Breathing strips are designed to open up your nasal passages, making it easier to breathe. People commonly use them to help with snoring or when they’re feeling congested.
But how do breathing strips work, exactly? And how well do they really work? Are there other solutions you should try instead?
This article will break down the science behind breathing strips, what they can and can’t do, and when it’s time to talk to a healthcare professional about your congestion or snoring.
How do nasal strips work?
Nasal strips are pretty simple. You stick an adhesive strip to the bridge of your nose, and it gently pulls your nostrils open a little more. This widens your nasal passages, which increases airflow and may help you breathe easier and snore less.
These strips are usually made of a flexible band embedded in some kind of sticky material. The adhesive keeps the strip on your nose, and the flexible band provides the pulling power.
It’s worth noting that there are two main types of nasal dilators. External nasal strips stick to the outside of your nose, while internal nasal dilators are designed to be inserted inside your nostrils.
Do nasal strips really help with snoring?
Research on nasal strips and snoring is mixed. Some studies suggest that the strips can reduce snoring and improve sleep quality, while others show no real difference when objective snoring measurements are taken.
Often, people report that nasal strips have helped them, or their sleeping partners report less snoring. This perceived improvement is based on subjective reports, however, and not on hard data.
Limits of nasal strips
It’s unlikely that nasal strips will work for everyone who snores. They’re most likely to help people whose snoring is caused by a stuffy nose or narrow nasal passages. If your snoring is caused by the position of your tongue, obesity, or drinking alcohol, nasal strips probably won’t do much for you.
Nasal Strips and Sleep Apnea
It’s really important to understand that nasal strips are not a treatment for sleep apnea. Sleep apnea is a serious medical condition, and it needs a doctor’s help.
Nasal strips might help a little with snoring if you have very mild sleep apnea. But you shouldn’t use them as your main treatment.
If you think you might have sleep apnea, talk to a doctor. Signs of sleep apnea include:
- Loud snoring
- Pauses in your breathing while you’re asleep
- Feeling really sleepy during the day
What about deviated septums and nasal valve collapse?
If you have a deviated septum, breathing strips might offer some short-term relief. However, they won’t fix the structural problem. For long-term relief, you may need to consider medical treatments like septoplasty.
Nasal strips can also help if you have nasal valve collapse because they support the walls of your nose. Other options include procedures like Vivaer Nasal Airway Remodeling.
Alternatives to nasal strips
Nasal strips can provide temporary relief from snoring and congestion, but they’re not the only option.
Lifestyle changes
Often, simple lifestyle adjustments can make a big difference in snoring:
- Sleeping on your side instead of your back
- Raising the head of your bed by a few inches
- Avoiding alcohol and smoking, especially close to bedtime
- Losing weight, if appropriate
Medical and other interventions
If lifestyle changes don’t cut it, you might want to consider these options:
- Nasal decongestants to relieve congestion
- Internal nasal dilators, which some people find more effective than external strips
- Oral appliances to reposition the jaw and tongue
- Myofunctional therapy (exercises to strengthen the muscles of the mouth and throat)
- Surgery
In Summary
Nasal strips are an easy-to-use, inexpensive way to open your nasal passages, improve airflow, and cut down on snoring. They don’t work for everyone, but they’re worth a try.
If you snore regularly or suspect you might have sleep apnea, talk with your doctor. Snoring and sleep apnea can sometimes indicate a serious underlying medical condition.
There are other treatments and lifestyle changes you can try to breathe easier at night and sleep more soundly.