How Do Nasal Strips Work? Benefits, Side Effects and When to Use Them

A note from Anabella, Bouche founder:  I spent years waking up tired, trying everything from sprays to gadgets before I understood one simple thing: breathing better at night starts with keeping your nose open. That is exactly what we built Bouche around. This guide gives you the honest, plain-English breakdown of what nasal strips can and cannot do, so you can make the right call for your own sleep.

QUICK SUMMARY

• Nasal strips are sticky bands that gently lift the sides of your nose open. They work instantly, have no drugs in them, and most people find them really easy to use.
• They work best when your snoring or blocked nose is caused by nasal congestion or a narrow nasal passage. They are less effective when the problem comes from your throat.
• If you think you might have sleep apnea, please see a doctor before trying nasal strips. They are not a fix for sleep apnea and should not replace prescribed treatment.

What Are Nasal Strips?

Nasal strips are small, bendy adhesive bands that you stick across your nose just above where your nostrils flare out. Once they are on, the springy strips try to go back to their original flat shape. In doing so, they gently pull the sides of your nose outward and widen the airway inside.

No drugs. No sprays. No devices inside your nose. Just a simple mechanical lift that makes it easier for air to flow through.

You might also see them called external nasal dilators (ENDs). They were first made popular by athletes in the 1990s and have since become one of the most widely used sleep breathing tools in the world. If you want to understand why breathing through your nose matters so much, our guide on nose breathing vs mouth breathing is a good place to start.

Nasal Strips vs. Internal Dilators: What is the Difference?

There are two main types of nasal dilator and it is easy to mix them up:

Nasal Strips (External)	Internal Dilators
Stick to the outside of your nose	Go inside the nostrils
Lift the nasal walls open from outside	Hold nostrils open from inside
Disposable, single-use	Reusable
Easy to apply, no insertion needed	Can feel a bit odd at first
May cause mild skin irritation with daily use	May open airways more in some people

 

Both types aim to do the same job. Some research suggests internal dilators open the nasal passage a little more in certain people, but most people prefer external strips because they are more comfortable and easier to use at night.

How Do Nasal Strips Actually Work?

Inside your nose there is a narrow spot called the nasal valve. Think of it as the skinny bit of a funnel. This tiny area is responsible for about half to two-thirds of the effort your body makes every time you breathe in through your nose.

When the nasal valve is already narrow (because of congestion, the shape of your nose, or just the natural softening that comes with age), breathing in can cause the nasal walls to pinch inward. That makes breathing harder, and at night it can lead to snoring.

A nasal strip holds that area gently open by pulling outward across the bridge of your nose. Studies that measure airflow in the nose have confirmed that strips do exactly what they promise: they widen the nasal passage and reduce resistance when you breathe in.

You usually feel the difference within seconds of putting one on. And because they stay on overnight, that open feeling lasts through the night.

What Are the Benefits of Nasal Strips?

They Help With a Blocked Nose

This is where the research is most consistent. Multiple studies have shown that nasal strips reduce measurable airflow resistance, with some showing a 10 to 17% improvement. For a lot of people that difference is enough to go from mouth breathing and restless sleep to actually breathing through your nose all night.

One thing worth knowing: some studies found that even a dummy strip (one without the spring tension) gave people a sense of easier breathing. So a small part of the benefit may come from just having something on your nose. But the studies that actually measured airflow confirm that real strips do produce a genuine, physical improvement that dummy strips do not.

Another big plus: unlike decongestant sprays, you can use nasal strips every night without worrying about rebound congestion. Sprays are only recommended for a few days at a time. Strips have no such limit.

If allergies are your main trigger, it is worth reading our guide on nasal strips for allergy season - we cover what actually works and what the research says.

They Can Reduce Snoring

Snoring happens when air passing through a narrow airway makes the soft tissue in your throat vibrate. When your nose is blocked or narrow, your body has to breathe harder to pull air through, and that extra force can kick off snoring even in people who do not normally snore.

