The best nasal strips for snoring: what matters, and our pick

The best nasal strip for snoring lifts the sides of your nose firmly, stays on until morning and is comfortable enough to wear every night. Strips help most when snoring starts in a narrow or stuffy nose, and the research on that kind of snoring is encouraging. Below is what to look for, the warning signs that need a doctor instead, and the strip we recommend.

Can a nasal strip help your snoring?

Snoring happens when parts of your airway vibrate as you breathe, and the NHS lists the tongue, mouth, throat and the airways in your nose as possible sources. When a blocked or narrow nose is the cause, the NHS names nasal dilators and strips that hold the nose open as one of the treatments.

The snoring studies are encouraging. A 1998 sleep lab study recorded 30 habitual snorers overnight, and on the second night with a strip, peak snoring loudness was lower than baseline in 22 of them. The snorers without sleep apnea benefited most. In a randomized, placebo-controlled trial of people with chronic rhinitis, snoring frequency fell from about 258 snores an hour with a placebo strip to about 173 with a real one.

Results do vary. In a 2001 study of heavy snorers, strips widened the nose but didn't change snoring duration or loudness overall, and the clearest benefits showed up in a smaller group with marked nighttime nasal blockage. A 2026 meta-analysis of people with sleep-disordered breathing concluded dilators may help as an add-on for people with mild symptoms or nasal congestion. The pattern across all of it is the same: the more your nose is part of the problem, the more a strip can do.

What matters in a nasal strip for snoring?

A snoring pattern that fits

Start by checking whether your nose is the likely culprit. Cleveland Clinic lists trouble breathing that gets worse when lying down, mouth breathing during the day and snoring at night among the symptoms of nasal valve collapse, and names breathing strips as an option that may help you breathe easier and sleep better. If your nose often feels tight at night, a strip is a sensible first thing to try. Our two-minute nose test is a quick way to check.

Enough spring to open the nose

The bands are what lift your nose, so lift is the main thing you're buying. A 2019 study of a strip with improved spring forces found nasal resistance during sleep was 39.1% lower with the strip on, in people with chronic nighttime congestion. A 1998 study found an external dilator lowered nasal resistance in healthy noses, congested noses and noses with a deviated septum, with the biggest effect in people whose septum narrowed the nasal valve. If you have a narrow nose or heavy congestion, a stronger strip may suit you better. Extra strength vs regular nasal strips compares the two.

An adhesive that stays on until morning

Snoring tends to carry on all night, so a strip that comes loose halfway through only covers part of it. One major strip maker says its adhesive won't stick properly to wet, oily or moisturized skin. Wash and dry your nose before bed, and look for a strip that grips well without being painful to remove. The same maker suggests wetting the strip with warm water for about 10 seconds in the morning and lifting each side gently.

Correct placement every time

A strip has to sit over the sides of the nose it's meant to lift. In a 1997 randomized, double-blind, placebo-controlled study of 53 athletes, a strip placed across the nasal valve significantly increased nasal valve area at rest in every group measured. Put it just above where your nostrils flare out, centered, with both ends pressed down. How to apply nasal strips walks through it step by step.

Comfort you can live with every night

A strip only helps on the nights you wear it. In the 1998 study, the only side effect was one person who briefly felt the urge to sneeze after the first strip, and 17 of the 30 needed some time to get used to the strip before they said they breathed easily and slept well. Choose a strip you find comfortable, and give it a week or two.

Room to pair with mouth tape

Some snoring comes from the mouth falling open. The Sleep Foundation explains that snoring often occurs when someone breathes through their mouth, and that mouth tape gently encourages nasal breathing. The NHS lists a mouth falling open during sleep as one cause of snoring, separate from a blocked nose. A strip keeps the nose open, tape keeps the lips closed, and many people use both. Put the strip on first and add tape only if nose breathing feels easy. Does mouth tape help snoring covers the research on tape.

When does snoring need a doctor, not a strip?

Strips open the front of the nose, and a 2016 meta-analysis found nasal dilators don't improve obstructive sleep apnea. A strip can make snoring quieter without touching an apnea problem, so it's worth knowing the warning signs. The American Academy of Sleep Medicine lists five:

• Snoring, often noticed by a bed partner.
• Choking, gasping or silent pauses in breathing during sleep.
• Fatigue or heavy daytime sleepiness.
• Obesity, with a BMI of 30 or higher.
• High blood pressure. Between 30 and 40% of adults with high blood pressure also have sleep apnea.

The AASM also names unrefreshing sleep, morning headaches, waking at night to urinate and trouble concentrating as other common symptoms. The NHS says to see a GP if you feel sleepy during the day, your breathing stops and starts while you sleep, or you make gasping or choking noises. If any of that sounds familiar, get checked before relying on strips. Snoring vs sleep apnea explains the difference.

Our pick (paid partner)

Our pick for snoring is TitanAir Nasal Strips from Titan Recovery. This is our recommendation, not the result of testing or ranking products ourselves.

TitanAir fits what matters for snoring. Titan says the strips are drug-free external nasal dilators with flexible spring-loaded bands that lift the nasal passages open, and a skin-safe adhesive that stays put and leaves no residue. Its placement instructions match the research: clean, dry skin with no moisturizer, and the strip just above the flare of your nostrils on the soft part of the nose. To remove it, Titan says to loosen it with warm water and peel slowly from the ends inward.

Titan says the strips are designed to pair with Titan Mouth Tape, which suits anyone whose snoring involves an open mouth. They're third-party lab-tested and PFAS-free, according to Titan, and come with a 30-night guarantee, which covers the adjustment period most people need. They come in 30, 90, 180 or 360-night supplies with free US shipping.

Read next

• How to stop snoring
• Why nasal strips sometimes don't work
• Nasal strip buying guide: 8 things to look for

* This content is for informational and educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure or prevent any disease or health condition. Talk to a qualified healthcare provider about your health.