Snoring is rarely a one-person problem. If a stuffy nose is part of the picture, a simple adhesive strip is an obvious thing to try. But what does the research actually say? Here is an honest look at one of the larger reviews on the topic.
Study at a glance
- Paper: Camacho M, Malu OO, Kram YA, et al. "Nasal Dilators (Breathe Right Strips and NoZovent) for Snoring and OSA: A Systematic Review and Meta-Analysis." Pulmonary Medicine, 2016.
- Type: Systematic review and meta-analysis.
- Scope: 112 studies screened, 58 reviewed in detail, 14 included (seven on snoring, seven on mild-to-moderate sleep apnea).
- Devices: external strips (Breathe Right) and an internal dilator (NoZovent).
What the research shows
The authors found that nasal dilators improve nasal breathing, but did not improve sleep apnea outcomes. In the apnea studies, pooled across 147 patients, the average apnea-hypopnea index (AHI) went from 28.7 to 27.4 events per hour, a difference that was not statistically significant. Lowest oxygen saturation and snoring index also did not change significantly in people with sleep apnea.
A subanalysis suggested a slight reduction in apnea index with internal dilators, while external strips showed minimal change.
For snoring in people without apnea, individual trials point in a more encouraging direction, although they are small. A 2000 placebo-controlled trial using overnight polysomnography in snorers with chronic rhinitis (European Respiratory Journal 15(6):996-1000) reported that snoring frequency was lower with a nasal strip than with placebo, while sleep quality, arousal index, AHI and snoring loudness did not differ. A 2018 randomized, double-blind, placebo-controlled trial in people with chronic nighttime nasal congestion reported improvements in some self-reported measures of congestion and sleep with strips versus placebo.
Not every result is positive: a 2019 poster reported no significant improvement in objectively measured sleep efficiency or sleep latency. Overall, the evidence is small-scale, and benefits show up more in self-reported outcomes than in lab measurements.
Why it may work
An external strip gently lifts the sides of the nose, which may widen the nasal valve, the narrowest part of the airway. A wider valve may lower resistance to airflow and make nasal breathing feel easier. That may help people whose snoring or poor sleep is linked to a blocked nose. It would not be expected to change the throat-level collapse that drives sleep apnea, which fits the review's findings.
Real-world use
People tend to try strips when a cold, allergies or a naturally narrow nose make nasal breathing feel restricted at night, and athletes use them for easier airflow during effort. Results vary from person to person, and the research suggests the most realistic expectation is a subjective sense of easier breathing rather than a dramatic change.
Where Gudslip fits in
The Gudslip Nose Strips work on the same basic principle studied in this research: a flexible adhesive strip that gently opens the nostrils from the outside. We share this mechanism for context; the studies above used other brands, and we are not claiming the same results for any particular product, nor that it treats snoring or any condition.
How to use it
- Wash and dry the skin on the nose; remove oil and moisturizer.
- Peel the backing and center the strip across the bridge, just above the nostrils.
- Press firmly along the strip for a few seconds so the ends hold.
- Remove gently in the morning, ideally after a little water to loosen the adhesive.
- Stop use if you notice skin irritation.
FAQ
Will a nasal strip stop my snoring?
Not reliably. Some small trials report less snoring, but the evidence is limited, and snoring has many causes.
Can nasal strips help with sleep apnea?
The 2016 meta-analysis found no significant improvement in AHI. Loud snoring, gasping or daytime sleepiness should be evaluated by a healthcare professional.
Do they work if my nose is not blocked?
The research mostly involved people with congestion or rhinitis. Benefits are less clear if the nose is already clear.
Are they safe for sensitive skin?
Adhesives can irritate some people. Try one on a small area first and stop if redness develops.
The bottom line
Nasal strips make nasal breathing feel easier for some people, and small trials hint at less snoring in those with a blocked nose. They are not shown to improve sleep apnea. Treat them as a low-risk comfort tool, not a treatment.
Disclaimer: This article is for general wellness information and is not medical advice. Gudslip products are not intended to diagnose, treat, cure or prevent any disease. Please consult a healthcare professional about persistent snoring, breathing pauses or sleep problems.
References
- Camacho M, Malu OO, Kram YA, et al. Nasal Dilators (Breathe Right Strips and NoZovent) for Snoring and OSA: A Systematic Review and Meta-Analysis. Pulm Med. 2016. PMC5187471
- External nasal dilation reduces snoring in chronic rhinitis patients: a randomized controlled trial. Eur Respir J. 2000;15(6):996-1000. PubMed
- Effects of nasal dilator strips on subjective measures of sleep in subjects with chronic nocturnal nasal congestion: a randomized, placebo-controlled trial. Allergy Asthma Clin Immunol. 2018. Link