Nasal dilators have been increasingly popular as celebrities like Andy Elliott, Andrew Huberman, Chris Williamson, and Alex Hormozi have been raving about their benefits. Whether it be ear plugs, sleep masks, or red light there are already many solutions to sleeping issues.
Will nasal strips be the new “bio-hack” to improve quality of life. Let’s find out whether the nasal dilator craze is a fad or a long term solution to better breathing and sleep.
2 Types of External Nasal Dilators
1 - A Nasal dilator Strip is an adhesive strip placed on the bridge and both sides of the nose. The material is elastic and gently pulls the sides of the nose upwards.
2 - A Fixed External Nasal Dilator is a magnetic nasal dilator formed with medical grade plastic bar that uses magnetic forces to dilate the nose. Small tabs with metal disks are strategically placed on the sides of the nose where the neodymium magnet pulls the nose open.
Nose vs Mouth Breathing
The term Mouth Breather is defined by Oxford dictionary as “a stupid person,” no joke, look it up. Mouth breathing can be the result of congestion issues, swollen glands, deviated septum, or a shortness of breath. In extreme cases, chronic mouth breathing can result in misaligned teeth and dry gums. Source (https://pmc.ncbi.nlm.nih.gov/articles/PMC6986941/)
The nose has cilia (tiny hair-like structures that filter the air) which trap dirt and particles that would have otherwise entered your lungs if you were mouth breathing. The nose warms and humidifies to air making it easier on the lungs. Nose breathing can even reduce the likelihood of snoring and sleep apnea. Source (https://pubmed.ncbi.nlm.nih.gov/7939149/)
Are Nasal Dilators Right For Me?
Although they do the same thing, nasal dilators have different advantages and disadvantages.
Pros:
- Quick and easy to use
- Opens nasal airway
- Can help fix deviated septum without surgery
- Different sizes for optimum fit
Cons:
- Can be uncomfortable if not fitted correctly
- Will not stick properly without washing face
Advantages Over Other Remedies
So why choose nasal dilators over other nasal treatments? There are other ways to open your nose and reduce snoring such as using nasal sprays. Nasal dilators have distinct advantages over other methods.
Nasal Dilators:
- Are non-medicated, therefore are suitable for more people
- Provide instantaneous relief
- Are non-invasive
- Do not become less effective with continued use
- Have no side-effects (some nasal sprays have been known cause nosebleeds, stinging sensations and withdrawal)
| Intake Breathing | Breathe Right | |
| Placement | 1st | 2nd |
| Score | 92 | 83 |
| Type | Magnetic | External |
| Refill Cost | $30 | $20 |
| Starter Cost | $50 | $11 |
| Stars on Amazon | 4.1 | 4.3 |
| Total Reviews | 750 | 10,300 |
| Material | Medical-Grade Polymer, Magnet | Adhesive Strips |
| Effectiveness | Effective, enhances breathing during exercise and sleep | Good for mild nasal congestion and sleep |
| Comfort | Very comfortable, light feel | Light, disposable strips |
| Length it stays on | Lasts through exercise and sleep | Stays in place well, tends to lose strength over time |
| Usefulness working out | Excellent for high-intensity workouts | Not suited for exercise |
| Snoring | Effective for reducing snoring | Good for reducing snoring |
| Ease of application | Easy to apply using magnetic applicator | Easy to apply |
1st Place: Intake Breathing (Rating: 92/100)
Best For: Sleep, Snoring, Athletics, Congestion, Breathwork, Sleep Apnea
Intake Breathing shines in reducing snoring and boosting airflow during high-intensity activities, such as sprints or weight training. Users find it comfortable for both sleep and exercise, making it versatile. Its external design, using magnetic patches, provides a comfortable fit without internal irritation. It stays in place during even the most intense workouts, and its ability to facilitate nasal breathing improves athletic performance.
In addition to its athletic benefits, the Intake Breathing dilator is highly rated for improving sleep by significantly reducing snoring. Its comfortable fit means there’s no adjustment period, unlike many other products. However, some users find the ongoing cost of refills a drawback, especially for users who frequently remove and reapply.
