Nasal strips vs. nasal dilators: which helps snoring?

What’s going on

Snoring happens when soft tissue at the back of the throat vibrates as you breathe. A blocked nose can make it worse. The AAO-HNS explains that a stuffy nose takes extra effort to breathe through, which creates suction in the throat and pulls floppy tissue together.

That’s why some people snore only during allergy season or with a cold. Nasal aids try to fix the nose part of the problem. They can’t do anything about the throat, the tongue or the soft palate.

How each one works

The FDA groups both under one rule, 21 CFR 874.3900, and describes them this way:

• External nasal strips are layers of material with a spring built in and an adhesive on the back. You stick one across the bridge of your nose, and it pulls the sides of your nostrils outward.
• Internal nasal dilators are made of plastic or metal and go just inside your nostrils. They push the nostrils open or press gently on the tissue between them.

Some newer external dilators, like Intake, use adhesive tabs on each side with a reusable band between them. The idea is the same as a strip: pull the nostrils open from the outside.

What “Class I, exempt” means

Nasal dilators are Class I devices, the lowest-risk category. They’re exempt from premarket review, so a maker doesn’t have to show the FDA any evidence before selling one.

The rule lists the intended use as temporary relief of breathing trouble from nasal congestion or structure. Snoring isn’t part of that description. If you see “FDA registered” on a box, that means the company is listed with the FDA, not that the FDA reviewed the product.

What the evidence says

The main summary is a 2016 review and meta-analysis of 14 studies. The authors looked at Breathe Right strips (external) and NoZovent (internal) in people with obstructive sleep apnea.

1. Nose breathing improved. Across studies, dilators made nasal breathing easier.
2. Apnea didn’t improve. In 147 people, breathing pauses per hour barely changed. Lowest oxygen levels and snoring measures didn’t change significantly either.
3. Internal dilators did slightly better. They cut full breathing stops by about five per hour. External strips showed essentially no change.

That review studied people with apnea, not people who only snore. Research on simple snoring is thin, which is why this site rates nasal strips and dilators Weak. MedlinePlus suggests trying nasal strips for snoring but notes they aren’t a treatment for sleep apnea.

Who they may help, and who they won’t

They’re most worth trying if:

• Your snoring gets worse with a cold, allergies or a stuffy nose.
• You often wake with a dry mouth because you’ve been breathing through it.
• Your nose feels narrow or blocked on one side.

They probably won’t help if:

• You snore the same with a clear nose. That snoring likely comes from the throat, and a jaw-advancing mouthpiece Strong or side sleeping Some is a better bet.
• You might have sleep apnea. Pauses, gasping or heavy daytime sleepiness need a physician and a sleep test, not a strip.
• Your nose is blocked all the time. Ongoing blockage often has a cause a physician can treat.

Not sure where your snoring starts? Try the snoring pattern finder.

Strips or dilators: how to choose

Both are cheap enough to try for a week or two. Ask your bed partner whether the snoring changes.

• External strips are simple and nothing goes inside your nose. Disposable Breathe Right strips are sold at most drugstores. Band-and-tab systems cost more up front but reuse the band.
• Internal dilators avoid adhesive on the skin. Some people find them uncomfortable, and they need a good fit to stay put.

Stop using either one if it irritates your skin or the inside of your nose. Neither is for children; a child who snores should see a pediatrician.

How to tell if it’s working

Give one type a fair try before you judge it.

1. Record a baseline. Use a phone app or ask your partner to note how loud and how often you snore for a few nights.
2. Use it for a week. Wear the strip or dilator every night, and keep everything else the same, including alcohol and sleep position.
3. Compare. If snoring is clearly quieter, your nose was likely part of the problem.
4. No change? Your snoring probably starts in the throat. Try side sleeping or look at other options rather than buying more nasal aids.

What a dentist or doctor can do

An ear, nose and throat (ENT) specialist can look inside your nose for a deviated septum, swollen turbinates or a nasal valve that collapses. The AAO-HNS notes that a nasal steroid spray or other allergy care helps some people.

Structural problems can often be treated. Turbinate reduction can sometimes be done in the office under local anesthesia. Septum and nasal valve repairs are also options.

If your nose is clear and you still snore, a physician can check for sleep apnea first. After that, a dentist trained in dental sleep medicine can talk with you about a mouthpiece. See do snoring mouthpieces work?