Best Nasal Strips for Snoring: Do They Actually Work?

How Nasal Strips Work

External nasal strips are adhesive bandages with embedded spring-like bands that sit across the bridge of the nose. When applied, the bands attempt to recoil to their flat shape, gently pulling the nostrils open and widening the nasal valve — the narrowest part of the airway located just inside the nostrils. This mechanical opening increases nasal airflow without medication, drugs, or any internal device.

The nasal valve accounts for roughly 50 percent of total airway resistance during normal breathing. Even a small increase in its cross-sectional area can produce a noticeable improvement in airflow, which is why many people feel immediate breathing relief when applying a strip.

Do Nasal Strips Actually Reduce Snoring?

The answer depends on why you snore. Snoring occurs when airflow through the upper airway is partially obstructed, causing the surrounding soft tissues — the soft palate, uvula, tongue base, or pharyngeal walls — to vibrate. Nasal strips can help reduce snoring if nasal congestion or a narrow nasal valve is the primary cause, because improving nasal airflow reduces the negative pressure downstream that pulls the soft palate and throat tissues into vibration.

Research supports modest effectiveness. A study in the American Journal of Rhinology found that nasal strips significantly reduced snoring intensity in participants whose snoring was related to nasal obstruction. A meta-analysis in Sleep and Breathing confirmed that external nasal dilators reduce subjective nasal congestion and can improve sleep quality.

When nasal strips help most:

• Snoring caused by nasal congestion (colds, allergies, deviated septum)
• Snoring that worsens during allergy season or when you have a cold
• Mild snoring from narrow nasal valves or nasal valve collapse
• Snoring that improves when you manually hold your nostrils open

When nasal strips are less effective:

• Snoring caused by obstructive sleep apnea (soft palate, tongue base, or pharyngeal collapse)
• Snoring from obesity or excess throat tissue
• Positional snoring that only occurs on the back
• Severe snoring with gasping or breathing pauses (requires medical evaluation)

Top Nasal Strips for Snoring

1. Breathe Right Original Nasal Strips

Type: External adhesive strip. Sizes: Small/Medium and Large.

The original and most widely recognized nasal strip. Breathe Right uses a flexible spring-like band to lift the nasal passages open. Available in tan (blends with skin) and clear (less visible) options. The adhesive is strong enough to stay in place all night without irritating sensitive skin for most users.

Best for: First-time users, general snoring related to nasal congestion, and anyone wanting a proven, widely available option.

2. Breathe Right Extra Strength

Type: External adhesive strip (reinforced). Sizes: One size.

Breathe Right Extra provides 50 percent more opening force than the original, making it better for people with more significant nasal obstruction or narrower nasal valves. The stronger spring mechanism delivers a more noticeable lift.

Best for: Heavy snorers, people with a deviated septum, or those who found the original strips insufficient.

3. Intake Breathing Nasal Strips

Type: Magnetic external strip system.

Intake uses a reusable magnetic strip with disposable adhesive tabs. A small magnetic band attaches to tabs placed on each side of the nose, pulling the nostrils open. The magnetic connection provides stronger and more adjustable opening force than standard adhesive strips. The system produces less adhesive waste over time since only the small tabs are disposable.

Best for: Athletes, active people, and those who want a reusable system with stronger nasal opening.

4. Mute Nasal Dilator (Internal)

Type: Internal nasal dilator (inserted into the nostrils).

Unlike external strips, Mute is a small polymer device that sits inside the nostrils, gently expanding them from within. It comes in three sizes (small, medium, large) and is adjustable for each nostril independently. Clinical studies found Mute increased nasal airflow by an average of 38 percent and reduced snoring in bed-partner assessments.

Best for: People who find external strips uncomfortable or who need stronger nasal dilation than external strips provide.

5. SleepRight Intra-Nasal Breathe Aid

Type: Internal nasal dilator (stent design).

