After discovering the benefits of mouth tape for sleep, I became curious about another popular aid: nasal strips. I’d heard them mentioned in podcasts and conversations, but I wanted to know, do nasal strips actually work, or are they just a gimmick?
Nasal strips are used for a variety of purposes, such as:
Improving sleep by reducing or eliminating snoring
Enhancing athletic performance by opening nasal passages during exercise
Relieving congestion and supporting easier breathing when airflow is restricted
But how exactly do they work? Despite the different brands and designs available, all nasal strips use the same principle: they gently lift and open the nasal passages, improving airflow and helping you breathe more freely.
Just to be clear, nasal strips aren’t a miracle cure. They won’t completely stop snoring or dramatically boost athletic performance. What they can do, however, is provide a simple, affordable way to improve airflow, especially if you’re dealing with congestion or partial nasal obstruction.
When selecting the best nasal strips for you, it’s crucial to:
- Understand the specific issue you want to address. Do you want just a slight adjustment to your nose, or want to invest in a nasal strip that will open your airways a lot?
- You also need to think of when you will use them the most. If it’s only for your sleep, you might want to get nasal strips that don’t have too strong an adhesive. If you will be training or even going to a sauna with them, you want something very strong and sweat-proof.
- And don’t forget to choose your nasal strip for your nose size, and they do vary in size, and you don’t want to pick something that is way too small or way too big for your nose.
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Best nasal strips
Intake Breathing Nasal Strip Starter Kit
Intake is a patented two-part nasal dilator system that features two independent nasal strips (Tabs) and a sturdy, magnetic relief band that works together to open your nasal passages to their widest capacity.
The snoring aid Starter Kits come with all the essentials to start using Intake Breathing. It comprises four reusable Intake Relief Bands in various sizes to help you find the perfect fit, 15 or 30 pairs of nose breathing strips (Tabs) for single use, and a Magnetic Applicator to apply the tabs quickly.
Pros
+ only magnets are single-use
+ comes in multiple sizes to fit your nose perfectly
Cons
– Magnet replacements are expensive ( many people save old magnets and buy medical tape to stick them on)
Mute Snoring Nasal Dilator Snoring Solution
Technically not a nasal strip, but if you are not a big fan of nasal strips that go on top of your nose, you don’t like how they look, or have very sensitive skin, you might like the Mute snoring nasal dilator. It might need some time to get used to placing it into your nose, but after a few times, you will not even notice it is there. But it is not for everyone, and some people, depending on nose size and shape, might find it uncomfortable or even painful.
Make sure to pick the right size for you as they come in 3 different sizes.
Pros
+ reusable
+ discreet
Cons
– can be tricky to place them inside the nose
– Can irritate the skin inside the nose
Dream Performance And Recovery Second Wind Nasal Strips
Second wind strips are designed for athletes to help with sleep and performance. These nasal strips stay strong even when you sweat. The patented design is lightweight, infinitely recyclable, and NCAA permissible.
Pros
+ most elegant looking nasal strip
+ light and comfortable to wear
+ fully recyclable
+less adhesive than in other single use strips
Cons
– single use
– can get expensive
Clean Strips Non-Toxic Nasal Strips
If you are using nasal strips daily, it can become quite wasteful. These nasal strips are 100% PFAs-Free & Non-Toxic, free from harmful chemicals, ensuring a safe and clean breathing experience.
They are also Eco-Friendly & Gentle on Skin. Made from natural bamboo fiber with a hypoallergenic adhesive, perfect for sensitive skin.
Pros
+ more sustainable than other single-use nasal strips
+ gentle to your skin
Cons
– single use
– can become expensive
Breathe Right Nasal Strips
Breath Right is probably the most well-known nasal strip brand. They are great for all occasions and also have multiple sizes, strengths, and colours to fit everyone’s needs. I specifically like these as they are clear, and less noticeable , so you will not look like you are wearing a Band-Aid on your nose.
Pros
+ multiple sizes and colours to suit you
Cons
– single use
InstaClear Extra-Strength Nasal Strips
Insta Clear nasal strips are larger than Breath Right, so if you want the biggest opening of your nose, they are great, but if you want something discreet or have a smallish nose, they might be too big.
Pros
+ opens up the nose more than other single-use nasal strips
Cons
– Not suitable for small noses
– single use
Who Should Use Nasal Strips?
- People who snore due to nasal congestion
- Those with mild allergies or colds causing blocked airflow
- Athletes or runners looking to open airways during exercise
- Anyone experiencing occasional nasal obstruction at night
Who Should Avoid Nasal Strips or Consult a Doctor First
- People with chronic or severe sleep apnea (strips won’t solve the root issue)
- Those with frequent, unexplained nasal blockages may need medical evaluation.
- Anyone with skin sensitivities or allergies to adhesives
- People with structural issues like a severely deviated septum (strips may not help much).
How to apply and remove nasal strips.
Before applying them, make sure you wash and dry your face so it is free from any oils and water, and your nasal strip sticks.
When removing nasal strips, keep the movement slow and gentle to make sure you don’t damage your skin, especially if you have nasal strips that have a very strong adhesive.
You might also like:
Mouth Tape for Sleep: Does it Work?
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition and menopause coaching specialist, and a writer in the nutrition and self-improvement field. She explores science-based approaches to holistic health and plant-based nutrition, with a strong focus on researching clean, non-toxic products that support long-term well-being.
