What Are Nasal Strips and How Do They Work?
Nasal strips are adhesive bands that you apply on the outside of your nose, specifically across the bridge, to help improve airflow. These strips are designed to gently pull open the nostrils, making it easier to breathe through your nose. For many people, this simple tool can help reduce snoring and improve breathing during sleep by reducing resistance in the nasal passages.
Though they’re often effective for some, nasal strips don't address more complex causes of snoring, like obstructive sleep apnea (OSA), a condition where breathing stops intermittently during sleep.
How Do Nasal Strips Help with Snoring?
Snoring often occurs when the airflow through the nose is obstructed or restricted, making it harder to breathe easily. This is where nasal strips come in. The strips contain tiny springs that gently pull the nostrils apart, widening the nasal passages. This helps to reduce the resistance to airflow, leading to less snoring.
When applied correctly, the strip should feel comfortable and provide a slight outward pull on both nostrils. It’s important to choose the right size and strength for your nose, as this can impact effectiveness. If the strip causes irritation or isn’t working as well as you'd hoped, you might want to try a different material or strength.
Dr. David Rosen, a sleep physician, suggests that before using nasal strips for snoring, you should first ensure there are no underlying issues like obstructive sleep apnea. A simple screening or a consultation with a healthcare provider can help rule that out.
Do Nasal Strips Really Work for Snoring?
There is some evidence that nasal strips can reduce snoring and improve sleep quality. However, research on their effectiveness has been mixed. Some studies have found that both users and their partners report less frequent and less intense snoring while using nasal strips. But, when measured in sleep studies, the results are less clear, showing no significant change in snoring frequency.
Side Effects of Nasal Strips
While most people use nasal strips without any issues, some might experience mild side effects. These can include skin irritation, redness, or itching underneath the strip, as well as slight discomfort or an increased urge to sneeze. These effects are generally mild and go away once the strip is removed.
Alternatives to Nasal Strips
If nasal strips aren’t providing the relief you’re looking for, there are several alternatives to consider. It’s important to first determine whether your snoring might be caused by sleep apnea, which nasal strips won’t address. If sleep apnea isn’t a concern, here are some other potential solutions:
1. Lifestyle Changes
Simple lifestyle adjustments can often help reduce snoring:
- Sleep on your side instead of your back
- Elevate the head of your bed or use a wedge pillow
- Avoid smoking and alcohol, especially before bed
- Maintain a healthy weight
These changes are easy to try and may also offer other health benefits, even if they don't completely stop snoring.
2. Nasal Decongestants
If congestion is causing snoring, treating the underlying issue with a nasal decongestant, saline spray, or even prescription steroid nasal sprays can help open up the airways. However, decongestants should only be used short-term.
3. Mouth and Throat Exercises
Some people find that exercises targeting the muscles in the mouth and throat, such as the tongue and soft palate, can reduce snoring. Studies suggest doing these exercises daily for 8–30 minutes for at least three months can help reduce snoring frequency and severity.
4. Internal Nasal Dilators
These small devices fit inside the nostrils and help to keep the nasal passages open. They work in a similar way to nasal strips but may offer better airflow and improved sleep quality.
5. Oral Appliances
If other methods haven’t worked, oral appliances may be an option. These devices, worn during sleep, help keep the airway open either by pulling the jaw forward or positioning the tongue. Oral appliances can significantly reduce snoring, but they need to be fitted by a dentist and may cause initial discomfort or changes like dry mouth.
Final Thoughts
Nasal strips can be a simple and non-invasive way to reduce snoring for many people, especially when snoring is caused by nasal congestion or restricted airflow. However, they may not work for everyone, especially if snoring is related to more complex issues like obstructive sleep apnea. If you're unsure about the cause of your snoring or if nasal strips don’t seem to help, it’s a good idea to consult with a healthcare provider to explore other treatment options.
