In short: Nasal strips can help if snoring is related to a narrow or congested nose. They mechanically widen the nasal opening, allowing more air to flow through the nose. If snoring originates in the throat, for example due to relaxed muscles, alcohol, or sleep apnea, a nasal strip will have little effect. The key is therefore to determine the cause of your snoring.
Why we snore in the first place
Snoring occurs when tissue in the upper airways vibrates during breathing. This can happen in several places:
- in the nose, if it is narrow, swollen, or congested
- in the throat, if the soft palate and uvula relax during sleep
- at the base of the tongue, often more so when lying on your back
If you struggle to breathe properly through your nose at night, you often unconsciously switch to mouth breathing. This causes the lower jaw to drop and makes the tissue in the throat more prone to vibrating. A clearer nose therefore addresses exactly this point.
How a nasal strip works
An external nasal strip is applied across the lower bridge of the nose. Integrated elastic support ribs want to straighten themselves out again, gently pulling the nostrils outward in the process. This slightly widens the nasal opening, the narrowest part of the nose.
Measurements of external nasal strips show exactly this effect: a larger cross-section in the front part of the nose and increased airflow (Gosepath et al., 1997). A review of over-the-counter nasal dilators confirms that external strips can mechanically support nasal airflow (JAMA Facial Plastic Surgery, 2016).
The principle is purely mechanical, with no active ingredients. AirStripes is transparent and free of active ingredients, and can be worn at night, during exercise, or in everyday life.
Self-check: Does your nose play a role in your snoring?
These observations suggest that nasal breathing is a factor for you:
- Your nose is often blocked in the evening or at night, for example due to a cold, dry heating air, or pollen.
- You wake up with a dry mouth because you breathe through your mouth at night.
- If you gently pull the skin next to one nostril to the side with your finger, you can noticeably breathe more freely. This is exactly the action a nasal strip performs.
- Your snoring is worse when your nose is congested.
On the other hand, you are more likely to snore loudly even with a clear nose, especially when lying on your back or after drinking alcohol.
What the research says
Honesty is part of the package here: the body of research is mixed.
- Clearer nasal breathing: well documented, see above.
- Subjective sleep with a congested nose: In a placebo-controlled study, people with a congested nose at night reported occasional improvements in their sleep (Allergy, Asthma & Clinical Immunology, 2018). However, two larger studies found no clear advantage over placebo strips (Advances in Therapy, 2019).
- Sleep apnea: A recent meta-analysis found no measurable improvement in breathing pauses, snoring index, or oxygen saturation from nasal dilators in sleep-related breathing disorders (Review, 2026).
These studies were conducted with nasal strips other than AirStripes. They show what the product class can achieve, not what a specific product guarantees.
Conclusion of the research: External nasal strips measurably widen the nasal opening. Whether this makes a difference for snoring depends on where the snoring originates and varies from person to person.
How to apply a nasal strip correctly
- Clean and dry the skin. Creams and skin oils loosen the strip.
- Correct position: centered and horizontally on the lower bridge of the nose, directly above the nostrils. If it sits too high on the bone, it can hardly open the nostrils. Here you will find the step-by-step instructions for application.
- Choose the right size. AirStripes is available in S/M and L. For a wide nose or if the strip sticks out at the ends, L is usually the better choice.
- Give it a few nights. You will quickly get used to the feeling on your nose, but a single night tells you very little.
- Complement with good habits: sleeping on your side, drinking less alcohol in the evening, and airing out your bedroom.
When you should seek medical advice
If someone notices that you stop breathing or gasp for air at night, or if you are extremely tired during the day despite getting enough sleep, have it checked out. These can be signs of sleep apnea (NHLBI). A nasal strip is not a medical device for treatment and does not replace a diagnosis.
Breathe more freely through your nose – with AirStripes
Would you like to experience the feeling of a clearer nose yourself, at night, during training, or on the go? Start with the 10-pack for €6.99 and find your right size. The larger packs are cheaper per piece, up to 90 + 30 free. Within Germany, shipping is free from €30.
👉 View AirStripes nasal strips
This post provides general information and does not replace medical advice.
