12 tips for getting more out of nasal strips

The quickest way to get more out of a nasal strip is to get the first minute right: clean, dry skin, the right size, and the strip placed just above where your nostrils flare out. After that it's about habits, like a fresh strip every night, gentle removal and giving it a week or two. These twelve tips cover all of it, from the bathroom mirror to adding mouth tape.

Before you put it on

Start with clean, dry skin

The adhesive is the most common weak point. One major strip maker says its adhesive won't stick properly to wet, oily or moisturized skin, and Titan Recovery's instructions for its strips also say to skip moisturizer because oils stop the adhesive from gripping. Wash your nose with soap and water, dry it well, and put any face cream on after the strip.

Get the size right

The bands need to sit over the sides of your nose to lift them. One maker recommends small/medium for children and smaller faces and large for adults. It also says cutting a strip to make it fit can ruin it and may stop it working at all. If a strip hangs onto your cheeks or doesn't reach the sides of your nose, switch sizes rather than trimming it.

Find the flare of your nostrils

Look in the mirror and find the point where each nostril flares out. Cleveland Clinic describes the nasal valve as the passageway that runs from the middle of your nose to the bottom, and that's the area a strip is meant to open. The strip goes just above it, on the soft part of the nose, which is where the instructions from strip makers put it. In a 1997 randomized, placebo-controlled study of 53 athletes, a strip applied across the nasal valve significantly increased nasal valve area at rest in every group measured. Center it so both ends sit evenly. Our guide on how to apply nasal strips has more on placement.

Press and rub the ends

Once it's in place, press both ends down and gently rub the strip to secure it, as one maker's instructions suggest. Titan Recovery's instructions for its strips also say to center the strip and press both ends down. A little lifting at the edges as the bands start working is normal. If one end peels up completely, the skin underneath probably wasn't fully clean and dry.

Getting the most out of each night

Put it on before lights out

Apply the strip a few minutes before you settle down, then take a few slow breaths through your nose with your mouth closed. That gives you a chance to adjust a strip that's sitting off center before you're half asleep. If your nose still feels blocked with the strip on, leave mouth tape out that night. Our two-minute nose test is a quick way to check how open your nose feels.

Use a fresh strip every night

One major maker says each strip is for single use only and shouldn't be reapplied. A strip that loosens partway through the night only helps for part of it, so start each night with a new one. Keep a box by the bed so you're never tempted to reuse one.

Keep to the wear limit

Check the box for how long you can wear a strip. One major maker says its strips may be used daily but for no more than 12 hours a day, which comfortably covers a night's sleep. It also says to stop if a rash or skin irritation appears, and not to put a strip over sores, sunburned or irritated skin. How long can you wear a nasal strip covers timing in more detail.

Take it off slowly with warm water

How you take a strip off matters for your skin. One maker suggests washing your face with warm water for about 10 seconds, then gently lifting each side. You can also take it off in the shower. If your skin still gets sore, nasal strip skin irritation has more fixes.

Building a routine that lasts

Give it a week or two

One major strip maker says its strips work instantly to open your nose, but getting used to wearing one can take longer. In a 1998 sleep lab study of 30 habitual snorers, 17 needed some time to get used to the strip, and after that they said they could breathe easily, slept well and felt recovered in the morning. The same study found that on the second night with a strip, peak snoring loudness was lower than baseline in 22 of the 30. Wear one every night for a week or two before you decide.

Lean on it when you're stuffy

Strips are useful when your nose is congested. A 2019 study in people with chronic nighttime congestion found nasal resistance during sleep was 39.1% lower with a strip on, and a 1998 study found an external dilator lowered nasal resistance in congested noses as well as healthy ones. In that 1998 study, people whose congestion came from swollen nasal lining didn't always feel the difference even though the measurements showed their nose had opened, so don't judge a strip on feel alone. See how to unblock your nose before bed for other things that help.

Stack it with other snoring habits

A strip handles the nose, and other habits handle the rest. The NHS suggests sleeping on your side, not drinking too much alcohol, not smoking and losing weight if you're overweight as ways to reduce snoring. It also says you're more likely to snore if you sleep on your back, so a strip and a change of position can help each other. A strip works alongside all of them.

Add mouth tape once your nose feels open

A strip makes nose breathing easier, and mouth tape keeps your lips closed so you actually use it. The Sleep Foundation says mouth tape shouldn't be used by people with chronic nasal congestion or difficulty breathing through the nose, so put the strip on first and only add tape if breathing through your nose feels easy. If you're looking for a strip made for this, ours is TitanAir from Titan Recovery, which Titan says is designed to pair with its mouth tape. How to start mouth taping walks through the first week.

Know what a strip can't do

A strip opens the front of your nose. A 2016 meta-analysis found nasal dilators improve nasal breathing but don't improve obstructive sleep apnea, because the airway in apnea usually narrows further back, around the throat and soft palate. If you gasp, choke or stop breathing in your sleep, or you're sleepy through the day, the NHS says to see a GP, because those can be signs of sleep apnea. If strips seem to do little for you, why nasal strips don't work goes through the common reasons.

Read next

• How nasal strips work, and when they help most
• Nasal strip buying guide: 8 things to look for
• Everything we've written on nasal strips

* 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.