If you snore — or share a bed with someone who does — you've probably wondered whether those little strips people wear across their nose actually do anything. The short answer: for many snorers, yes. Here's what's going on and what the evidence says.
Why a blocked nose makes you snore
Snoring is the sound of air vibrating soft tissue in your airway. When your nasal passages are narrow or congested, you have to pull air through harder. That faster, more turbulent airflow makes the soft tissues of your throat and palate vibrate more — and it also encourages you to switch to mouth breathing, which is strongly associated with louder snoring.
Anything that lowers nasal resistance — the effort it takes to move air through your nose — can therefore reduce the conditions that cause snoring in the first place.
How nasal strips work
Nasal strips (also called external nasal dilators) are flexible, spring-like bands with adhesive backing. Applied across the bridge of the nose, the strip gently pulls outward on the sides of your nostrils, lifting and widening the nasal valve — the narrowest part of your nasal airway.
It's a purely mechanical effect: no drugs, no sprays, no dependency. That's why nasal strips are drug-free and safe to use every night.
What the research says
Clinical studies on external nasal dilators have consistently found that they measurably reduce nasal resistance and increase airflow through the nose. For snoring specifically, results are encouraging but honest expectations matter:
- Snoring intensity and frequency: several studies report reduced snoring loudness and fewer snoring episodes, particularly in people whose snoring originates from nasal obstruction.
- Sleep quality: bed partners frequently report better sleep, and users often report less mouth dryness and easier breathing at night.
- Who benefits most: people with congestion, a deviated septum, narrow nasal valves, or who notice their snoring gets worse when blocked up tend to see the biggest improvement.
An important caveat: nasal strips are not a treatment for obstructive sleep apnea (OSA). If you stop breathing during sleep, gasp awake, or feel exhausted despite a full night in bed, see a doctor — OSA is a medical condition that needs proper diagnosis and treatment.
Getting the best results from a nasal strip
- Start with clean, dry skin. Oil or moisturiser on the nose is the number one reason strips fall off overnight.
- Position matters. Place the strip across the flare of your nostrils — just above where the nose starts to widen — not high on the bony bridge.
- Press and hold. Give the adhesive 20–30 seconds of firm pressure to bond.
- Use it every night. The effect is mechanical, so it works when you wear it. Consistency is what your bed partner will thank you for.
The bottom line
If your snoring is linked to nasal airflow — and for a large share of snorers it is — a well-designed nasal strip is one of the simplest, cheapest, lowest-risk things you can try tonight. Gee nasal strips are made from medical-grade adhesive, drug-free and engineered to hold their lift all night. Check out the Gee lineup, and breathe your way to a quieter night.
This article is for general information only and isn't medical advice. If snoring persists or you suspect sleep apnea, talk to a healthcare professional.