Quick Answer: Internal nasal dilators (stents) provide the strongest airflow improvement by mechanically widening the nasal valve, while external adhesive strips like Breathe Right are more comfortable but less effective. For sleepmaxxing, start with external strips ($10-$15 per box). If those help but are not enough, upgrade to reusable internal dilators ($15-$25). Neither replaces treatment for obstructive sleep apnea.
In This Guide
Reading Time: 10 minutes
Why Nasal Breathing Matters for Sleep
Nasal breathing during sleep is not just a sleepmaxxing trend. There is solid research behind it. A 2003 study by Fitzpatrick and colleagues, published in the European Respiratory Journal, measured upper airway resistance in sleeping subjects breathing through the nose versus the mouth. The results were striking: oral breathing produced resistance of 12.4 cmH2O/L/s compared to 5.2 cmH2O/L/s for nasal breathing. That is more than double the resistance.
Higher airway resistance means your respiratory muscles work harder, your oxygen exchange is less efficient, and your sleep architecture is more likely to be disrupted. Nasal breathing also filters, warms, and humidifies incoming air, which protects the airways from drying out overnight.
The problem is that many people's nasal passages are not wide enough to breathe comfortably through the nose during sleep, especially when lying down (gravity shifts blood flow to the nasal tissues, causing mild congestion). That is where nasal dilators come in.
Types of Nasal Dilators: Three Categories
Nasal dilators fall into three categories, each with different mechanisms, comfort levels, and effectiveness.
1. External Adhesive Strips
These are the most recognisable type. Breathe Right strips are the original, but there are now dozens of options from various manufacturers. They work by using a spring-loaded adhesive strip placed across the bridge of the nose. The strip's recoil gently pulls the nostrils open from the outside.
Pros:
- Easy to use, no insertion required
- Comfortable for most people
- Widely available at Canadian pharmacies
- No risk of nasal irritation from internal contact
Cons:
- Disposable (ongoing cost of $0.30-$0.50 per strip)
- Less effective than internal dilators at opening the nasal valve
- Adhesive can irritate sensitive skin
- May fall off during sleep if skin is oily or sweaty
Cost: $10-$15 for a box of 30 strips at most Canadian pharmacies
2. Internal Nasal Stents (Dilators)
These are small, flexible devices inserted into the nostrils. They mechanically widen the nasal valve from the inside, which is the narrowest point of the nasal airway and the primary site of nasal airflow restriction.
Popular options include Mute (adjustable, three sizes), Intake (magnetic anchoring), and various silicone stent designs available on Amazon.ca. Most come in sets of multiple sizes so you can find the right fit.
Pros:
- Most effective at opening the nasal valve mechanically
- Reusable (most last 1-3 months with proper cleaning)
- Lower long-term cost than disposable strips
- Not affected by skin oil or sweat
Cons:
- Takes several nights to get used to having something in your nose
- Can cause nasal irritation or dryness if the fit is wrong
- Must be cleaned regularly to prevent bacterial buildup
- Some people find them uncomfortable enough to affect sleep onset
Cost: $15-$30 for a starter kit with multiple sizes
The Nasal Valve: Why It Matters
The nasal valve is the narrowest cross-section of the nasal airway, located about 1.3 cm inside the nostril. It accounts for roughly 50% of total nasal airflow resistance. Even a small widening of this area, just 1-2 mm, can significantly reduce breathing effort during sleep. Internal dilators target this specific area, which is why they tend to outperform external strips in clinical comparisons.
8 min read
3. Spring-Loaded Nasal Clips
These sit inside the nostrils and use a spring mechanism to push the nostrils apart. They are a hybrid between external strips and internal stents, less invasive than a full stent but more effective than an external strip.
