary sinuses.
Anatomical Proximity: Because of this close proximity, any inflammation or infection in the maxillary sinuses can exert pressure on the roots of these teeth. This can lead to tooth pain that is actually caused by sinus issues, rather than dental problems.
Nerve Connections: The nerves that supply the upper teeth are also close to the maxillary sinuses. Sinus pressure can affect these nerves, causing pain that feels like it’s coming from the teeth.
Referred Pain: Pain from sinusitis can be referred to the teeth because the body’s pain signals can sometimes be imprecise. This means that an issue in the sinuses can cause pain that seems to originate from the teeth.

Why Is Sinus Tooth Pain Worse at Night?

Sinus tooth pain often feels worse at night due to several factors:

Increased Blood Flow: When you lie down, blood flow to the head increases, which can heighten the sensation of pain and pressure in the sinuses and teeth.
Gravity: During the day, gravity helps drain mucus from the sinuses. At night, lying down can cause mucus to build up, increasing sinus pressure and pain.
Lack of Distractions: At night, there are fewer distractions to take your mind off the pain. This can make you more aware of the discomfort in your sinuses and teeth.
Dry Air: The air in your home may be drier at night, especially if you use heating or air conditioning. Dry air can irritate the sinuses and exacerbate pain.
Post-Nasal Drip: Lying down can cause post-nasal drip, where mucus flows from the sinuses to the throat. This can increase irritation and pressure, leading to more intense pain.
Hormonal Fluctuations: Certain hormones that help modulate pain and inflammation decrease during the night, potentially making pain feel more severe.

Which Teeth Hurt with Sinusitis?

With sinusitis, the teeth most commonly affected are:

Upper Molars: These are the teeth closest to the maxillary sinuses. Sinus pressure or infection can cause pain in these teeth, often mistaken for dental problems.
Upper Premolars: These teeth can also be affected due to their proximity to the sinuses.
Canines and Incisors: While less common, the upper canines and incisors can also be impacted by sinusitis, especially if the inflammation is severe.

How to Tell the Difference Between Toothache and Sinus Pain?

Differentiating between toothache and sinus pain can be challenging, but there are some key distinctions:

Location of Pain:
- Toothache: Typically localized to one specific tooth.
- Sinus Pain: Often felt in multiple upper teeth, usually on both sides of the face.
Pain Type:
- Toothache: Sharp, throbbing, or constant pain that may worsen when chewing or biting.
- Sinus Pain: A dull, aching pressure in the upper teeth and sinuses, often accompanied by facial pressure.
Other Symptoms:
- Toothache: May include swelling around the affected tooth, sensitivity to hot or cold, and visible signs of dental issues (e.g., cavities, cracks).
- Sinus Pain: Often includes nasal congestion, runny nose, headache, and pressure around the eyes and forehead.
Response to Position:
- Toothache: Pain remains constant regardless of position.
- Sinus Pain: Pain may worsen when lying down or bending over due to increased sinus pressure.
Pain Trigger:
- Toothache: Pain may intensify with specific triggers like chewing, biting, or exposure to temperature changes.
- Sinus Pain: Pain may be more related to overall sinus pressure and may coincide with sinus infection symptoms.
Pain Relief:
- Toothache: May respond to dental treatments and specific tooth pain remedies.
- Sinus Pain: Often improves with decongestants, nasal irrigation, and sinus infection treatments.

How to Unblock Sinuses?

Unblocking sinuses can provide significant relief from sinus pressure and associated tooth pain. Here are effective methods:

Nasal Irrigation: Using a saline solution to rinse your nasal passages can help clear out mucus and allergens. Neti pots and saline nasal sprays are common tools for this purpose.
Steam Inhalation: Inhaling steam can open up the nasal passages. Lean over a bowl of hot water with a towel over your head or take a hot shower. Adding eucalyptus or menthol oil can enhance the effect.
Hydration: Drinking plenty of fluids helps thin mucus, making it easier to drain. Water, herbal teas, and broths are good options.
Decongestants: Over-the-counter decongestants like pseudoephedrine (Sudafed) can reduce nasal congestion and unblock sinuses. Always follow the dosage instructions and consult with a healthcare provider if you have any underlying health conditions.
Nasal Steroid Sprays: These sprays reduce inflammation in the nasal passages and sinuses, helping to unblock them. Fluticasone (Flonase) and mometasone (Nasonex) are examples.
Warm Compress: Applying a warm compress to your face can help reduce sinus pain and pressure. Place a warm, damp cloth over your nose and cheeks for about 10-15 minutes several times a day.
Essential Oils: Inhaling the vapors of essential oils like peppermint or eucalyptus can help open nasal passages. Add a few drops to hot water and inhale the steam or use a diffuser.
Humidifier: Using a humidifier in your room can keep the air moist, which helps reduce nasal congestion and sinus pressure.
Elevate Your Head: Keeping your head elevated, especially while sleeping, can help reduce sinus pressure. Use an extra pillow to prop yourself up slightly.
Avoid Irritants: Stay away from known allergens and irritants, such as smoke and strong odors, which can exacerbate sinus congestion.