Sneezing is a completely normal bodily function, and it happens often. In fact, one study found that most people sneeze up to 4 times a day. Sneezing is also very important - it’s a reflex that helps your body eliminate unwanted irritants like dust, pollen, and germs.
However, repetitive, frequent sneezing can be more than just a minor annoyance - it can be embarrassing and disruptive. It can make it difficult to focus, have conversations, or participate in activities that require steady hands.
In this article, we’ll discuss 13 different ways to address and stop your sneezing, along with longer-term tips for managing and preventing sneezing.
1. Identify the cause of your sneezing
In order to stop sneezing, you’ll first need to figure out what’s causing your sneeze in the first place. Sneezing can be a result of an allergic reaction, the common cold, hormonal changes or even a response to bright lights. Once you know what’s making you sneeze, you can treat it more effectively.
For example, you may have seasonal allergies (also known as hay fever or allergic rhinitis). If you tend to sneeze a lot around animals, you may have a pet dander allergy. And if you’re sniveling or coughing along with your sneezing, you may be dealing with the common cold or a sinus infection.
Whatever the case may be, getting to the root of your sneezing is the first step to stopping it. If you’re struggling to work out why you’re sneezing so frequently, book a visit with your healthcare provider so that they can help you pinpoint the issue.
2. Steer clear of allergy triggers
Sneezing is one of the most common allergy symptoms. Managing your exposure to allergens may help you reduce your sneezing.
If your sneezing is due to seasonal allergies, do your best to keep your windows closed when pollen levels are high. You can check pollen levels by visiting the National Allergy Bureau for pollen count information. You should also do your best to avoid outdoor activities, like gardening, mowing the lawn or having a picnic.
If your allergies are related to animal dander, the best way to alleviate sneezing is to avoid holding or petting furry animals, or staying away from homes with these pets. However, if you find it hard to stay away from cats, dogs, or other animals that trigger your allergies, taking an over-the-counter antihistamine before interacting with them may provide some relief.
3. Avoid occupational and environmental triggers
Irritants like smoke, dust, fine grains and chemical fumes can all trigger sneezing. If you are working or spending time in an environment where these irritants are common, consider wearing protective gear, like a mask.
You should also try to make sure that your environment is well-ventilated and clean. This can help to minimize your exposure and help manage sneezing fits.
4. Take a break from spicy foods
If you’ve ever eaten food so spicy or hot that it makes your nose run, you’ve experienced gustatory rhinitis. This is a common condition that occurs when you eat certain foods, and it can also be accompanied by sneezing.
Researchers believe that capsaicin (a compound found in spicy foods) is one of the main causes of gustatory rhinitis. The capsaicin stimulates nerve endings within your nasal passages, causing inflammation. As a result, your body tries to expel the irritants by sneezing or via a runny nose.
While anyone can experience gustatory rhinitis, studies have found that it’s more common for people who have seasonal allergies or who smoke.
If you notice a pattern of sneezing after consuming spicy meals, it might be helpful to ease up on those particular foods. Some people have also reported that decongestants can help provide relief from symptoms like sneezing and runny nose after eating spicy food.
5. Shield your eyes from bright lights
Between 11-35% of the population experiences something called photic sneezing - sneezing triggered by bright light, such as intense sunlight. This condition is also called Autosomal Dominant Compelling Helioopthalmic Outburst (ACHOO) Syndrome.
Researchers don’t fully understand why photic sneezing happens. Unlike other types of sneezing, which are often triggered by inhaling external irritants, photic sneezing appears to be a type of response to light that occurs in your brain.
Luckily, wearing polarized sunglasses when stepping outside can help control this reflex. You can also try dimming indoor lighting to reduce the brightness and intensity of the lights. Both of these tactics can help to reduce sudden, unexpected sneezing fits.