Opening up the nasal passage reduces that force, which in turn can reduce snoring. Early studies where partners rated snoring before and after strip use showed real improvements. Larger studies are more mixed, but the general takeaway from the research is: if your snoring gets worse when your nose is blocked, nasal strips for snoring are worth trying.

Just keep in mind they are not going to help if your snoring comes from your throat or soft palate. And they will not treat sleep apnea. More on both of those below.

They Can Improve Your Sleep

Better airflow generally means better sleep. Some trials have found that people using nasal strips for sleeping wake up less often, have less morning dryness in their mouth, and feel more rested. These improvements are most noticeable in people who were already sleeping poorly because of congestion.

They Are Great for Athletes

Nasal strips became famous when NFL players started wearing them on the field. The original idea was that bigger nostrils meant more oxygen and better performance. Large studies have not backed that up for healthy athletes with normal noses.

But if you are an athlete who wears a mouthguard, has seasonal allergies, or gets congested when you work out, nasal strips for running and training can make nose breathing much more comfortable. We have a deeper look at how nasal strips improve athletic performance if you want to dig into the research.

Do Nasal Strips Help With Snoring? Let's Be Honest

Short answer: sometimes, yes. But it really depends on what is causing your snoring.

Snoring is not one thing. It is a symptom that can come from several different places. A nasal strip can only help with the snoring that originates in or near your nose. For a full breakdown of the different types of snoring and what causes them, read our guide on how to stop snoring. Here is a quick way to tell if it is likely to work for you:

Strips are more likely to help if:

• Your snoring gets worse when you have a cold or allergies
• You breathe through your mouth at night
• Manually holding your nostrils open (just with your fingers) reduces the snoring
• Your snoring started after a nose injury or you have been told you have a deviated septum

Strips are less likely to help if:

• You snore even when your nose feels perfectly clear
• The snoring is very loud and happens every single night
• You gasp or choke during sleep, or your partner has noticed you stop breathing
• The snoring seems to come from deep in your throat

What If Strips Do Not Help My Snoring?

If your snoring does not improve with nasal strips, the next step is to rule out obstructive sleep apnea (OSA). OSA is a condition where your airway collapses repeatedly during sleep, cutting off your breathing for short stretches. It affects millions of people and most of them do not know they have it.

OSA is different from regular snoring because it is not just a noise issue. Untreated sleep apnea puts real strain on your heart, disrupts your metabolism, and leaves you exhausted no matter how long you sleep.

The good news is that diagnosing it is now much easier than it used to be. Home sleep tests are available online and are far less disruptive than going into a lab for the night.

Signs you should see a doctor about your snoring:

• Someone has noticed you stop breathing or gasp in your sleep
• You wake up with headaches or a dry, sore throat
• You feel tired all day even after a full night of sleep
• You wake up several times a night to use the bathroom

Read our full guide to sleep apnea warning signs if you recognise any of those symptoms.

Do Breathe Right Strips Work?

Breathe Right is the biggest nasal strip brand in the world, so this is one of the most searched questions in the category. Let's look at what the research actually says.

Breathe Right strips work the same way as all external nasal dilators: spring bands pull the nasal walls outward and widen the airflow passage. Multiple measurement-based studies confirm they do increase the width of the nasal passage.

A 2019 study (funded by the manufacturer) tested Breathe Right strips against a dummy strip in people with ongoing nasal congestion. Both groups said breathing felt easier, but neither group showed a big measurable difference in actual sleep quality scores. This suggests that for people with long-term chronic congestion, the mechanical opening alone may not be enough to fully overcome deep-seated nasal swelling.

That does not make Breathe Right strips useless. If your congestion is seasonal, related to a cold, or comes and goes, they are likely to work well. The study used people with chronic congestion, which is a tougher problem.

The bottom line: Breathe Right strips are a solid, proven product. Like any nasal strip, the key is using them for the right situation.

