Disclaimer: This article is for informational purposes only and isn’t intended to diagnose, treat, or replace professional medical advice. If you’re experiencing persistent snoring, it’s strongly recommended that you consult a qualified healthcare professional.
Snoring doesn’t just affect your sleep – it can also disturb the rest of those around you, leaving everyone feeling tired and frustrated. If you’re looking for a simple, drug-free and non-invasive way to ease snoring, nasal strips may be a useful option.
These small adhesive bands are placed across the bridge of your nose to open the nasal passages. By supporting better airflow, they can make breathing easier and snoring less disruptive, helping you and your partner enjoy a more restful night.
Do nasal strips really help with snoring?
Nasal strips can be effective for snoring when the cause is nasal blockage, congestion, or allergies, also known as nasal-based snoring. Many users find they reduce snoring and make breathing feel easier at night.
However, they are less effective if snoring is linked to:
- A deviated septum or other structural nasal issues
- Mouth breathing, where the snoring sound comes from the mouth rather than the nose
- The throat or tongue collapsing during sleep, common in obstructive sleep apnoea (OSA)
In these cases, other solutions or medical advice may be more appropriate.
If you’re unsure which snoring aid is right for you, try our interactive snore test for personalised guidance on what type of snorer you are.
How do nasal strips work?
Nasal breathing strips are a simple form of nasal dilator that sit on the outside of the nose. Sometimes referred to as an external nasal dilator, they act like tiny “springs” that gently lift the sides of the nostrils – a process called nasal dilation. This prevents the nasal passages from narrowing during sleep, helping to keep airflow steady.
By widening the nasal passages, nasal strips make it easier to breathe through the nose. This improved airflow can reduce nasal snoring caused by blocked or collapsing nasal passages.
Many people also find them helpful when dealing with congestion from colds or allergies, and some even wear them during exercise or sport to support clearer nasal breathing.
There are a few different kinds of external nasal strips available, all designed to work in a similar way but with slight variations. Knowing the types can help you choose the best option for your needs.
Types of nasal strips
External nasal strips all work by gently lifting the nostrils to improve airflow, but they come in two main types:
- Standard adhesive nasal strips – the most common type (e.g., Breathe Right), available in different sizes, with variations for sensitive skin and extra-strength support.
- Magnetic nasal strips – similar in design but with small magnets built in. Some people find them helpful, though evidence is limited and reviews are mixed.
For most people, a trusted standard adhesive strip is the best starting point.
How to apply nasal strips
Using nasal strips is quick and easy:
- Clean and dry your nose. The adhesive won’t stick well to oily or damp skin.
- Choose the right size. Nasal strips come in different widths – experimenting can help you find the best fit.
- Apply across the bridge. Position the strip just above where the nostrils flare, then press gently to secure.
- Remove carefully. Wash your face with warm water for about 10 seconds, then peel each side away slowly to avoid irritation.
Instructions may vary slightly depending on the brand or product, so always follow the manufacturer’s guidance and instructions for best results. For safety, avoid applying strips to broken, irritated, or sunburnt skin, and don’t reuse disposable adhesive strips.
Benefits of nasal strips
Nasal strips offer a range of simple but effective benefits, making them one of the most popular snoring aids for nasal-based snoring:
- Reduces snoring linked to nasal blockage – by gently widening the nostrils, nasal strips help air move more freely, cutting down on the vibrations that cause nasal snoring.
- Improves airflow during sleep – better airflow means less resistance when breathing, which can make sleep feel deeper and more restful.
- Supports clearer breathing during colds, allergies, or sport – many people use nasal strips not just at night, but also during exercise or when congested, as they help keep nasal passages open.
- Drug-free alternative – unlike some nasal sprays or decongestants, most strips are completely drug-free and safe to use regularly without side effects.
- Lasts up to 12 hours – one strip will typically stay in place for a full night’s sleep, so you don’t have to worry about it coming loose.
- Non-invasive and affordable – they don’t require medical intervention or devices inside the nose, making them a low-cost first step for tackling snoring.
Because they’re generally safe, easy, and inexpensive, nasal strips are often a good option to try before exploring more advanced snoring solutions.
Top picks: Best nasal strips for snoring
If you’re looking to try nasal strips, Breathe Right® is one of the most trusted brands, with numerous Breathe Right® reviews available online that highlight their effectiveness for nasal-based snoring.
- Breathe Right® Nasal Strips Original
Classic adhesive strips that gently lift the nostrils to improve airflow and help reduce snoring during sleep. - Breathe Right® Nasal Strips Clear
A transparent version designed for discreet use, whether at night while sleeping or during the day for activities like work or exercise.
Summary
For most people, standard adhesive nasal strips are the best starting point for reducing snoring linked to nasal blockage or congestion. Magnetic nasal strips are a newer alternative, though results vary and evidence is limited.
Because they’re safe, drug-free, and non-invasive, nasal strips are often worth trying before moving on to more advanced snoring solutions. Even small changes like these can make a big difference – not just for your own rest, but for those who share your nights too!
