In short
- Nasal strips are drug-free spring bands that lift the sides of the nose and lower resistance to airflow.
- They go just above the flare of the nostrils on clean, dry skin, and one major maker says up to 12 hours a day.
- Studies show strips open the nose in healthy, congested and deviated-septum noses, with the biggest effect in septal deviation.
- Strips can reduce snoring that starts in the nose, but a 2016 meta-analysis found they don't improve sleep apnea.
- They pair well with mouth tape once nose breathing feels easy with the strip on.
Nasal strips are drug-free adhesive strips with spring bands that lift the sides of your nose and make breathing through it easier. They go just above where your nostrils flare out, they're worn for up to a night at a time, and they help most when the front of your nose is narrow or stuffy. Here are short, sourced answers to the 15 questions people ask most.
One note on the research: a 2014 review found most studies on nasal dilators are small and many focus on exercise, but the effect on airflow shows up again and again.
The basics
Research: moderate (what this means)How do nasal strips work?
A 2014 review describes an external nasal dilator as a strip of adhesive tape with two parallel layers of plastic that acts like a spring. As the bands try to straighten, they pull the sides of the nose outward and keep them from collapsing as you breathe in. The review says studies consistently show this widens the nasal valve and lowers nasal resistance. How nasal strips work covers the mechanism in more detail.
Do nasal strips have any drugs in them?
No, nasal strips don't contain any drugs. A strip is a mechanical device, and one major strip maker describes its strips as drug-free. Nothing is absorbed into your body, so a strip doesn't interact with medicines and you can use it alongside a spray or allergy tablet.
Do they actually open your nose?
Yes, nasal strips do open your nose, and that's well measured. A 1998 study found an external dilator increased the narrowest cross-sectional area of the nose and lowered nasal resistance in people with healthy noses, congested noses and deviated septums. A 2019 study in people with chronic nighttime congestion found nasal resistance during sleep was 39.1% lower with a strip on. In a 1997 placebo-controlled study of 53 athletes, a strip significantly increased nasal valve area at rest in every group measured.
Do nasal strips help you sleep better?
Nasal strips can help you sleep better when a blocked nose is what's disturbing your sleep. In the 2019 congestion study, people rated their ease of breathing, sleep quality and how refreshed they felt as better over 28 nights. A 2018 placebo-controlled trial also found people using real strips for two weeks were more satisfied with their sleep at day 7 than those on placebo strips. Results vary, though: two larger 2019 trials found no clear difference from placebo strips on sleep questionnaires. Do nasal strips improve sleep goes through all of it.
Do nasal strips stop snoring?
Nasal strips can reduce snoring that starts in the nose. In a 2000 randomized, placebo-controlled trial in 12 people with chronic rhinitis, a strip significantly lowered how often they snored, though not how loudly. In a 1998 sleep lab study of 30 habitual snorers, peak snoring loudness was lower on the second night with a strip in 22 of them. The NHS lists blocked or narrow nasal airways as one cause of snoring and nasal dilators or strips as a treatment for it. Snoring that comes from the throat or tongue won't change much.
Do nasal strips help sleep apnea?
No, nasal strips don't help sleep apnea. A 2016 meta-analysis found nasal dilators improve nasal breathing but don't improve obstructive sleep apnea. The NHS lists breathing that stops and starts, gasping or choking noises, loud snoring and feeling very tired during the day as symptoms. One major strip maker says plainly that its strips aren't intended to treat sleep apnea. If those symptoms apply to you, see a doctor before relying on a strip.
Wearing them
Where exactly does the strip go?
A nasal strip goes just above where your nostrils flare out, on the soft part of the nose. Cleveland Clinic describes the nasal valve as the passageway that runs from the middle of your nose to the bottom, which is the area a strip is meant to open. Too high on the bony bridge, the bands have little to lift. How to apply nasal strips has a step-by-step guide.
What size should I buy?
One major strip maker recommends small/medium for children and smaller faces and large for adults. The bands should reach the sides of your nose without hanging onto your cheeks. The same maker says cutting a strip can ruin it and stop it working.
How long can I wear one?
One major maker says its strips may be used daily, for no more than 12 hours a day. That comfortably covers a full night, and it means you can also wear one during the day, such as for exercise, as long as the total stays within the label's limit. How long can you wear a nasal strip covers timing in more detail.
Can I reuse a strip?
No, you can't reuse a nasal strip. One major maker says each strip is for single use only, that the adhesive isn't designed to be used more than once, and that you should use a fresh strip each time.
How do I take it off without hurting my skin?
