Do Nasal Strips Actually Work? What the Research Says

Last updated: October 2026 · 7-minute read · By the Rustic Sleep Team

Key takeaways

Nasal strips do one thing well: they physically widen your nostrils so air flows in more easily. In one 2019 sleep-lab study, nasal resistance during sleep was 39.1% lower with a strip on. That helps most when snoring or poor sleep comes from a narrow or partly blocked nose. Strips don't treat sleep apnea, and for long-term congestion, controlled trials found results close to placebo.

Nasal strips have gone from a pharmacy niche to something you see on athletes, on TikTok and on bedside tables. But do they actually work, or is it mostly placebo? We read the research so you don't have to. Here's what it really says, including the studies that don't flatter the product we sell.

How do nasal strips work?

A nasal strip is a flexible band with springy plastic splints inside and adhesive on the back. You stick it across the lower bridge of your nose, just above where your nostrils flare out. As the band tries to straighten, it gently pulls the sides of your nose outward and opens your nostrils.

That matters because the nasal valve, the area just inside your nostrils, has the smallest cross-section of your entire upper airway.[1] A small widening there can make breathing through your nose noticeably easier, with no drugs involved.

Do nasal strips actually work? What the research says

Study Who was tested What they found
Ulfberg & Fenton, Rhinology, 1997[2] 35 habitual snorers without sleep apnea, 14 nights Significant drops in snoring (rated by bed partners), mouth dryness and daytime sleepiness. No placebo group.
Wheatley et al., Advances in Therapy, 2019[3] 70 adults with long-term night-time congestion, 28 nights; 55 in a nasal-resistance test Nasal resistance during sleep 39.1% lower with the strip. Spontaneous awakenings down about 37%, time awake after falling asleep down about 11 minutes. People reported easier breathing and feeling more refreshed. Most sleep-lab measures were similar.
Noss et al., Advances in Therapy, 2019[4] Two randomized trials, 140 + 130 adults with long-term congestion, 14 nights Sleep quality improved in both the real-strip and placebo-strip groups, with no significant difference between them. The researchers suggest a strong placebo effect.
Dinardi et al., Eur. Arch. Oto-Rhino-Laryngology, 2021[5] Meta-analysis of 19 studies on healthy people during exercise No improvement in VO2max, heart rate or perceived effort.

The honest summary: strips reliably open the nose and lower nasal resistance. That's measured, not felt. Whether this turns into better sleep depends on why you sleep badly. When the nose is the bottleneck, people tend to snore less and wake up less dry. When the problem is somewhere else (a cold, allergies, the throat), a strip can't fix it.

“This exploratory study supports a role for the improved spring force nasal dilator strip in alleviating sleep-related symptoms in subjects with chronic nasal congestion, potentially via lowering nasal resistance and reducing nocturnal awakenings.”

Wheatley et al., Advances in Therapy, 2019

Also worth knowing: two of these studies were funded by a nasal-strip manufacturer, and the 1997 study had no placebo group. That's why we don't promise strips will "cure" snoring, and you should be careful of any brand that does.

Who are nasal strips most likely to help?

  • Nose-based snorers. If your snoring gets quieter when you breathe through a widened nose, a strip is likely to help. To check, lie on your back and gently pull your cheeks outward beside your nostrils.
  • People who wake up with a dry mouth. That's often a sign you switched to mouth breathing during the night.
  • Anyone with seasonal stuffiness from dust season, AC dryness or mild allergies.
  • Partners of snorers. In the 1997 study, it was the bed partners who reported the biggest drop in snoring.
  • Athletes and active people who want nose breathing to feel easier. See Nasal Strips for Running and the Gym.

Who won't nasal strips help?

  • People with obstructive sleep apnea. If you snore loudly and someone notices you gasp or stop breathing, see a doctor. Strips are not a treatment.
  • Throat or tongue snorers. If the vibration comes from the back of the throat, opening the nostrils won't change much.
  • Severe structural blockage, such as a badly deviated septum or nasal polyps, which needs a specialist.
  • A heavy cold or infection. The swelling is deep inside the nose, past where a strip can reach.

