Quick Answer: Nose strips work for some things and not others. They reduce mild snoring caused by nasal obstruction and slightly improve airflow, but they do not treat sleep apnea, cure chronic congestion, or stop throat-based snoring. Clinical studies show mixed results overall, with some finding no significant benefit over placebo. They are worth trying as a first step, but set your expectations accurately.
In This Guide
Reading Time: 6 minutes
The question is simple enough. You have seen the strips in every pharmacy in Canada, you have seen athletes wearing them on television, and you have probably wondered whether sticking a piece of adhesive across your nose actually changes anything meaningful. The answer is not as simple as the question.
At Mattress Miracle in Brantford, customers ask us about nose strips regularly, usually in the context of snoring or nighttime congestion. After nearly 40 years of helping people sleep better, we have learned to be honest about what works and what does not. Nose strips fall into a category where the truth is genuinely mixed.
What Nose Strips Actually Do
A nasal strip is a flexible adhesive band that you press across the bridge of your nose before bed. The band contains a spring-like element that tries to straighten itself, which lifts the sides of the nostrils outward. This physically widens the nasal valve, the narrowest part of the nasal airway located just inside each nostril.
The effect is mechanical and immediate. Put the strip on and you can feel the nostrils open wider. Take it off and they return to their normal position. Strips do not reduce inflammation, thin mucus, kill allergens, or treat any underlying condition. They hold your nose open. That is all.
The real question is whether holding your nose open a few millimetres wider does anything useful for breathing, snoring, or sleep quality.
The Verdict for Each Use Case
| Use Case | Do They Work? | Evidence Level | Our Take |
|---|---|---|---|
| Mild nasal congestion | Somewhat | Mixed (RCTs show placebo-level improvement) | Worth trying, but humidifier and saline work better |
| Nasal-based snoring | Yes, for some people | Moderate (bed partner reports improved) | Good first step before more expensive solutions |
| Throat-based snoring | No | Strong (strips cannot reach throat obstruction) | Try a mouthguard or positional therapy instead |
| Sleep apnea | No | Strong (meta-analysis confirms no AHI improvement) | See a sleep doctor, this needs medical treatment |
| Exercise breathing | Possibly | Limited (small studies, subjective improvement) | Low risk, try it and see |
| Nasal valve collapse | Yes | Good (directly addresses the mechanical problem) | One of the few conditions strips genuinely fix |
8 min read
What the Best Studies Found
The Study That Supports Them
Ulfberg and Fenton published a 1997 study in the journal Rhinology testing Breathe Right strips on 35 habitual snorers over 14 nights. Bed partners reported significant reductions in snoring intensity. Participants also had less mouth dryness and improved Epworth Sleepiness Scale scores. The key detail: this study only included people with simple snoring, not sleep apnea. For this specific group, the evidence was positive.
The Study That Challenges Them
In 2019, Noss, Ciesla, and Shanga published two randomized controlled trials in Advances in Therapy. They compared Breathe Right strips to placebo strips (identical-looking strips with no spring mechanism) in people with nighttime congestion. The result was clear: Breathe Right strips did not significantly improve subjective sleep quality or nasal congestion compared to the placebo. Both groups improved equally.
The researchers suggested a strong placebo effect. After decades of marketing, people expect nose strips to help. That expectation alone may produce a perceived benefit, regardless of whether the strip is doing anything mechanical.
The Meta-Analysis on Sleep Apnea
Camacho and colleagues published a systematic review in Pulmonary Medicine in 2016, analyzing 14 studies and 294 patients. They found no significant improvement in the apnea-hypopnea index with nasal dilators. The AHI moved from 28.7 to 27.4 events per hour, a change too small to be clinically meaningful. The conclusion was definitive: nasal strips should not be used as a standalone treatment for obstructive sleep apnea.
Internal vs External Comparison
A 2019 study in Acta Biomedica by Gelardi and colleagues compared internal nasal dilators against external adhesive strips in 41 patients. Both reduced snoring compared to no treatment, but internal dilators performed slightly better and were preferred by more patients. If you have tried external strips and found them ineffective, an internal dilator may be worth trying before giving up on nasal dilators entirely.
The Placebo Problem in Nose Strip Research
One of the challenges in studying nose strips is that participants can feel when they are wearing one. A true placebo is supposed to be indistinguishable from the real treatment. With adhesive strips, the physical sensation of the band on your nose makes blinding difficult. The Noss study used a clever design with inactive strips that looked and felt similar, yet the placebo group improved just as much. This tells us that some of the benefit people attribute to nose strips may come from the ritual of putting something on before bed rather than the mechanical opening itself.
Brad, Owner, 40+ years of experience: "Here is what I tell customers: nose strips cost about $12 for a two-week supply. That is the cheapest experiment you can run on your breathing. If they help, great. If they do not, you have learned something valuable about where your problem actually is. Either way, $12 is a small price for useful information."
When Strips Make Sense
Despite the mixed research, there are situations where nasal strips are a reasonable option.
As a Diagnostic Tool
If strips noticeably improve your breathing, that tells you the nasal valve is a significant part of your obstruction. This information helps guide further treatment decisions. If strips do nothing, your problem is likely deeper in the nasal passages or in the throat, which points you toward different solutions.
For Occasional Use During Colds or Allergies
When a cold or seasonal allergies temporarily swell your nasal passages, strips can provide mechanical relief while your body fights the infection or while medication takes effect. Used this way, they are a bridge, not a long-term solution.