Bouche nasal strips use the same spring-band mechanism and are made from medical-grade, hypoallergenic material. They are designed to be gentle enough for sensitive skin and comfortable enough for nightly use.

Do Magnetic Nasal Strips Work?

Magnetic nasal strips work a bit differently. Instead of one continuous spring band, you get two small sticky discs on each nostril and a strip with magnets connecting them across the top of your nose. The magnets pull outward on the discs, which pulls the nostrils open.

The idea sounds clever, but the honest answer right now is: we do not have enough good research to say whether they work better than regular strips. No large independent clinical trials have tested them against conventional nasal strips on measurable airflow outcomes.

Some people prefer them because they are easier to remove or less irritating on the skin. If you have tried regular nasal strips and the adhesive bothers you, magnetic strips are a reasonable thing to try. But if you have used regular strips and found them unhelpful, there is no strong evidence that switching to a magnetic version will change the result.

How to Put On a Nasal Strip Correctly

The most common reason nasal strips seem to not work is actually just that they were not put on correctly. A strip that is too high up the nose, or stuck to oily skin, will not do its job properly. Here is how to get it right:

How to Take Off a Nasal Strip Without Irritating Your Skin

Pulling a dry nasal strip off quickly is the most common cause of redness and skin irritation. Take an extra minute and do it properly:

1. Hold a warm, damp face cloth against the strip for about 10 to 15 seconds. This softens the adhesive.
2. Start at one end and peel slowly, keeping the strip almost flat against the skin. Think of peeling a sticker slowly off a surface rather than pulling it upward.
3. If you feel any resistance, stop and soak for another 10 seconds before continuing.
4. If you have sensitive skin, apply a gentle fragrance-free moisturiser to the area after removal.

That is it. Taking that extra 30 seconds makes a big difference if you are using strips every night.

Side Effects of Nasal Strips

Nasal strips are one of the safest things you can use for sleep breathing. Most people have zero side effects. When something does happen, it is almost always a minor skin reaction at the point where the adhesive sits:

Things That Sometimes Happen	Less Common Reactions
Mild redness after you take the strip off	Skin irritation if you are sensitive to the adhesive
Slight skin sensitivity around the nose	Reaction to latex (if the product contains it)
Light itching or tightness while wearing	Persistent redness with regular nightly use on sensitive skin
Occasional sneezing when you first apply it

 

If you notice redness that does not go away after a day or two, try switching to a hypoallergenic latex-free strip (Bouche strips are made specifically for sensitive skin) or give your nose a few nights off. If it keeps happening, a pharmacist or doctor can help you figure out if you have a sensitivity to the adhesive.

Who Should Not Use Nasal Strips?

Please read this before using nasal strips for the first time

Nasal strips are not right for everyone. Skip them if any of these apply to you:

• You are under 5 years old (or buying for a child under 5)
• You have a latex allergy and the strip is not confirmed latex-free
• You have a cut, rash, sunburn, or skin infection on your nose
• You have been diagnosed with sleep apnea and are not on prescribed treatment. Strips are not a replacement for CPAP or other medical therapy
• You struggle to breathe through your nose even when it feels clear. This might need a proper medical check

If you are pregnant, breastfeeding, or dealing with a longer-term nasal condition like polyps or chronic sinusitis, have a quick chat with your doctor first. More on pregnancy below.

Nasal Strips vs. Other Breathing Aids: How Do They Compare?

Not sure if nasal strips are the right tool for you? Here is a plain-English comparison of the main options:

One combo worth knowing about: nasal strips and mouth tape work really well together. The strip opens the inlet so air can come in through your nose. The mouth tape keeps your mouth closed so it stays that way all night. If you are a mouth breather or wake up with a dry mouth, pairing the two makes a noticeable difference. See our full breakdown in nasal strips vs mouth tape - which is right for you.

Nasal Strips and Sleep Apnea: What You Need to Know

We get asked about this a lot, so let's keep it straight.

