Breathing Strips for Snoring: Do They Work and Which Ones Are Best?

Snoring is a common issue affecting millions of people in the UK, often leading to disrupted sleep, fatigue, and frustration for both the snorer and their partner. While snoring is sometimes linked to conditions like sleep apnea, it is often caused by nasal congestion or airway obstruction.

One of the most widely available over-the-counter solutions is breathing strips—also known as nasal strips. These small adhesive strips are designed to open the nasal passages, allowing better airflow and potentially reducing snoring.

But do they actually work?

In this guide, we’ll cover:

• How breathing strips work

• Whether they are effective for snoring

• What medical research says about their effectiveness

• The best breathing strips available in the UK

• Alternative treatments for snoring

If you or someone you know struggles with snoring, this guide will help you decide whether breathing strips are the right solution.

How Do Breathing Strips Work?

Breathing strips are small, flexible adhesive strips that attach to the outside of the nose. They contain a built-in spring-like band that gently lifts and opens the nasal passages. This can improve airflow by reducing nasal resistance and preventing airway collapse.

Snoring occurs when airflow is restricted, causing the soft tissues in the throat and nasal passages to vibrate. By expanding the nasal airway, breathing strips may reduce or eliminate nasal snoring, especially if it’s caused by:

• Nasal congestion due to colds, allergies, or sinus infections

• Deviated septum or minor structural nasal blockages

• Mild sleep-disordered breathing that worsens with nasal obstruction

However, breathing strips are less effective for snoring caused by:

• Obstructive sleep apnea, which involves airway collapse in the throat

• Mouth snoring, as strips only affect nasal breathing

• Obesity-related snoring, where excess tissue obstructs airflow

Breathing strips are often used by people who breathe through their nose at night but experience temporary congestion or nasal airflow issues.

Do Breathing Strips Actually Reduce Snoring?

The science is somewhat inconclusive. Studies report subjective improvement in snoring and sleep but note that these improvements may be a placebo.

A study on Breathe Right nasal strips found that they can significantly reduce snoring for people who don’t have sleep apnea. Over a 14-night trial, participants who used the strips reported less snoring, reduced mouth dryness, and feeling more awake during the day. Their bed partners also noticed a clear improvement in snoring intensity. This suggests that nasal strips can be a useful solution for people whose snoring is caused by a blocked nose or congestion, though they may not be as effective for those with sleep apnea or snoring related to throat obstruction.

While breathing strips can help nasal snorers, they are unlikely to be effective for mouth snorers or individuals with severe sleep apnea.

Are Breathing Strips Recommended by the NHS?

The NHS does not specifically recommend breathing strips as a primary treatment for snoring. However, the NHS does suggest that nasal congestion can worsen snoring and recommends addressing it with decongestants, allergy treatment, or nasal surgery if necessary.

For those with persistent or severe snoring, the NHS typically recommends:

• Lifestyle changes such as weight loss, reduced alcohol intake, and smoking cessation.

• Mandibular advancement devices (MADs) to reposition the lower jaw.

• CPAP therapy for individuals diagnosed with obstructive sleep apnea.

Breathing strips may offer short-term relief for people experiencing temporary nasal congestion but are not considered a long-term snoring treatment.

The Best Breathing Strips for Snoring in the UK

There are several over-the-counter nasal strips available in the UK, each with different designs and levels of effectiveness.

Comparison of the Best Nasal Strips for Snoring

Brand	Best For	Adhesion Strength	Price Range
Breathe Right Extra	Strong nasal congestion	High	£8–£12
Snoreeze Nasal Strips	Moderate congestion	Medium	£6–£10
Mute Nasal Dilator	Adjustable nasal expansion	Medium-High	£15–£20
NasalAid	Long-term reusable use	High	£12–£18
Airmax Nasal Dilator	Deviated septum support	Medium	£10–£15

Breathing strips are available from Boots, Amazon, and most UK pharmacies. Some brands also offer smaller sizes for sensitive skin or extra-strong adhesive for lasting support.

Who Should and Shouldn’t Use Breathing Strips?

Ideal Candidates for Breathing Strips

• People with nasal congestion-related snoring

• Those with a mild deviated septum

• Individuals with seasonal allergies who experience blocked nasal passages

• Athletes looking to improve nasal airflow during sleep

Who Should Look for Other Solutions?

• People who snore with their mouth open (breathing strips only affect nasal airflow)

• Those with obstructive sleep apnea, as strips do not prevent airway collapse in the throat

• Individuals with chronic sinus conditions that require medical treatment

If you suspect sleep apnea or severe snoring issues, it’s best to consult a healthcare professional.

Alternatives to Breathing Strips for Snoring

If breathing strips are not effective, there are other options available:

• Mandibular advancement devices (MADs) – These reposition the lower jaw to prevent airway collapse.

• Nasal dilators – Small plastic inserts that hold the nasal passages open from the inside.

• CPAP therapy – Recommended for individuals with moderate to severe sleep apnea.

• Lifestyle changes – Reducing alcohol intake, quitting smoking, and losing weight can help.

For best results, some people find that combining nasal strips with positional therapy or other anti-snoring devices provides better relief.

Final Thoughts: Should You Use Breathing Strips for Snoring?

Breathing strips can be a simple and effective solution for nasal congestion-related snoring. They are widely available, easy to use, and non-invasive, making them a good first step for people looking to reduce mild snoring.

However, they are not a cure-all. If your snoring is caused by mouth breathing, airway collapse, or sleep apnea, you may need to explore alternative treatments.

If you’re unsure whether breathing strips are right for you, consider speaking to a sleep specialist or trying them alongside other snoring treatments for maximum effectiveness.