A small, flexible internal device that gently expands the nasal passages from inside. The vented design allows airflow through the device itself, and the soft medical-grade material is comfortable for overnight wear. It is reusable for multiple nights.

Best for: People who prefer internal devices and want a reusable, budget-friendly option.

Nasal Strip Comparison

Product	Type	Opening Strength	Reusable?	Best For	Price Per Night
Breathe Right Original	External strip	Standard	No	General snoring, first-time users	$
Breathe Right Extra	External strip	50% stronger	No	Heavy snoring, deviated septum	$
Intake Breathing	External magnetic	Strong, adjustable	Strip yes, tabs no	Athletes, reusable system	$$
Mute Nasal Dilator	Internal dilator	Very strong	Up to 10 uses	Stronger dilation needed	$$
SleepRight Breathe Aid	Internal dilator	Moderate	Multiple uses	Budget internal option	$

How to Apply Nasal Strips for Best Results

1. Clean your nose: Wash the bridge of your nose with soap and water. Remove any oils, moisturizer, or sunscreen. The strip will not adhere properly to oily skin.
2. Dry completely: Pat the nose dry with a towel. Even slight moisture reduces adhesion.
3. Position correctly: Place the strip across the widest part of the nose — just above the flare of the nostrils, not up on the bony bridge. The center of the strip should sit on the bridge, with the ends reaching onto the fleshy part of each nostril.
4. Press firmly: Press the strip down along its entire length for 10 to 15 seconds. Run your fingers along the edges to ensure complete adhesion.
5. Remove gently in the morning: Wash the nose with warm water to loosen the adhesive before peeling off slowly to avoid skin irritation.

Combining Nasal Strips With Other Snoring Solutions

Nasal strips often work best as part of a multi-faceted snoring reduction plan:

• Nasal strip + saline irrigation: Using a neti pot before bed clears congestion, and the strip keeps nostrils open all night.
• Nasal strip + side sleeping: Positional changes reduce gravity-related snoring from the tongue and soft palate.
• Nasal strip + nasal steroid spray: The spray reduces allergic swelling and the strip physically opens the valve for compounding effect.
• Nasal strip + warm tea: Herbal teas before bed thin mucus and hydrate the nasal passages.
• Nasal strip + humidifier: Maintaining bedroom humidity prevents the nasal drying that worsens congestion-related snoring.
• Address underlying congestion: Sinus pressure relief strategies reduce the nasal obstruction that nasal strips are compensating for.

When Nasal Strips Are Not Enough

If nasal strips provide no improvement, or your snoring is accompanied by breathing pauses, gasping, or excessive daytime sleepiness, you may have obstructive sleep apnea (OSA). OSA is a medical condition where the upper airway collapses repeatedly during sleep, and it requires proper diagnosis through a sleep study and treatment with CPAP therapy, oral appliances, or surgery.

Red flags that suggest sleep apnea rather than simple snoring:

• Witnessed breathing pauses during sleep
• Choking or gasping episodes at night
• Excessive daytime sleepiness despite adequate sleep hours
• Morning headaches
• Difficulty concentrating
• High blood pressure

When to See a Doctor

Consult a healthcare provider if your snoring persists despite nasal strips and other home measures, your bed partner witnesses breathing pauses, you experience excessive daytime sleepiness, or your snoring is loud enough to wake others regularly. A sleep medicine specialist can perform a sleep study to distinguish simple snoring from sleep apnea and recommend appropriate treatment.

Bottom Line

Nasal strips are a safe, drug-free, affordable option for reducing snoring caused by nasal congestion or narrow nasal valves. Breathe Right strips are the most accessible starting point, while internal dilators like Mute provide stronger opening for more significant obstruction. The key is understanding that nasal strips only address the nasal component of snoring — if the obstruction is in the throat or palate, strips alone will not solve the problem. For comprehensive snoring reduction, combine nasal strips with good sleep positioning, nasal hygiene, and bedroom humidity control. If snoring persists or is accompanied by breathing pauses, seek a medical evaluation for possible sleep apnea.