Pros:
- Best for airflow
- Very comfortable
- Effective in high-intensity exercise
Cons:
- Refills can be costly
2nd Place: Breathe Right (Rating: 83/100)
Best For: Snoring, Congestion
Breathe Right nasal strips are a simple and effective solution for those looking to relieve snoring or mild nasal congestion. These external adhesive strips are easy to apply and offer near-instant relief by gently lifting the nasal passages for better airflow. Widely available and affordable, they’re a popular choice among users who need a quick, no-fuss fix.
However, Breathe Right strips are less suited for athletic use or long-term congestion issues. While effective for mild conditions, prolonged use can lead to skin irritation, and they lack the durability and flexibility of more advanced nasal dilators. Users also report that the strips lose strength over time as the adhesive
Pros:
- Affordable, easy to use
- Widely available
- Refill packs available
Cons:
- Can irritate the skin
- Short-term use only
Final Result
Intake Breathing ranks highest due to its versatility and superior performance in sleep, athletics, and breathwork. Each product has specific strengths, making them suitable for different users based on their individual needs for snoring, congestion, and athletic performance.
Who Should Not Use Nasal Strips
Those who are allergic to latex will need to find a brand that is latex-free. Sleepers with sensitive skin may want to try using a nasal strip that is designed to minimize skin irritation.
People with chronic or severe snoring conditions or those diagnosed with sleep apnea should not use nasal strips as a substitute for seeking medical advice and following the directions provided by a clinician.
What Causes Snoring?
Snoring occurs during sleep when air moving through the nose and throat creates vibrations in the throat’s soft tissues. Potential causes of snoring include being overweight and having nasal congestion due to allergies or illness.
Back sleepers are more likely to snore due to the force of gravity on the upper airway. Consumption of alcohol before bed is also known to increase the chances of snoring. People who are in the final stage of pregnancy have an increased likelihood of snoring.
Other Ways to Reduce Snoring
In addition to using a nasal strip, there are several adjustments you can make as part of an overall self-care plan to reduce snoring frequency. If snoring is an ongoing problem in spite of these adjustments, further consultation with a doctor is advised.
- Sleep on your side: Snoring is more likely for back sleepers due to the orientation of the head and the force of gravity pulling on the soft tissue inside the nose and throat. Shifting to a side sleeping position may reduce the incidence of snoring.
- Elevate your head: Elevating your head, such as with a pillow for snoring or an adjustable bed base, may help reduce snoring frequency and duration. One study found that this technique alone reduced snoring duration by 7%.
- Try a mouthpiece: Anti-snoring mouthpieces are devices designed to open the airway by either holding the tongue in place or moving the lower jaw forward. Like nasal strips, they are generally sold over the counter, but it’s important to consult with your medical provider to see if they are a good option for you.
- Reduce body weight: The likelihood of snoring increases in people who are overweight or obese. Reducing your body weight, in consultation with your physician, can significantly reduce the frequency and duration of snoring.
- Avoid alcohol before bed: Alcohol consumption before bed increases the chances of snoring. Avoid alcohol around bedtime to help reduce symptoms.
- Quit smoking: Smoking is associated with snoring, with elevated use of smoking tobacco products correlating with increased frequency of snoring. In addition to having other health benefits, quitting smoking may reduce snoring.
Frequently Asked Questions
Do nasal strips work for snoring?
Nasal strips can be one tool in an arsenal of options that help reduce snoring. Snoring has a variety of causes and risk factors, so the optimal solution for each sleeper can vary and may require a combination of sleep aids and lifestyle adjustments. Some sleepers will find their chronic or severe snoring requires additional medical consultation.
What is the difference between snoring and sleep apnea?
Snoring is a vibration in the soft tissues of the back of the throat as we breathe in and out during sleep. Although it is quite common, it can be discomforting or annoy a sleep partner. Sleep apnea is a condition in which breathing pauses during sleep. Because sleep apnea can reduce a person’s oxygen intake, it warrants additional medical attention.
Are nasal strips safe to use every night?
Nasal strips are safe to use every night, but research into their safety generally assumes they are worn for about 8 hours and no more than 12 hours per day. A potential side effect is skin irritation at the application site.
Where can I buy nasal strips for snoring?
Nasal strips are a widely available over-the-counter health aid, so they can be found in most drugstores and on the websites of major national drugstore chains and other third-party retailers and online marketplaces. They can also be found in the health and beauty departments of larger supermarkets and big-box stores.
