Key Takeaways
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Nasal strips work by gently lifting the sides of the nose to open your nasal passages and improve airflow.
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They are effective for snoring caused by nasal congestion and might ease some of the symptoms of obstructive sleep apnea, however, they are not a cure.
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Benefits of nasal strips include reduced snoring, easier nasal breathing, and better sleep quality.
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Other tools like mouth tape, nasal dilators, and oral appliances may also be effective to reduce snoring and improve breathing patterns.
Snoring might be frustrating for both you and your partner…But it’s more than just an annoyance, snoring can impact the quality of your sleep and even be a sign of more serious issues like sleep apnea.
Nasal strips are an easy, drug-free snoring solution that many are turning to.
So, how do nasal strips work? They have an adhesive that sticks to the bridge of your nose, and a spring-like action gently pulls outward, opening up your nasal passages. This allows more airflow through your nose, reducing resistance and helping you breathe better.
In this guide, we’ll break down the details on how nasal strips help reduce snoring, how to use them, and when they may not work. We'll also explore alternatives and side effects, so you know what to expect.
Understanding Nasal Strips: How They Work and What They Do
Nasal strips are non-invasive and made with a flexible spring-like band covered by a hypoallergenic, skin-friendly adhesive. Once you stick them across the bridge of your nose, the tension in the strip gently lifts your nostrils open.
This action helps to increase space in the nasal passage, improving airflow and reducing the symptoms of nasal congestion. You can think of them like an external nasal dilator.
They’re the ideal tool for snorers and mouth breathers looking to become healthier nose breathers.
Keep learning about being a nasal breather vs. mouth breather here.
The Benefits of Nasal Strips for Snoring and Improved Sleep
Nasal strips offer fast relief for those who struggle with snoring due to nasal congestion, deviated septum, or allergies. Here are some of the benefits you can expect:
1. Improved Airflow and Reduced Snoring
Nasal strips physically lift the sides of the nose to open your nasal valve, the narrowest part of the airway.
This action allows 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.
2. Supports 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. Provides Relief From Nasal Congestion
Nasal strips 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.
4. Encourages Nasal Breathing Over Mouth Breathing
When you can breathe easier through your nose, you’re less likely to fall into the bad habit of mouth breathing.
Mouth breathing is associated with louder snoring, reduced sleep quality, and poor oral health. Whereas, nasal breathing is your body’s most preferred breathing pathway and helps filter and humidify the air, which also reduces dryness and irritation in your throat.
Discover more here in our guide on how to stop breathing through your mouth.
5. Safe, Drug-Free, and Non-Invasive
One of the biggest benefits of nasal strips is that they’re considered safe and easy to use. There are no risks of side effects like those seen with medication, and you don’t need a prescription! They provide a very low-risk alternative to other snoring treatments like oral appliances or nasal sprays.
How Effective Are Nasal Strips for Snoring Overall?
Nasal strips are pretty effective for mild to moderate snoring caused by nasal congestion or a deviated septum. They’re especially helpful if you’re snoring stems from allergies, colds, or sinus infections.
But nasal strips may not work for snoring caused by issues deeper in the airway, such as obstructive sleep apnea (OSA) or nasal polyps.
If you’ve been struggling with chronic snoring that is accompanied by other symptoms like waking up gasping for air, fatigue, headaches, or poor concentration, it’s best to consult with a healthcare provider.
If you want to read more on this topic, head on over to: Do nasal strips help with sleep apnea?
Tips For Using Nasal Strips the Right Way
To get the most out of your snoring strips, you need to use them correctly. Here’s our top tips:
1. Apply to Clean and Dry Skin
Start by wiping your nose to remove any excess oils or moisture before applying your nasal strip. This helps the adhesive stick better so that it doesn’t fall off during the night.
If your skin is very oily, the strip may peel off too soon, which will make it ineffective. When the strip sticks well, this also ensures a proper lift across the bridge of your nose for maximum effect.
2. Place The Strip Across the Bridge of the Nose
Correct placement is really important. Apply the strip across the bridge of your nose, just above the flared part of your nostrils (this is where your nasal valve is positioned). When placed in the proper place, the strip will gently pull outward to open up airflow through your nostrils.
3. Press and Hold for 10 Seconds
Once you’ve positioned your strip on the bridge of your nose, hold it in place for at least 10 seconds. This is the best way to ensure the adhesive bonds well to your skin so that the spring-like band can do its job.
Nasal Strips Side Effects and Considerations
The great thing about nasal strips is that they are very safe for most users, but they aren't perfect for everyone. Be aware of these potential side effects and use limitations:
1. Skin Irritation From The Adhesive
Some people experience skin irritation from the adhesive, especially with prolonged or daily use. Redness, itching, or mild swelling may occur on the side of the nose or bridge.
Using strips designed for sensitive skin, like those made by Dream Recovery, can help you avoid any irritation and improve comfort.
2. Can Lose Stickiness Overnight
If you sweat during sleep or don’t apply the strip to dry skin, it can lose its grip and peel off during the night.
To avoid this, be sure to clean the skin thoroughly before applying, and avoid using moisturizers around the application area.
3. Not Recommended for Children Under 5
Nasal strips are not designed for children under 5 years old. Their nasal structure is very small and still developing, and the adhesive may irritate their sensitive skin. The strips could also be a choking hazard if removed.
Remember to always consult a pediatrician before using any breathing aid for young children.
Alternatives to Nasal Strips for Snoring Relief and Improved Breathing
Nasal strips may not work for everyone, so here are some other effective alternatives that can help reduce snoring and improve airflow through your nose.
1. Mouth Tape
Mouth tape gently holds your lips closed while you sleep, encouraging nasal breathing and preventing unhealthy mouth breathing.
This can transform your sleep, boost energy levels, reduce snoring, and 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.
Note: You should only use mouth tape when you can comfortably breathe through your nose.
2. Oral Appliances
So, do mouth guards help with snoring? Sometimes! These oral appliances are placed in your mouth during sleep to adjust your jaw or tongue position.
This can help keep the airway open and reduce vibrations, to decrease or stop snoring in some cases. They’re often recommended for people with mild to moderate sleep apnea who can’t tolerate CPAP therapy.
Check out our list of the best anti-snore mouth guards.
3. Nasal Dilators
When it comes to nasal strips vs. nasal dilators, unlike strips, dilators are inserted into your nostrils to expand them from the inside. They provide a stronger opening of the nasal passages and can be reused multiple times.
They’re ideal for those who need more structural support than external nasal strips can provide, however, they are considered more invasive, and some people may feel uneasy placing something inside their nose.
Take a deeper look at some of the other best anti-snore devices.
Improve Your Sleep and Breathing With Dream Recovery Nasal Strips
Looking to reduce snoring and improve your sleep starting from tonight? Try Dream Recovery’s Second Wind Nasal Strips!
These premium strips use medical-grade adhesive, a durable spring-like band available in two different strengths and colors, and are designed to fit comfortably across the bridge of the nose to instantly improve airflow by up to 33%.
Whether you're dealing with nasal congestion, deviated septum, or just want to snore less, these are the perfect solution for easier breathing.
Breathe deeper with Dream Recovery Second Wind Nasal Strips.