Nasal strips do not treat sleep apnea. Sleep apnea happens when the airway in your throat collapses during sleep. A strip on the outside of your nose cannot stop that. If you have been diagnosed with OSA and prescribed CPAP therapy, that is still your primary treatment.

That said, there is a specific role nasal strips can play alongside medical treatment. Read our dedicated article on nasal strips for sleep apnea for the full picture.

Where nasal strips can genuinely help CPAP users is with compliance. A lot of people struggle with CPAP masks because nasal congestion makes the airflow uncomfortable and the mask seal harder to maintain. Using a nasal strip alongside your CPAP mask may reduce that resistance and make the whole experience more comfortable, which means you are more likely to keep it on all night.

We cover the full picture in our guide to mouth tape for CPAP users, including how pairing strips with mouth tape can improve mask comfort even further.

CPAP tip

If you want to try nasal strips with your CPAP machine, let your sleep doctor or respiratory therapist know first. Changing how air flows through your nose can sometimes affect the pressure settings your machine needs.

If your sleep-disordered breathing is very mild and mainly driven by nasal congestion rather than throat collapse, a doctor may suggest trying nasal interventions as part of managing your symptoms. That should always be a conversation with a professional rather than a DIY decision.

Special Situations

Nasal Strips During Pregnancy

A stuffy nose during pregnancy is incredibly common. There is even a name for it: pregnancy rhinitis. It is caused by the extra blood flow and hormone changes that make nasal tissue swell. Studies suggest it affects around 1 in 4 pregnant women and can make sleeping really difficult.

Because nasal strips work purely by physical lifting rather than any kind of medication, they are generally considered a safe drug-free option during pregnancy. We have a dedicated guide to nasal strips for pregnant women with everything you need to know. That said, check with your midwife or GP before adding anything new to your routine.

Nasal Strips for Children

Nasal strips are not for children under 5. For older kids, they may help with congestion from colds or hay fever, but talk to a paediatrician before using them regularly. Heavy snoring in children is sometimes caused by enlarged tonsils or adenoids, which is a separate thing that needs a medical look.

Nasal Strips for a Deviated Septum

A deviated septum just means the cartilage inside your nose is not perfectly centred, which is actually very common. Estimates suggest around 80% of people have some degree of deviation. For people with a noticeable deviation, it can make one or both nasal passages noticeably narrower.

Nasal strips can help by widening the overall nasal passage and taking some of the load off the narrow side. Many people with a deviated septum find they breathe much better at night with strips on. See our full guide to nasal strips for deviated septum and whether they actually help. They do not fix the deviation itself, but they can make a real difference to your day-to-day breathing quality. If your deviation is severe, surgery (called septoplasty) may eventually be the best long-term solution. Strips are a good non-surgical option in the meantime.

Frequently Asked Questions

Q: How do nasal strips work for a stuffy nose?

They physically lift and widen the narrowest part of your nasal passage, making it easier for air to flow through. The effect is immediate and studies have measured a 10 to 17% reduction in nasal airflow resistance. Unlike decongestant sprays, there is no medication involved and no risk of rebound congestion.

Q: Is it safe to use nasal strips every night?

Yes, for most adults. They contain no medication and do not change how your nose works over time. If you notice any skin redness or irritation, take a few nights off or switch to a hypoallergenic version. If you have ongoing congestion or snoring, it is worth speaking to a doctor to find the root cause rather than just masking it with strips long term.

Q: Who should not use nasal strips?

Children under 5, anyone with a latex allergy (unless the product is confirmed latex-free), and anyone with broken or irritated skin on the nose. People with diagnosed sleep apnea should not use nasal strips as a replacement for their prescribed treatment.

Q: Do Breathe Right strips work?

They do widen the nasal passage, which is confirmed by measurement studies. A 2019 clinical trial found no significant improvement over a dummy strip for people with chronic ongoing congestion, but for intermittent congestion from colds or allergies they are likely to help. All external nasal dilators work on the same basic principle.