Alongside Other Remedies
Strips work best as part of a combination approach. A saline rinse before bed clears mucus. A humidifier prevents dry-air swelling. Raising your head reduces blood pooling. Adding a strip on top of these changes addresses one more variable. None of these remedies alone is a complete fix for most people, but together they can add up to significantly better breathing.
When Something Else Works Better
Bedroom Environment Changes
If your congestion is caused by allergens or dry air, no strip can compensate for a bedroom full of dust mites or air at 20 percent humidity. An allergen-proof mattress protector, weekly hot-water sheet washing, and a humidifier at 40 to 50 percent address root causes that strips simply bypass. We carry protectors at Mattress Miracle in Brantford that fit any mattress size.
Head Positioning
For positional congestion (nose blocks when lying flat, clears when sitting up), raising your head is more effective than a strip. A wedge pillow or adjustable bed base reduces the blood pooling that causes tissue swelling. Our white glove delivery includes full setup so you can try the angle on the first night.
Anti-Snoring Mouthguards
If your snoring originates in the throat rather than the nose, a mandibular advancement device (mouthguard) physically holds the jaw forward, opening the airway behind the tongue. These are more effective for throat-based snoring than anything that goes on or in the nose.
Medical Evaluation
Persistent nasal obstruction that does not improve with environmental changes warrants medical assessment. A deviated septum, nasal polyps, or chronic rhinitis may need treatment that strips cannot provide. If you also snore heavily, stop breathing during sleep, or feel exhausted despite sleeping enough hours, ask your doctor about a sleep study.
The Quick Strip Test
Before buying a full box, try this: use your fingers to gently pull the sides of your nostrils outward while breathing in. If airflow improves noticeably, a nasal strip will likely help you. If it makes no difference, the obstruction is deeper inside your nasal passages and strips will not address it. This 10-second test can save you from spending money on something that will not work for your specific situation.
Sources
- Ulfberg, J., and Fenton, G. "Effect of Breathe Right nasal strip on snoring." Rhinology, vol. 35, no. 2, 1997, pp. 50-52.
- Noss, M.J., et al. "Sleep Quality and Congestion with Breathe Right Nasal Strips: Two Randomized Controlled Trials." Advances in Therapy, vol. 36, 2019. doi:10.1007/s12325-019-01005-5.
- Camacho, M., et al. "Nasal Dilators (Breathe Right Strips and NoZovent) for Snoring and OSA: A Systematic Review and Meta-Analysis." Pulmonary Medicine, 2016. doi:10.1155/2016/4841310.
- Gelardi, M., et al. "Internal and external nasal dilator in patients who snore: a comparison in clinical practice." Acta Biomedica, vol. 90, no. 2-S, 2019. doi:10.23750/abm.v90i2-S.8096.
Nasal strips work by mechanically lifting the nasal valve open with a spring-like adhesive strip, and research shows they can reduce nasal airway resistance by 20 to 30 percent, primarily benefiting people whose snoring or congestion originates from nasal valve collapse rather than deeper sinus issues. Mattress Miracle at 441½ West Street in Brantford carries anti-snore pillows that complement nasal breathing aids. Dorothy recommends combining nasal strips with side sleeping on a contoured pillow, as the dual approach addresses both nasal and positional components of nighttime congestion and snoring. Call (519) 770-0001.
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441 1/2 West Street, Brantford, Ontario
Call 519-770-0001Frequently Asked Questions
Do Breathe Right strips actually work?
For people with nasal valve weakness or mild nasal-based snoring, Breathe Right strips can improve airflow and reduce snoring. However, two randomized controlled trials in 2019 found they did not significantly outperform placebo strips for nasal congestion and sleep quality. The benefit appears to be real for some users and largely psychological for others.
Do nose strips work for sleep apnea?
No. A 2016 meta-analysis covering 14 studies found no clinically significant improvement in sleep apnea severity with nasal strips. Sleep apnea involves airway collapse behind the nose, which strips cannot address. If you suspect sleep apnea, seek medical evaluation rather than relying on over-the-counter products.
Are internal nasal dilators better than external strips?
A 2019 head-to-head study found that internal dilators reduced snoring in a larger percentage of patients than external strips. However, both types improved snoring compared to no treatment. Internal dilators take a few nights to get used to but may be worth trying if external strips have not helped you.
How long can you wear nose strips?
External adhesive strips are safe for nightly use, though some people develop skin irritation from the adhesive after weeks of continuous use. If you notice redness or soreness on the bridge of your nose, take a break and try a sensitive-skin version. There is no maximum duration for using nasal strips, unlike decongestant sprays which should be limited to three days.
Talk to Us in Brantford
Mattress Miracle
441 1/2 West Street, Brantford
Phone: (519) 770-0001
Hours: Mon-Wed 10-6, Thu-Fri 10-7, Sat 10-5, Sun 12-4
Whether nose strips work for you or not, your sleep environment matters. Come in and talk to us about adjustable bases, allergen-proof protectors, and pillow options that help address the root causes of nighttime breathing problems. We have been helping Brantford families since 1997.
Related Reading
- Best Nose Strips for Sleep and Breathing: Types and Research
- Snoring Mouthguards vs. Nasal Strips: What Actually Works?
- Snoring Remedies That Actually Work
- Clogged Nose Remedy: What Works Fast
- Lucid Dream Mask: How They Work, Research and Honest Assessment
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We are located at 441½ West Street in downtown Brantford. Free parking available. Our team does not work on commission, so you get honest advice based on your needs.
Mattress Miracle , 441½ West Street, Brantford, ON · (519) 770-0001
Hours: Monday–Wednesday 10am–6pm, Thursday–Friday 10am–7pm, Saturday 10am–5pm, Sunday 12pm–4pm.