To take a strip off without hurting your skin, wet it first. One major maker suggests washing your face with warm water for about 10 seconds, then gently and slowly lifting each side, or taking it off in the shower. It also says to stop using strips if a rash or skin irritation appears.
Why does my strip keep falling off?
A nasal strip usually falls off because of skin oil, water or moisturizer. One major maker says its adhesive won't stick properly to wet, oily or moisturized skin. Wash and dry your nose before you apply the strip, rub it to secure it, and put any cream on in the morning. Check the expiration date on the box too, since one maker prints one on the outer packaging. Our nasal strip tips cover other fixes.
Who they suit
Do strips help with a deviated septum?
Nasal strips can make breathing easier with a deviated septum, especially when the deviation is near the front of the nose. In the 1998 study, the effect of the strip was greatest in people whose septal deviation narrowed the nasal valve area. Titan Recovery notes on its strip page that strips don't correct a deviated septum, and that one side of the nose always being blocked is a reason to see an ENT.
Who shouldn't use nasal strips?
One major strip maker says its strips aren't for children under 5 or for people with a latex allergy, because its package is sealed with natural rubber latex. It also says not to put a strip over sores, sunburned or irritated skin, and suggests parents of young children help with putting strips on and taking them off. Check the box of whatever strip you buy, since materials differ between makers.
Can I use a nasal strip with mouth tape or a nasal spray?
Yes, you can use a nasal strip with mouth tape or a nasal spray. A strip has no drug in it, so it sits fine alongside a spray; just note that the NHS says decongestant sprays shouldn't be used for more than 5 days at a time. With mouth tape, put the strip on first and only add tape if breathing through your nose feels easy, because the Sleep Foundation says tape isn't for people with chronic nasal congestion or difficulty breathing through the nose. Our two-minute nose test is a quick check.
If you're choosing a strip for this, ours is TitanAir from Titan Recovery, which Titan says is designed to pair with Titan Mouth Tape. This is our recommendation rather than the result of our own testing.
Check this first. Skip mouth tape and see a doctor if you snore loudly, wake up gasping, have been told you stop breathing in your sleep, or can't breathe comfortably through your nose. More on safety
Read next
- Nasal strip buying guide: 8 things to look for
- 20 mouth tape questions, answered
- Everything we've written on nasal strips
Common questions
Can I wear a nasal strip during the day?
Yes. Strips aren't only for sleep. One major strip maker says its strips may be used daily, anywhere, for up to 12 hours a day, so a strip during the day and a fresh one at night is fine as long as you stay within the label's limit.
Do nasal strips expire?
They can. One major strip maker says all of its nasal strip products have an expiration date on the outer box. Check the date, since an old adhesive may not hold as well.
Do nasal strips help during exercise?
They may. In a 1997 randomized, placebo-controlled study, athletes wearing a strip had lower perceived exertion, heart rate and oxygen use during submaximal exercise than with a placebo.
Are nasal strips safe for most adults?
Yes. A 2014 review describes external nasal dilators as simple, noninvasive, painless and affordable, with minimal risk. Skip them over sore or sunburned skin and if you're allergic to the materials.
Do scented nasal strips work differently?
The strip works the same way. One major strip maker sells scented versions with menthol, eucalyptus and camphor or lavender scents activated by scratching the strip. The spring bands do the opening either way.
Sources
- External nasal dilators: definition, background, and current uses
- Role of the external nasal dilator in the management of nasal obstruction
- Physiologic effects of an external nasal dilator
- Objective and Subjective Effects of a Prototype Nasal Dilator Strip on Sleep in Subjects with Chronic Nocturnal Nasal Congestion
- Sleep Quality and Congestion with Breathe Right Nasal Strips: Two Randomized Controlled Trials
- External nasal dilation reduces snoring in chronic rhinitis patients: a randomized controlled trial
- Effect of the external nasal dilator Breathe Right on snoring
- Nasal Dilators (Breathe Right Strips and NoZovent) for Snoring and OSA: A Systematic Review and Meta-Analysis
- Breathe Right FAQs
- Nasal valve collapse
- Decongestants
- Sleep apnoea
- Mouth taping for sleep: does it work?
- Effects of nasal dilator strips on subjective measures of sleep in subjects with chronic nocturnal nasal congestion: a randomized, placebo-controlled trial
- Snoring
- TitanAir Nasal Strips
About this article
- Research
- 16 published sources, listed above.
- Evidence
- Moderate. How we rate it
- Last checked
- October 10, 2026
- Funding
- Paid partner of Titan Recovery. Their ads are labeled.
- Found an error?
- Tell us. We log fixes on the corrections page.
* 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.