6. Blow your nose
Blowing your nose when you feel a sneeze coming on can help clear out nasal irritants and congestion. This simple action can prevent the sneeze reflex from activating because it removes the irritants that are bothering your nasal passages.
7. Pinch the bridge of your nose
Pinching the bridge of your nose can sometimes stop a sneeze in its tracks. This action potentially interferes with the nerve signals that are trying to initiate the sneeze reflex. If you start to feel the tickle of a sneeze, use your thumb and forefinger to gently squeeze the bridge of your nose.
8. Use an air purifier
Air purifiers with HEPA filters can dramatically improve indoor air quality by removing particles that may cause allergies and sneezes. Regularly using an air purifier in your home or office can help keep the air free of dust, pollen and other allergens, reducing your exposure and helping to stop sneezing in its tracks.
9. Consider an OTC decongestant or antihistamine
Over-the-counter (OTC) decongestants and antihistamines are an accessible and affordable way to alleviate sneezing. They can be purchased at most pharmacies in an oral form or as a nasal spray.
OTC decongestants like Sudafed and Afrin work to relieve nasal congestion by narrowing blood vessels in the nasal passages. This helps reduce mucus production and sneezing.
OTC antihistamines, like Zyrtec, Claritin and Benadryl work by blocking the chemicals in your body that cause allergy symptoms like sneezing, itchy eyes and more.
While these medications can be purchased without a prescription, be sure to follow the label instructions closely to avoid overuse and potential side effects. You should also consult with your healthcare provider if you have any chronic medical conditions.
10. Try a nasal spray
Nasal sprays, especially those with antihistamines, steroids or decongestants, can be a fast and effective way to stop sneezing.
Nasal sprays with antihistamines are a great option for sneezing caused by allergies, as they block the histamines that cause allergic reactions. Sprays with steroids can help reduce swelling in the nasal passage, which can also relieve sneezing. And nasal sprays with decongestants can help reduce inflammation in your nasal passages as well, which is particularly useful for sneezing caused by a cold or sinus infection.
11. Flush your nose with nasal saline
Irrigating with nasal saline involves flushing your nasal passages with a saltwater (saline) solution.
To do this, you can use a small squirt bottle or a Neti pot. Fill the device with a saline solution, which can be made by combining 4 cups or so of warm water with a teaspoon of salt. Make sure the water is warm, not hot, to avoid burning your nose. Then tilt your head to one side, and gently pour or squirt the solution into one nostril, letting it flow out through the other.
If you don't feel like making your own saline solution, you can also buy commercially-made nasal irrigation packets over the counter.
This process helps clear out irritants like pollen and dust that can cause sneezing. The moisture also helps relieve dry nasal mucus membranes, making them less sensitive and reducing the urge to sneeze.
12. Take a hot shower
The steam from a hot shower can soothe the nasal passages and throat, alleviating the irritation that causes sneezing. Showering can also help wash away allergens stuck to your skin and hair, reducing their impact.
13. Practice good hygiene and cleanliness
One of the most practical ways to prevent or reduce sneezing is to keep your hands and your home clean. That means washing your hands frequently and avoiding close contact with sick people to reduce your exposure to germs.
Cleaning your home regularly can help you steer clear of allergens such as grass pollen, dust mites, and pet dander. Clean your air conditioner's filter, dust surfaces with a damp cloth to trap allergens, and vacuum carpets often to reduce allergens in your space.
These clean practices can help you sidestep the cold, flu, and other illnesses that can cause sneezing.
How Sesame can help
Regularly experiencing sneezing fits can be more than just an annoyance - they can indicate an underlying health condition.
If home remedies and over-the-counter solutions don't seem to help, talk to a healthcare provider on Sesame. An online doctor can offer same-day, affordable advice to help reduce your sneezing. You can also book an online allergy consult so that a provider can help identify triggers through thorough examination and allergy testing. Your allergist can provide a treatment plan tailored to your specific needs, including allergy shots, prescription allergy medications and more.