How to use a nasal strip correctly

  1. Wash and dry your nose. Adhesive won't stick to wet, oily or moisturized skin.
  2. Find the spot: the middle of your nose, just above where the nostrils flare out. Too high (on the bone) and it won't lift anything.
  3. Peel and press. Press the ends down and rub gently for a few seconds. Slight lifting at the edges is normal.
  4. Wear it once, for one night. A strip is designed for a single wear of up to about 12 hours.
  5. Remove it gently. Wash your face with warm water first, then peel each side slowly.

Are nasal strips safe?

For most people, yes. They're drug-free and sit on the outside of the nose. The usual side effects are mild skin irritation, redness or itching where the adhesive was.[6] Don't apply a strip over broken, sunburned or irritated skin. Rotate the exact spot slightly if you use them every night, and ask a doctor before using them on children.

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Nasal strips vs. other options

Option How it works Good for Watch out for
Nasal strip Widens the nostrils from outside Narrow or partly blocked nose, nose-based snoring Won't help throat snoring or sleep apnea
Saline rinse or spray Washes out dust and mucus Dusty days, dryness, mild congestion Use clean or sterile water only
Decongestant nasal spray Shrinks swollen tissue inside the nose Short-term relief from a cold Usually limited to a few days. Longer use can cause rebound congestion; follow the label or a pharmacist's advice
Seeing a doctor Diagnoses the actual cause Loud snoring with pauses in breathing, nose blocked all the time Don't delay if you have warning signs

Our take

Nasal strips are a cheap, drug-free, low-risk way to make nose breathing easier at night. Try them for a week. If you or your partner notice quieter nights and fewer dry-mouth mornings, they're working for you. If nothing changes, the cause is probably elsewhere, and it's worth asking a doctor.

Want to fix the whole night, not just the nose? Our guide How to Sleep Better in Egypt covers heat, noise and light too.

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Frequently asked questions

Can I use nasal strips every night?

Yes. They're drug-free, so nightly use is fine for most people. Use a fresh strip each night and skip a night if your skin gets irritated.

Do nasal strips stop snoring completely?

Not for everyone. In research, strips reduced snoring for people whose snoring came from the nose, but they can't fix snoring that comes from the throat, and they don't treat sleep apnea.

Do nasal strips help with a deviated septum?

They may make breathing a bit easier if the narrowing is near the front of the nose, but they don't correct the septum. A badly deviated septum needs an ENT specialist.

Do nasal strips help with a blocked nose from a cold?

Only a little. Cold congestion is swelling deep inside the nose, and a strip mainly opens the entrance. Saline rinses and rest usually help more.

What's the difference between clear and black nasal strips?

The job is the same: both lift and open the nostrils. Black strips, like Rustic Black Nasal Strips, are a sportier look many people prefer for training and the gym.

References

  1. Gelardi M et al. Internal nasal dilator in patients with obstructive sleep apnea syndrome and treated with CPAP. Acta Biomedica, 2019. https://doi.org/10.23750/abm.v90i2-s.8100
  2. Ulfberg J, Fenton G. Effect of Breathe Right nasal strip on snoring. Rhinology, 1997. https://pubmed.ncbi.nlm.nih.gov/9299650/
  3. Wheatley JR et al. Objective and subjective effects of a prototype nasal dilator strip on sleep in subjects with chronic nocturnal nasal congestion. Advances in Therapy, 2019. https://doi.org/10.1007/s12325-019-00980-z
  4. Noss MJ, Ciesla R, Shanga G. Sleep quality and congestion with Breathe Right nasal strips: two randomized controlled trials. Advances in Therapy, 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6822978/
  5. Dinardi RR et al. Does the external nasal dilator strip help in sports activity? A systematic review and meta-analysis. European Archives of Oto-Rhino-Laryngology, 2021. https://doi.org/10.1007/s00405-020-06202-5
  6. Sleep Foundation. How do nasal strips work? https://www.sleepfoundation.org/snoring/how-do-nasal-strips-work

This article is for general information and is not medical advice. If you have ongoing sleep or breathing problems, speak to a doctor.

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