Q: Do magnetic nasal strips work?

Not enough research exists yet to say whether they work better than regular strips. They may suit people who find adhesives uncomfortable. If you have tried regular strips and found them unhelpful, there is no strong evidence that magnetic versions will produce a different result.

Q: Can you reuse nasal strips?

No. Strips are single-use. Once the adhesive has been used, the strip will not provide the same tension when applied again. Reusing strips also creates a hygiene risk. Use a fresh strip each night.

Q: How do you remove nasal strips without irritating your skin?

Soak the strip with a warm damp cloth for 10 to 15 seconds to loosen the adhesive, then peel slowly from one end at a low angle (parallel to the skin, not pulling upward). Never yank a dry strip off quickly. A quick rub of moisturiser after removal helps if your skin is sensitive.

Q: Can I wear nasal strips with my CPAP machine?

Yes, nasal strips are compatible with CPAP therapy. Some people find wearing them alongside their CPAP mask reduces nasal resistance and makes the mask more comfortable to tolerate. Let your sleep doctor know you are adding them in case your pressure settings need reviewing.

Q: Are nasal strips safe during pregnancy?

Generally yes. They are drug-free and work purely mechanically, which makes them a safer first option than medication for pregnancy rhinitis. Check with your midwife or GP before starting any new sleep product during pregnancy.

Our Sources

We believe you should always be able to check where the information comes from. Here are the studies and resources behind this article:

1.  Illidi CR, Romer LM, Johnson MA, Williams NC, Rossiter HB, Casaburi R, Tiller NB. (2023). Distinguishing science from pseudoscience in commercial respiratory interventions: an evidence-based guide for health and exercise professionals. European Journal of Applied Physiology, 123(8), 1599-1625.  View on PubMed (PMID: 36917254)

2.  Noss MJ, Ciesla R, Shanga G. (2019). Sleep quality and congestion with Breathe Right nasal strips: Two randomised controlled trials. Advances in Therapy, 36(8), 1975-1985.  View on PubMed (PMID: 31209698)

3.  Scharf MB, Brannen DE, McDannold M. (1994). A subjective evaluation of a nasal dilator on sleep and snoring. Ear, Nose and Throat Journal, 73(6), 395-401.  View on Sage Journals

4.  Gosepath J, Amedee RG, Romantschuck S, Mann WJ. (1999). Breathe Right nasal strips and the respiratory disturbance index in sleep related breathing disorders. American Journal of Rhinology, 13(5), 385-389.  View on PubMed (PMID: 10582117)

5.  Camacho M, Malu OO, Kram YA, et al. (2016). Nasal dilators (Breathe Right strips and NoZovent) for snoring and OSA: a systematic review and meta-analysis. Pulmonary Medicine, 2016:4841310.  View on PubMed Central (PMID: 28070421)

6.  Craig TJ, Teets S, Lehman EB, Chinchilli VM, Zwillich C. (1998). Nasal congestion secondary to allergic rhinitis as a cause of sleep disturbance and daytime fatigue and the response to topical nasal corticosteroids. Journal of Allergy and Clinical Immunology, 101(5), 633-637.  View on PubMed (PMID: 9600500)

7.  American Academy of Sleep Medicine. (2014). International Classification of Sleep Disorders, 3rd Edition (ICSD-3). AASM.  View on AASM

8.  Pevernagie DA, De Meyer MM, Claeys S. (2005). Sleep, breathing and the nose. Sleep Medicine Reviews, 9(6), 437-451.  View on PubMed (PMID: 16183461)

Also Read

Nasal Strips for Pregnant Women: Safety and Benefits

NuStrips Reviews 2026: A Comprehensive Comparison

Nasal Dilator vs Nasal Strips: Choosing the Right Snoring Solution

Best Nasal Strips for Deviated Septum: Do They Actually Help?