Pros:
- Quick to insert and remove
- Reusable
- Less intrusive than full internal stents
Cons:
- Can slip out during sleep
- Spring tension may cause discomfort in some nose shapes
- Effectiveness varies widely by brand and design
Cost: $10-$20 for a multi-pack
Nasal Dilator Ranking Table
| Type | Effectiveness | Comfort | Cost per Month | Reusable | Best For |
|---|---|---|---|---|---|
| Internal stents (e.g., Mute) | High | Moderate (adaption period) | $5-$10 | Yes | Serious sleepmaxxers, chronic nasal congestion |
| External strips (e.g., Breathe Right) | Moderate | High | $10-$15 | No | Beginners, occasional use, sensitive noses |
| Spring-loaded clips | Moderate | Moderate | $3-$5 | Yes | Budget-conscious, travel |
Brad, Owner, 40+ years of experience: "Nasal breathing is one of those things that sounds simple but makes a real difference. I have had customers come in saying they finally stopped waking up with a dry mouth after trying nasal strips. It is a small change that affects how rested you feel. But I always tell people: if you are snoring loudly or waking up gasping, see a doctor first. A strip is not going to fix sleep apnea."
Nasal Dilators vs Mouth Taping: The Safety Question
Mouth taping has become one of the most visible parts of the sleepmaxxing trend. The idea is simple: tape your mouth shut to force nasal breathing. But simple does not mean safe.
A 2025 systematic review published in PLOS ONE concluded there is "a potentially serious risk of harm for individuals indiscriminately practising this trend." The key risks include aspiration if vomiting occurs during sleep, asphyxiation if nasal obstruction develops overnight, and complications for anyone with undiagnosed sleep apnea, GERD, or respiratory conditions.
Nasal dilators achieve a similar goal (encouraging nasal breathing) without blocking the mouth. Your body can still default to oral breathing if nasal airflow becomes insufficient. This makes dilators a fundamentally safer approach.
| Factor | Nasal Dilators | Mouth Taping |
|---|---|---|
| Safety | Low risk | Moderate to high risk |
| Mechanism | Opens nasal passages, mouth available as backup | Forces nasal breathing by blocking oral airway |
| Sleep apnea risk | No additional risk | Can mask or worsen undiagnosed apnea |
| GERD risk | No additional risk | Aspiration risk if reflux occurs |
| Comfort | Varies by type | Adhesive on skin, psychological discomfort |
| Evidence base | Multiple studies on nasal dilators | Very limited clinical evidence for mouth taping |
For a complete breakdown of sleepmaxxing safety, including mouth taping risks and the orthosomnia trap, read our Sleepmaxxing Routine Checklist.
When to See a Doctor Instead of Buying a Dilator
Nasal dilators are appropriate for mild nasal congestion, narrow nasal passages, or general sleepmaxxing optimisation. They are not appropriate as a substitute for medical evaluation if you have:
- Loud snoring with gasping or choking: This suggests obstructive sleep apnea, which requires a sleep study and potentially CPAP therapy.
- Chronic nasal obstruction: If you cannot breathe through your nose during the day, a dilator at night may not be enough. See an ENT specialist. A deviated septum or nasal polyps may be the cause.
- Daytime sleepiness despite adequate sleep hours: This could indicate a sleep disorder that a dilator will not address.
- High blood pressure or cardiovascular concerns: Untreated sleep-disordered breathing is a risk factor for cardiovascular disease. Get evaluated.
In Ontario, your family doctor can refer you for a sleep study, which may be covered by OHIP. Home sleep tests are also increasingly available.
Dorothy, Sleep Specialist: "I always ask customers about their breathing when they come in looking for a new mattress. If someone tells me they snore heavily, I suggest they talk to their doctor before spending money on sleep accessories. The mattress and the pillow matter, but if you are not breathing properly, nothing else will fix the real problem."
Your Sleep Environment Matters Too
A nasal dilator is one piece of the puzzle. The rest of your sleep environment, your mattress, pillow, room temperature, and light exposure, all interact with your breathing quality.
Pillow height and nasal breathing: A pillow that is too high can flex your neck forward, partially compressing the upper airway. A pillow that is too low can let your head tilt back, which also affects airflow. The right pillow height keeps your cervical spine neutral. For side sleepers, that typically means a firmer, higher-loft pillow like the Somnia 4.5 Contour Pillow. For back sleepers, a medium-loft option like the True North Cooling Adjustable Pillow lets you dial in the right height.
