Key Takeaways
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Nasal dilators work by opening up the nasal passages to improve airflow. They are beneficial when nasal congestion, narrow nasal passages, or mild nasal valve collapse are behind snoring or breathing issues.
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They do not work well for snoring caused by throat obstruction, obesity, or moderate to severe obstructive sleep apnea.
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External nasal strips are often more comfortable and less invasive than internal nasal dilators for nightly use, but this preference will be user-dependent.
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Alternatives like nasal strips and mouth tape can improve airflow, reduce snoring, and support better sleep quality.
Snoring, nasal congestion, and poor breathing during sleep are common concerns. If you struggle with any of these yourself, you’re probably wondering, Do nasal dilators really work?
The short answer is yes. Nasal dilators can be effective, but mostly for specific situations. They help when snoring is caused by nasal obstruction, instead of throat or weight-based factors.
In this article, we’ll dive into how nasal dilators work, when they help, when they fail, and take a look at which alternatives may help you breathe easier and sleep better.
What is a Nasal Dilator?
A nasal dilator is a small device designed to open the nasal passages and improve airflow through the nose.
It works by widening the nasal valve, the narrowest part of the nasal airway, which is commonly obstructed or narrowed due to physiology (like a deviated septum), congestion, or swelling from illness or allergies. The best part about nasal dilators is that they are readily available over-the-counter tools that can be used to instantly improve nasal breathing and reduce snoring night or day, without the use of medications that can come with dependence or side effects.
Types of Nasal Dilators
Nasal dilators come in two main types that either dilate the nasal passages internally or externally. Here are some more details on each one.
Internal Nasal Dilators
Internal nasal dilators sit inside the nose and physically push the nasal passages open from within.
They’re also reusable and, in some cases, may be more effective for severe nasal blockages or structural issues, like a deviated septum, since they push the nostrils open from the inside out.
However, they are more invasive, which means they might not be as easy to use for some, and they can also feel uncomfortable, harbor bacteria, or shift during sleep.
For more on internal nasal dilators, check out our Silent Mammoth Nasal Dilator review and Hale Nasal Dilator review.
External Nasal Dilators
External nasal dilators are placed across the bridge of the nose and work to open the nasal passages from the outside.
They gently pull the soft cartilage of the nose in an outward direction to widen the area to increase airflow through the nasal valve. A lot of users might prefer this option because it is non-invasive and easy to apply.
Continue learning about nasal strips vs nasal dilators.
How Do Nasal Dilators Work?
Nasal dilators work by physically opening the nasal passages in order to reduce nasal obstructions and improve airflow.
Nasal dilators target the narrowest part of the nasal airway, called the nasal valve. This area is a particularly common source of obstruction during sleep. By reducing airway resistance here, they can make nasal breathing easier and improve snoring.
You can find a deeper dive into their benefits below:
1. Improved Airflow and Reduced Snoring
Nasal dilators allow more air to flow through your nose, reducing the resistance and vibrations that can lead to snoring and other nasal breathing problems.
They’re most effective for snoring caused by nasal blockages like congestion or structural issues like a deviated septum.
Take a look at some of the best nasal strips for snoring here.
2. Better Sleep Quality
When you can breathe freely through your nose, you’re less likely to struggle with being disrupted while you sleep and waking up throughout the night.
This helps allow your body to move into deeper stages of sleep, like REM, and improves your overall sleep quality. The result is waking up feeling more rested and restored the next day.
3. Relief From Nasal Congestion and Mouth Breathing
Nasal dilators can be a big help if your snoring is triggered by nasal congestion from things like allergies, colds, or sinus problems.
They’re a bit like a drug-free decongestant, since they open up your nasal passages to allow for smoother airflow. This action can reduce the feeling of a blocked nose and help you fall asleep more easily.
Also, when you can breathe easier through your nose, you’re less likely to fall into the bad habit of mouth breathing, which can worsen snoring.
Read more here in our guide on how to stop breathing through your mouth.
Do Nasal Dilators Actually Work For Snoring and Breathing?
Yes, nasal dilators work when snoring is caused by nasal congestion, nasal obstruction, or narrow nasal passages. They are mostly effective for snoring, allergies, colds, and a deviated septum.
However, they do not work well when snoring is caused by soft tissues collapsing in the throat, excess weight, or obstructive sleep apnea, where airflow restriction occurs beyond the nose.
Alternatives to Nasal Dilators
If nasal dilators do not work for you, several proven alternatives can still improve airflow, reduce snoring, and support better breathing during sleep.
1. Nasal Strips
Nasal strips are external nasal dilators that have a spring-like band with adhesive on one side. They’re placed over the bridge of your nose to gently pull the nasal passages open, increasing airflow without inserting anything into the nose.
Dream Recovery’s Second Wind Nasal Strips are designed to improve nasal breathing by up to 33% for reduced snoring, deeper sleep, enhanced exercise performance, and healthier breathing habits. Unlike some other nasal strips, they are safe for sensitive skin and will even stay put during sweaty workouts.
Say goodbye to snoring with Second Wind Nasal Strips.
2. Mouth Tape
Mouth tape gently holds your lips closed while you sleep, encouraging nasal breathing and preventing unhealthy mouth breathing that can worsen snoring.
This practice can transform your sleep, reduce snoring, and even improve your oral health. Mouth tape can also be used in conjunction with nasal strips for the best results.
However, not all mouth tapes are created equal. Dream Recovery Mouth Tape is made from organic bamboo silk and hypoallergenic adhesive, for a luxuriously comfortable experience that’s suitable for even the most sensitive of skin, all while being strong enough to stay in place perfectly throughout the night.
Breathe better tonight with Dream Recovery Mouth Tape.
3. Nasal Sprays
Nasal sprays can be useful to help reduce inflammation or clear excess mucus to bring better airflow. You can either go for saline sprays, which are drug-free, or medicated ones, which may help during allergy season or for sinus infections.
However, it’s best that these aren’t used on a long-term basis, since this can lead to dependence and other side effects.
Learn more here about nasal strips vs nasal spray.
4. Snoring Mouthguards
You might be wondering, do mouthguards help with snoring? Sometimes yes, sometimes no.
Mouthguards specifically designed for snoring, also known as mandibular advancement devices (MADs), can be an effective solution for certain people.
These devices work by repositioning the lower jaw slightly forward, which helps keep the airway open and reduces the vibrations that cause snoring.
Custom-fitted mouthguard options through a dentist are the best way to go, not just for comfort but also for overall effectiveness.
If you want to learn about more alternatives, check out our guides on the best anti-snoring devices and the best anti-snore mouth guards.
Breathe Easier with Dream Recovery Nasal Strips and Mouth Tape
Nasal dilators are an effective solution for congestion, snoring, and poor sleep caused by nasal obstruction.
Second Wind Nasal Strips are designed to fit comfortably across the bridge of the nose to instantly improve airflow by up to 33% with a hypoallergenic adhesive and an extra-strength, durable spring-like band.
For optimal results, combine your nasal strips with Dream Mouth Tape to prevent unhealthy mouth breathing, boost oral health, and enhance sleep quality.
Note: Only use mouth tape when you can comfortably breathe out of your nose.
Shop Second Wind Nasal Strips and Dream Mouth Tape now.