What Causes Sniffles? Here’s How To Stop Them (2025)

Sniffle. Sniffle. Sniffle. Your nose is a faucet, and there’s no way to turn it off. Your coworkers shoot you irritated looks as you clear your throat (again). Your box of tissues has become your closest companion (and admit it — your sleeve has been called in to pinch hit on a couple of terrible occasions).

So, why is yournose constantly running or stuffy? Causes typically range from the common cold and seasonal allergies to nasal obstructions.

Ear, nose and throat (ENT) physicianTony Reisman, MD, explains what your sniffles mean — and what you can do about them.

What are ‘the sniffles’?

Your sniffles are technically nasal congestion. You may have a runny or stuffy nose and need to take short breaths to get rid of the mucus building up in your nose. The color of your mucus can range from clear to white to yellow or green.

And you may have other symptoms with sniffles such as:

• Sneezing.
• Coughing.
• Sore throat.
• Headache.

While the sniffles aren’t usually serious, nasal congestion can impact the quality of your sleep. You may have trouble sleeping throughout the night, feel drowsy in the morning and may snore (more than usual!).

What causes sniffling?

It can be hard to pinpoint what’s causing your sniffles. Many problems can lie behind that runny or stuffy nose. Dr. Reisman outlines a few possibilities.

Common cold or flu

One of the most common reasons for your sniffles is the common cold or flu. Both of these viral infections affect your nose leading to a runny nose — and other common symptoms.

Cold season is typically in the fall and winter — and can happen to you if you’ve been in close contact with someone who has a cold. You’ll typically experience symptoms (sore throat, cough, sneezing) for just a few days but may notice your sniffles last for a few weeks.

And when it comes to the flu, flu season is typically from October to May. If you have the flu, you’ll usually experience symptoms like a sore throat, cough and fever — and in some cases, a runny or stuffy nose.

Allergies

If your nose gets stuffy when the pollen flies, you’ve probably already pinpointed the problem:seasonal allergies.

But not all allergies are as obvious as hay fever. Many people have year-round reactions to indoor allergens such as mold, dust mites or animal dander. Other symptoms include itchy or watery eyes, a scratchy throat and fatigue.

Nonallergic rhinitis

Your nose can react to irritants that aren’t known allergens, Dr. Reisman says. And that can cause a case of the sniffles.

Exposure to substances such as smoke, fragrances or household chemicals can sometimes cause congestion and inflammation in the nose. Changes in temperature or barometric pressure can also causenonallergic rhinitis, he adds. (Thanks a lot, weather.)

Nasal sprays

It’s a classic case of the treatment being worse than the disease. People often turn to over-the-counternasal spraysto clear a stuffed-up nose. But sprays that contain oxymetazoline can be addictive and worsen congestion symptoms like sniffling over time.

“The more you use it, the more you want it, but the less effective it is,” Dr. Reisman clarifies. “I recommend using those products only with direction from your doctor.”

Nasal obstruction

If you have a sniffling toddler, you’ll definitely want to check that ablueberry or a beaddidn’t magically make its way up a nostril. (“It just fell in! Really!”)

But wayward snacks and toys aren’t the only things that can block nasal passages. Other sniffle-inducers include growths and anatomical issues, like:

• Nasal polyps: These painless growths are noncancerous and form in the tissue that lines your nasal and sinus passages.
• Deviated septum: This is when the wall separating your nasal passages veers to one side.
• Enlarged turbinates: These structures in the nose clean and humidify the air you breathe — handy when they’re working well, not so much when they take up too much nasal real estate.
• Enlarged adenoids: These glands are located behind your nasal passages and can become enlarged thanks to an infection, allergies or other irritants.

Sinus infections

Sinus infectionsfamously cause your head to pound and your eyes to throb. But not always. Some infections present with unusual symptoms (like bad breath) — or no symptoms at all.

“Constant sniffling or a chronic sinus infection might not have any symptoms other than ongoing drainage,” Dr. Reisman notes. “Unless you saw an allergist or ENT [ear, nose and throat] doctor, you might never know you have it.”

How long do sniffles last?

Whether you’re sniffling just a few days or dealing with chronic sniffles all the time depends on what’s causing them.

If you’ve been sniffling for weeks or months, you can rule out acold, Dr. Reisman says. Colds typically go away on their own after about a week. But causes like seasonal allergies can last for a few months.

How to stop sniffling

If you’re determined to keep the sniffles at bay, Dr. Reisman says these at-home treatments may help:

• Try over-the-counter medication. Consider using over-the-counter medicationssuch as antihistamines, decongestants and nasal sprays, which can target symptoms of allergies and nonallergic rhinitis.
• Stay hydrated. Water and other clear liquids can help thin mucus.
• Use a saline nasal spray. A saline nasal spray —a mixture of salt and water —can help rinse your sinuses, relieve sinus pressure and remove excessive mucus. You can also try a neti pot, which pushes the flow of saline through your nasal passages (be sure to follow the directions).
• Turn on your humidifier. Keeping the air you breathe moist can help reduce congestion.

If you’re not feeling any relief, in some cases, a healthcare provider may prescribe treatments, which can vary depending on the cause. For example, antibioticsare often used to beat a chronic sinus infection.

Bottom line?

With such a long list of possible causes, how do you get to the bottom of your runny or stuffy nose problems?

“It’s tough to diagnose on your own,” Dr. Reisman says. “If symptoms last more than a month and over-the-counter remedies haven’t done the trick, it’s time to see a physician.”

Primary care is a good place to start. If your general practitioner can’t get to the bottom of it, an ENT or allergist should be your next stop.

Unfortunately, it’s not always easy to guess whether the problem might be due to an allergy or a structural issue. You might have to visit both specialists to land on the correct diagnosis.

So, take a deep breath (through your mouth): The cause of your sniffles is usually treatable, Dr. Reisman reassures. Talk to your doctor about putting an end to your runny nose. Your tissue box might get a little lonely, but your coworkers will thank you.