Nasal strips: a little lift, with limits.
They lift the sides of your nose. Whether that makes your nights quieter is a different question.
What they’re trying to help
A strip sticks across the outside of the nose and gently pulls the sides outward. It may make nasal breathing feel easier. It doesn’t reach the throat, where much snoring starts.
The larger and better-controlled studies are mostly disappointing. Strips make the most sense when your nostrils narrow as you breathe in, or your nose is blocked.
What the studies found
- Two 2019 placebo-controlled trials (270 adults with a blocked nose at night) found strips did not improve sleep more than placebo strips. They measured sleep, not snoring.
- A 2015 trial measured snoring in a sleep lab. The group using nasal strips plus breathing exercises showed no significant change over three months.
- A 2016 review of 14 small studies in people with sleep apnoea found no significant change in snoring index.
- Small older studies disagree. In one, snoring happened less often but wasn’t quieter.
Germany’s snoring guideline says nasal dilators can be offered when the nostrils narrow on breathing in. That’s a narrower group than “people who snore”.
The practical trade-offs
- Adhesive can irritate skin; take strips off slowly.
- Breathe Right’s instructions specify single use and a daily time limit. Check your local pack.
- A fresh strip each night is an ongoing cost.
- Nasal strips aren’t a treatment for sleep apnoea.
Original sources & their limits
- Report on two placebo-controlled nasal-strip trials (AJMC, on Advances in Therapy 2019) ↗
News report read. Two manufacturer-funded trials (140 and 130 adults with chronic night-time nasal congestion, 14 days). Strips did not improve sleep problems more than placebo strips. They measured sleep in congested people, not snoring.
- Mouth and throat exercises for snoring: randomised trial (Chest, 2015) ↗
Trial record read. 39 people with primary snoring or mild-to-moderate sleep apnoea, three months. Exercises reduced snoring measured in a sleep lab. The comparison group used nasal strips plus breathing exercises and showed no significant change.
- Nasal dilators for sleep apnoea: systematic review (2016) ↗
Read. 14 studies, 147 people with sleep apnoea. No significant change in breathing events, oxygen levels or snoring index. Small, varied studies.
- Small trial in people with chronic rhinitis ↗
English abstract read. Twelve selected participants; snoring frequency and loudness gave different results.
- Controlled crossover study of external nasal dilation ↗
English abstract read. Eighteen participants; opening the nose did not reduce snoring duration or intensity.
- S3-Leitlinie: Diagnostik und Therapie des Schnarchens des Erwachsenen (AWMF, 2019) ↗
German national guideline on snoring in adults. Read with AI-assisted translation. Its current validity was not confirmed; it may be awaiting an update.
- Breathe Right: US product instructions and FAQs ↗
Manufacturer information on use limits and skin care. Not independent evidence of effectiveness.
- ブリーズライト：よくあるご質問 ↗
Japanese manufacturer FAQ, read with AI-assisted translation.
Sources checked 26 Oct 2026.