Nasal strip sizes: how to pick the right fit

Most nasal strips come in two sizes, small/medium and large, and in a few versions on top of that: regular or extra strength, clear or tan. For most adults a large regular strip is the natural place to start. Smaller noses, children and people whose strips keep peeling at the ends usually do better with small/medium. The rest of the choice comes down to how congested you get and how your skin reacts.

What sizes do nasal strips come in?

Nasal strips usually come in small/medium and large. The best-known strip maker sells its original tan and original clear strips in 30-count boxes in both sizes. Its FAQ gives a simple rule of thumb: small/medium for children and anyone with a small face, and large for adults.

That's about as detailed as the official guidance gets. We didn't find any strip maker that publishes nose measurements or a sizing chart, so there's no ruler test to do at home. The practical approach is to start with the size the maker suggests for your age and face, then check the fit in the mirror using the steps further down.

It also helps to know that not every version comes in both sizes. The same maker lists small/medium and large for its originals, but its extra strength tan page lists only pack counts (8, 10, 26, 44 and 72). If you have a smaller nose and want a stronger strip, read the box before you buy.

Can you cut a strip that's too big?

Cutting a nasal strip is a bad idea. The best-known strip maker says cutting its strips will ruin how they work and may stop them working at all. That makes sense once you know how a strip is built: flexible, spring-like bands run along its length, and they lift the sides of your nose as they try to flatten back out. Trim the ends and you shorten the part that does the lifting and the part that holds it in place.

If a large strip is too long for you, the maker's own advice is to buy the small/medium size of the same strip.

How do you tell if a nasal strip fits?

A nasal strip fits when it lies flat on the soft sides of your nose, just above where your nostrils flare out, and stays put once pressed down. The strip maker's application steps say to place the adhesive side right above the nostril flare. Titan's instructions for TitanAir say the same, adding that the strip goes on the soft part of the nose, not the bony bridge.

Here's a simple fit check in the mirror:

• The center of the strip sits across the middle of your nose, above the flare, not up near your eyes.
• Both ends rest on the soft, flexible part of the nose. If they reach onto the bony bridge or round onto your cheeks, the strip is probably too big for you.
• When you breathe in through your nose, it feels easier than without the strip. The maker describes the relief as something you feel as soon as the strip is on, so if you notice nothing, try moving it slightly.
• The ends stay down after you rub the strip in place. Ends that lift within minutes often mean the strip is too long, the skin is oily, or both.

Skin prep is part of fit. The maker says the adhesive won't stick properly to wet, oily or moisturized skin, so wash and dry your nose first. Titan gives the same advice and suggests skipping moisturizer. If your strips still slide, how to apply nasal strips walks through placement step by step.

Should you buy regular or extra strength?

Regular strength is the sensible first buy for most people. The best-known maker describes its extra strength tan as having an added band for 50% more strength, and its extra strength clear as 50% stronger than its original clear. It says all of its strips work the same way, by lifting the sides of the nose.

The research behind strips mostly used regular-strength versions. In a 1998 sleep lab study of 30 habitual snorers, a strip reduced maximum snoring loudness through the night, and 22 of the 30 had lower peak snoring intensity on the second night with a strip. In a 2018 randomized, double-blind trial, the original clear strip beat a placebo strip without springs on some sleep and symptom measures after a week. We found no published study comparing extra strength with regular head to head.

So pick extra strength if a regular strip helps a bit but your nose still feels tight, or if your congestion is heavier during allergy season. Our full comparison of extra strength vs regular nasal strips goes into more detail. If a regular strip does nothing at all, check placement and skin prep first, because why nasal strips don't work is often a fit problem rather than a strength problem.

Clear or tan: what's the difference?

Clear and tan strips do the same job with different materials. The strip maker explains that tan strips are made of a more porous material: once a tan strip is out of the pack and exposed to air, the adhesive becomes tacky and glue-like. Clear strips work the other way. Their non-porous material keeps air away from the adhesive, which makes them easier to remove after use.

The maker describes its clear material as hypoallergenic and says clear strips are probably the better match for dry or sensitive skin. It describes its tan strips as breathable and form-fitting and made to stay put during activity. Clear is also less noticeable, which some people like for daytime or travel.

If your skin goes red or sore after strips, clear is worth trying, and so is slower removal. The maker suggests washing your face with warm water for about 10 seconds and then lifting each side slowly. It also notes that redness, irritation, peeling and other skin reactions can happen, and to stop if they do. Our guide to nasal strip skin irritation covers this in more depth.

Does strip size matter for children?

Strip size matters most for children, because an adult strip often overhangs a small nose. The best-known maker says its strips are safe for children over 5 and suggests the small/medium size for a child's face. It doesn't make a separate children's strip. It also suggests parents of young children help put the strip on and take it off, and says children under 5 shouldn't use them.

Snoring in children is worth mentioning to a pediatrician rather than solving with a strip alone. Our article on nasal strips for kids explains what to look out for.

Which nasal strips should you buy?

Which nasal strips to buy depends on four things: your nose size, how congested you get, your skin and when you'll wear them. Here's a simple way to narrow it down.

• Most adults can start with a large, regular-strength strip, in tan for a firm hold or clear for dry or sensitive skin.
• Smaller noses and children over 5 usually suit small/medium at regular strength.
• If a strip helps a little but not enough, try the same size at extra strength, if it's sold in your size.
• If your skin reacts, switch to clear, apply it to clean, dry skin and remove it slowly with warm water.

A few safety points apply to every size. The maker says to use each strip only once, for no more than 12 hours a day, and not over sores, sunburn or irritated skin. It also says people with a latex allergy shouldn't use its strips, because the packaging is sealed with natural rubber latex.

It also helps to know what a strip can and can't do. Strips work on the front of the nose. A 1998 study in the Laryngoscope found an external dilator increased the narrowest cross-section of the nose and lowered nasal resistance in people with congestion, people with a deviated septum near the nasal valve and people with healthy noses. A 2016 meta-analysis found that nasal dilators improve nasal breathing but don't improve sleep apnea. If you snore loudly and wake up gasping or choking, see a doctor rather than shopping for a stronger strip. Our nasal strip buying guide covers the other features worth comparing, and how nasal strips work explains the mechanics.

Our pick (paid partner): TitanAir Nasal Strips

If you want a strip to start with, our pick is TitanAir Nasal Strips from Titan Recovery. This is our recommendation, not the result of testing or ranking products ourselves.

Titan says TitanAir strips are drug-free external nasal dilators with flexible spring-loaded bands. Its placement advice matches the fit check above: wash and dry your nose, skip moisturizer, and put the strip just above the flare of your nostrils on the soft part of the nose, not the bony bridge. In the morning, Titan says to loosen the strip with warm water and peel it slowly from the ends inward.

Titan says the strips are third-party tested and certified PFAS-free, and they come with a 30-night guarantee, which gives you time to see how the fit works for you. They're sold in 30, 90, 180 or 360-night supplies with free US shipping.

Read next

• Extra strength vs regular nasal strips: which to choose
• How to apply nasal strips
• Nasal strips vs nasal dilators

* 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.