Best nasal dilators for snoring: strips, magnetic bands and vents

Who this is for, and who it isn’t

This page is for adults whose snoring seems to start in the nose. That usually means it gets worse with a cold, allergies or a stuffy nose. The AAO-HNS says nasal congestion has been shown to cause or add to snoring.

A nasal dilator isn’t for you if:

• You might have sleep apnea. Loud snoring with pauses, gasping or heavy daytime sleepiness needs a physician and a sleep test first. Dilators don’t treat apnea.
• You snore just as much with a clear nose. That snoring probably starts in the throat.
• Your nose is blocked most of the time. Ongoing blockage often has a cause a physician can treat.
• It’s for a child. A child who snores should see a pediatrician, not try a product.

What the evidence says

Nasal strips and dilators Weak make nose breathing easier. Whether that quiets snoring is less clear.

• A 2016 review of 14 studies found dilators improved nasal breathing in people with sleep apnea. Breathing pauses, oxygen levels and snoring measures didn’t change significantly. Internal dilators did slightly better than external strips.
• A 2015 snoring trial used nasal strips plus breathing exercises as its comparison group. After three months, that group’s measured snoring hadn’t changed significantly.

So treat a dilator as a cheap experiment. If your nose is the problem, you may notice a difference within a week or two. If it isn’t, you won’t.

What “Class I, exempt” means

Under 21 CFR 874.3900, the FDA calls nasal dilators Class I devices, its lowest-risk group. They’re exempt from premarket review, so makers don’t send the FDA evidence before selling one.

The listed use is temporary relief of breathing trouble from nasal congestion or the nose’s structure. Snoring isn’t part of it. The FDA also says “FDA registered” on a box doesn’t mean the FDA reviewed or cleared the product.

How we’re testing

Testing is under way, and no results are in yet. For each dilator, we’ll record:

• Fitting time: how long it takes to apply or insert on the first night and the seventh.
• Staying power: whether it’s still in place in the morning.
• Comfort over 7 nights: skin, nostril and nose-bridge comfort each morning.
• Skin notes: redness or irritation where adhesive or plastic touches.
• Snoring: a bed partner’s notes on loudness and how often it happens.

Until then, the notes below come from what each maker states, what the FDA rule says and what the research supports. See how we test.

The options

External nasal strips

The FDA rule describes these as layers of material with a built-in spring and an adhesive back. You stick one across the bridge of your nose, and it pulls the sides of the nostrils outward. Breathe Right strips are one widely sold brand.

They’re single-use, simple, and nothing goes inside your nose. They’re the external type studied in the 2016 review.

Suits: anyone trying a dilator for the first time. Skip if: adhesive irritates your skin, or you have broken or sunburned skin on your nose.

External magnetic dilators: Intake

Intake uses two small adhesive tabs, one on each side of the nose. A reusable magnetic band clicks onto the tabs and pulls the nostrils open from the sides. The maker says nothing goes inside the nose and there’s no pressure on the bridge.

The maker sells four band sizes, S to XL, so you can adjust the pull. It says the tabs are latex-free and hypoallergenic, and only the tabs need replacing. The maker cites user-reported snoring results; that isn’t a controlled trial, and this design hasn’t been studied in the reviews above.

Suits: people who like the strip idea but want to reuse part of it, or found strips too weak. Skip if: adhesive bothers your skin. See the pick box on this page.

Internal cones and vents

The FDA rule describes internal dilators as plastic or metal pieces placed inside the nostrils. They push the nostrils open or press gently on the tissue between them.

In the 2016 review, the internal dilator cut full breathing stops by about five per hour in people with apnea. That’s a small change, and it doesn’t make them an apnea treatment.

Suits: people who react to adhesive on their skin. Skip if: something inside your nose feels uncomfortable, or you have nosebleeds or a sore inside your nose.

Side effects and fit

Dilators are low-risk, but they aren’t problem-free.

• Skin irritation. Adhesive can redden or peel skin, especially with nightly use. Remove strips and tabs slowly, and follow the maker’s directions.
• Nostril soreness. Internal dilators that are too big can rub. Too small, and they fall out overnight.
• Fit matters. If you’re between sizes, start with the size the maker suggests for your nose and adjust from there.
• Stop if it hurts. Stop using any dilator that causes pain, bleeding or a rash. See a physician if it doesn’t clear up.

None of these is for children.

How to choose

1. Check that your nose is the problem. If your snoring changes with a cold or allergies, a dilator is worth trying. The snoring pattern finder can help.
2. Start cheap. Try disposable strips for a week. Keep alcohol and sleep position the same so you can tell what changed.
3. Switch type if needed. If strips help a little but irritate your skin or feel weak, try a magnetic band or an internal vent.
4. No change after two weeks? Your snoring probably starts in the throat. Side sleeping Some or a jaw-advancing mouthpiece Strong is a better bet. See how to stop snoring.

For how the two main types compare in more detail, read nasal strips vs. nasal dilators.

An ear, nose and throat specialist can check for a deviated septum, swollen turbinates or allergies. The AAO-HNS notes a nasal steroid spray or allergy care helps some people.