Over-the-counter nasal strips are commonly used to alleviate snoring, but ear, nose and throat (ENT) specialists caution that they are not a definitive solution for most sufferers. These adhesive strips work by gently lifting the sides of the nose to open the nasal passages, potentially improving airflow. While they carry minimal risk aside from occasional skin irritation, their effectiveness is limited to specific cases.
According to Germany’s Professional Association of Ear, Nose and Throat Doctors, nasal strips may provide relief primarily when snoring is due to nasal passage narrowing, such as from congestion caused by a cold, allergies, or a mildly deviated septum. However, for the majority of individuals whose snoring originates deeper in the throat, the strips offer little to no benefit.
A 2016 meta-analysis examining multiple studies found mixed results regarding the effectiveness of nasal strips. Some individuals experience improvement, while others do not. The scientific evidence remains inconclusive, and the strips’ ability to increase oxygen intake during physical activity has likewise not been definitively proven.
Health authorities, including Britain’s National Health Service (NHS), advise that habitual snorers who also experience daytime fatigue should consult a doctor, as these symptoms may indicate sleep apnoea. This condition, characterized by repeated interruptions in breathing during sleep, poses risks such as high blood pressure and stroke if left untreated.
In addition to using nasal strips, several lifestyle measures can help reduce or eliminate snoring. Sleeping on one’s side rather than the back, supported by pillows to prevent rolling, can decrease airway obstruction. Elevating the head with thick pillows or a foam wedge may also be beneficial. Maintaining fresh air circulation in the bedroom, while avoiding direct draughts and keeping room temperature between 14°C and 18°C, is recommended.
Dietary and behavioral modifications are likewise important. Avoiding heavy or late meals, limiting alcohol consumption to at least three hours before bedtime, and steering clear of sedatives and sleeping pills may reduce snoring intensity. Weight loss is also cited as an effective strategy, with every kilogram lost potentially contributing to reduced snoring.
Though nasal strips are easy to use and carry few risks, individuals experiencing persistent or severe snoring should seek medical evaluation to identify underlying causes and appropriate treatments.