Room humidity: Dry air, especially during Brantford's cold winters with forced-air heating, dries out nasal passages and increases congestion. A bedroom humidifier set to 40-50% relative humidity can make nasal breathing easier and reduce the need for a dilator altogether.
Sleeping position: Back sleeping increases the chance of the tongue falling backward and obstructing the airway. If you snore primarily on your back, side sleeping may help more than any dilator. A body pillow ($160) can help you maintain a side sleeping position throughout the night.
Finding Nasal Dilators in Brantford
External nasal strips (Breathe Right and generic equivalents) are available at Shoppers Drug Mart on Colborne Street, Pharmasave, and the Brantford Walmart pharmacy. Internal nasal stents like Mute are harder to find locally but are readily available on Amazon.ca with next-day delivery to Brantford addresses. For your sleep surface, mattress, pillow, and bedding, visit us at 441½ West Street. We can help you find the right setup for better breathing and deeper sleep.
Related Reading
- Sleepmaxxing Routine Checklist: The Complete Step-by-Step Guide for 2026
- Sleepmaxxing Starter Kit: 12 Essentials Every Beginner Needs
- What Is Sleep Hygiene? The Complete Guide to Better Sleep Habits
- Best Mattress by Sleep Position and Pain Condition
- Best Star Wars Music for Sleep: Which Tracks Actually Work
- Game of Thrones Music for Sleep: Which Tracks Actually Work
- Sleepy Girl Mocktail: Does the Viral TikTok Sleep Drink Actually Work?
Shop: Browse The Mattress Collection
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1997. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001Frequently Asked Questions
Do nasal dilators actually help with sleep?
Yes, for people whose nasal breathing is restricted by narrow nasal passages or mild congestion. A 2003 study in the European Respiratory Journal found that nasal breathing during sleep produced significantly lower upper airway resistance (5.2 cmH2O/L/s) compared to oral breathing (12.4 cmH2O/L/s). Nasal dilators help maintain this nasal airflow. However, they are not a substitute for treatment of obstructive sleep apnea.
Are nasal dilators safer than mouth taping?
Generally yes. Nasal dilators open the nasal passages without blocking the mouth, so you can still breathe orally if needed. Mouth taping carries risks including aspiration if vomiting occurs during sleep. A 2025 PLOS ONE systematic review flagged mouth taping as potentially dangerous for anyone with nasal obstruction, sleep apnea, or GERD. Nasal dilators avoid these risks.
Which is better, internal or external nasal dilators?
Internal dilators (inserted into the nostrils) tend to be more effective at mechanically widening the nasal valve, which is the narrowest part of the nasal airway. External strips (adhesive strips worn on the nose bridge) are more comfortable for most people and easier to use but may provide less airway opening. Try an external strip first. If it helps but is not enough, switch to an internal dilator.
Can nasal dilators stop snoring?
Nasal dilators can reduce snoring caused by nasal obstruction or narrow nasal passages. A Cochrane review on nasal breathing aids found moderate evidence that nasal dilators reduce snoring frequency and loudness in people whose snoring originates from the nose. They are less effective for snoring caused by the soft palate, tongue base, or obstructive sleep apnea. If your snoring is loud and involves gasping or choking, see a sleep physician.
Sources
- Fitzpatrick MF, Driver HS, Chatha N, et al. Effect of nasal or oral breathing route on upper airway resistance during sleep. European Respiratory Journal. 2003;22(5):827-832. PMID: 14621092.
- Mouth taping systematic review. PLOS ONE. 2025. PMID: 40397877.
- Camacho M, et al. Nasal dilators (Breathe Right Strips and NoZovent) for snoring and OSA: A systematic review and meta-analysis. Pulmonary Medicine. 2016. PMID: 27516920.
- Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology. 2012;31:14. PMID: 22738673.
This article is for informational purposes only and does not constitute medical advice. Consult a healthcare provider if you suspect sleep apnea or have chronic breathing difficulties during sleep.
Visit Our Brantford Showroom
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.
Better nasal breathing starts with the right pillow height and sleep position. Call Talia at (519) 770-0001 to try our contour pillows and adjustable options in person. We have been helping Brantford families sleep better since 1997.