Nasal strips can reduce snoring in some people, but they won’t stop it entirely for most. Clinical studies show mixed results: both external strips and internal nasal dilators can significantly cut down snoring time compared to no treatment, but a recent meta-analysis found no statistically significant improvement in snoring index overall. The key factor is what’s causing your snoring in the first place.
How Nasal Strips Work
A nasal strip is a small adhesive bandage with a stiff splint inside. You place it across the bridge of your nose, over the area called the nasal valve, which is the narrowest part of your nasal airway. The strip’s spring-like action pulls the outer walls of your nostrils outward, preventing them from collapsing inward when you breathe in. This widens the nasal passage and lets more air through.
The effect is real but modest. Studies using airflow measurement devices show nasal strips lower nasal breathing resistance by roughly 10% to 17%. That translates to easier nasal breathing, which is why many people feel immediate relief when they put one on. But easier nasal breathing doesn’t automatically mean quieter sleep.
Why They Help Some Snorers but Not Others
Snoring happens when air flows past relaxed tissues in your throat, causing them to vibrate. The nose is only one part of that airway. If your snoring is caused mainly by nasal congestion, allergies, or a narrow nasal valve, opening up the nose with a strip may be enough to reduce or quiet the vibration. One clinical study found that both external strips and internal nasal dilators significantly reduced the percentage of the night spent snoring, with effects noticeable from the very first night.
But if your snoring originates deeper in the airway, from a bulky soft palate, enlarged tonsils, or a tongue that falls back during sleep, a nasal strip won’t address the source. The strip opens the front door, so to speak, but the obstruction is further down the hallway. This is why studies produce such inconsistent results. In a group of snorers with mixed causes, some improve dramatically while others see no change at all, and the averages wash out.
One telling study looked at 26 patients with snoring or sleep apnea who also had nasal obstruction. The strips helped reduce breathing disturbances in 19 of the 26 patients, particularly those whose obstruction was at the nasal valve. But the overall snoring index (a measure of snoring loudness and frequency) didn’t budge. In other words, the breathing got better even when the noise didn’t fully disappear.
Nasal Strips and Sleep Apnea
If your snoring is loud, involves gasping or choking, or leaves you exhausted during the day, it may be a sign of obstructive sleep apnea. Nasal strips are not effective for this condition. Clinical trials consistently show that strips have no meaningful effect on the apnea-hypopnea index, which measures how many times per hour your breathing stops or becomes dangerously shallow during sleep. A meta-analysis pooling multiple studies found essentially zero change in that metric with nasal dilator use.
One research team went so far as to recommend nasal strips as a placebo device in sleep apnea studies, precisely because they look like a treatment but don’t alter the underlying condition. When compared head-to-head with CPAP therapy (the standard treatment for sleep apnea), patients rated CPAP significantly higher for sleep quality, morning alertness, daytime functioning, and overall quality of life. Interestingly, nasal strip users did report feeling somewhat less sleepy and less depressed, likely a placebo effect from the sense of doing something about the problem.
Internal Dilators vs. External Strips
External adhesive strips aren’t the only option. Internal nasal dilators are small flexible devices you insert into your nostrils to hold them open from the inside. A clinical comparison of the two approaches in 41 snoring patients found that both types significantly reduced snoring time. However, the internal dilator worked for a larger number of patients overall and was associated with better perceived sleep quality. The actual reduction in snoring time was similar between the two, but more people responded to the internal device.
If you’ve tried external strips without much luck, an internal dilator may be worth trying before you rule out nasal solutions entirely. Some people also find that external strips lose their adhesion overnight, especially if you have oily skin, while internal dilators stay in place more reliably.
Skin Irritation and Practical Concerns
Nasal strips are generally safe. A study tracking participants over seven consecutive nights found no evidence of skin irritation from nightly use. That said, the adhesive can occasionally cause problems. Contact dermatitis from adhesive products affects roughly 7% of users in clinical studies, and allergic responses to similar adhesive compounds have been reported in up to 14% of people. If you notice redness, itching, or a rash on the bridge of your nose, stop using the strips.
Long-term data is limited. The longest controlled study of skin tolerance ran just one week, so it’s unclear whether months of nightly use might eventually cause irritation even in people who tolerate strips well initially. There’s no evidence that the strips lose their mechanical effectiveness over time, though. They don’t involve any medication, so there’s no tolerance or habituation to worry about.
Getting the Most From Nasal Strips
Placement matters. The strip should sit across the widest part of your nostrils, roughly at the midpoint of the nose, not up near the bone. Mayo Clinic recommends applying them across the bridge of the nose over the nostrils. Clean your skin first so the adhesive sticks firmly, and avoid moisturizers or oils on that area before bed.
Nasal strips work best as one piece of a broader approach. Sleeping on your side instead of your back reduces snoring for many people, since gravity pulls the tongue and soft palate backward when you’re face-up. Avoiding alcohol within a few hours of bedtime helps too, because alcohol relaxes the throat muscles that keep your airway open. Maintaining a healthy weight reduces tissue bulk around the airway. If nasal congestion is part of the problem, treating allergies or using a saline rinse before bed can complement what the strip does mechanically.
If you snore mildly and mainly through your nose, nasal strips are a reasonable, low-risk thing to try. If they don’t help after a few nights, the source of your snoring is likely in your throat rather than your nose, and you’ll need a different approach.