Nasal strips for snoring are one of those products where the idea is so simple you wonder if it can possibly work. Stick a strip on your nose, it pulls your nostrils open a bit wider, you breathe better, you snore less. In practice, the results are mixed — they genuinely help some people and do almost nothing for others. The difference usually comes down to why you snore in the first place.
If your snoring is caused by a blocked or narrow nose (congestion, a deviated septum, narrow nasal valve), nasal strips can make a real difference. A study published in Rhinology (Ulfberg & Fenton, 1997) found that Breathe Right strips reduced snoring in habitual snorers, though the improvement was modest rather than dramatic. If your snoring comes from throat collapse — the soft palate or tongue falling back — strips won't do much, because the blockage isn't in your nose. For that, you'd want to look at other anti-snoring devices like chin straps or mouth tape.
I've tried several nasal strips and dilators over the past year. Here are the best nasal strips for snoring available on Amazon UK, plus two nasal dilators that work differently but solve the same problem.
Nasal strips vs nasal dilators: quick comparison
| Product | Type | How it works | Reusable? | Best for |
|---|---|---|---|---|
| Breathe Right Original | External strip | Pulls nostrils open from outside | No (single use) | Most snorers, reliable adhesive |
| Breathe Right Extra Strength | External strip | 50% stronger pull than Original | No (single use) | Heavier snorers, larger noses |
| Snoreeze Nasal Strips | External strip | Same principle, UK brand | No (single use) | Budget alternative, UK availability |
| Mute by Rhinomed | Internal dilator | Pushes nostrils open from inside | Yes (up to 10 uses) | People who find strips uncomfortable |
| Runesol Silicone Dilators | Internal dilator | Silicone cones inside nostrils | Yes (months) | Budget, long-term use |
Breathe Right Original nasal strips
ASIN: B07DDJNK9W
The one most people start with, and for good reason. Breathe Right has been around since the 1990s and they're the brand GPs and pharmacists tend to mention first. The Original strips use flexible bands that sit across the bridge of your nose and gently pull your nostrils wider. You feel the difference in airflow immediately — not a massive change, but noticeable.
The adhesive is the main thing that separates Breathe Right from cheaper alternatives. It stays on all night, even if you sleep on your side and your face ends up half-buried in the pillow. Cheaper strips tend to peel off by 3am, which makes them pointless. The trade-off is that removing a Breathe Right strip in the morning takes a bit of care — pulling too quickly can irritate the skin on the bridge of your nose. Running warm water over it first helps.
They come in two sizes (small/medium and large) and the sizing matters. Too small and the strip doesn't sit flat; too large and the ends curl up on your cheeks. If your nose is average width or narrower, go small/medium. If it's wider, go large.
30 strips per box, which works out to about 37p per night. Not cheap for what is essentially a sticking plaster with a spring in it, but not expensive either.
Breathe Right Extra Strength nasal strips
ASIN: B01M4RJDY1
Same concept as the Original, but the bands are 50% stronger. The pull is noticeably firmer, which opens the nasal passages wider. If you tried the Original and found it helped a bit but not enough, the Extra Strength is worth a go before giving up on strips entirely.
The stronger adhesive means these are even harder to remove in the morning. Don't try to rip them off dry — warm water, peel slowly. My partner tried these and ended up with a red mark across her nose that lasted an hour. Not ideal for anyone with sensitive skin, though it goes away quickly.
26 strips per box, slightly more expensive per strip than the Original. Like the Original, these come in tan/beige. A clear variant exists separately if visibility matters to you, but both products reviewed here are the standard beige.
Good option if the Original strips feel too gentle or your nasal passages are particularly narrow.
Snoreeze nasal strips
ASIN: B001RYNMCG
A UK brand, widely available in Boots and Superdrug as well as Amazon. Snoreeze strips work on the same principle as Breathe Right — adhesive strip, flexible band, pulls nostrils open. The main difference is price: they're often a few quid cheaper, especially when Boots has them on offer.
The adhesive is slightly weaker than Breathe Right in my experience. Fine for back sleepers, but they started peeling off when I slept on my side. If you're a side sleeper and your face presses into the pillow, you might find these come loose. Worth trying first if price is the priority — if they stay on for you, there's no reason to pay more for Breathe Right.
Snoreeze also makes oral strips and throat sprays in the same range if strips alone don't do enough. They have a companion app for tracking snoring, though I haven't used it.
20 strips per box, large size.
Mute nasal dilator by Rhinomed
ASIN: B011LR500A
This is a different approach entirely. Instead of sticking something to the outside of your nose, Mute sits inside your nostrils. It's a small polymer frame with adjustable paddles that push your nasal passages open from the inside. Think of it as a tiny scaffold for your nose.
Rhinomed's own clinical trial data claims Mute increases nasal airflow by 38% and reduces snoring in 75% of users. Independent reviews are more mixed — it works well for some anatomies and barely at all for others. The fit is the critical factor. Each pack includes adjustable paddles, and getting the right size and position takes a few nights of experimenting.
Comfort is where opinions split. Some people forget they're wearing it within minutes. Others find the sensation of having something inside their nostrils impossible to get used to. I'd describe the feeling as odd but not painful — your nose knows something is there, but it stops being distracting after about 20 minutes. My partner tried them and couldn't tolerate them at all.
Each dilator is reusable for about 10 nights. The 3-pack gives you roughly a month of use. More cost-effective than single-use strips if they work for you, and arguably more effective because internal dilation opens the nasal valve more directly than external pulling.
Worth trying if external strips aren't enough, or if you find adhesive strips irritate your skin.
Runesol silicone nasal dilators
ASIN: B01ITM2CWO
The budget internal dilator option. The pack includes eight devices across three different shapes — vented basket designs, soft tubes, and ribbed tubes — so you can try different styles and sizes to find what fits your anatomy. No adjustable paddles like the Mute, just shaped silicone in various configurations.
They're less sophisticated than the Mute but they cost a fraction of the price and last for months with regular washing. If you're curious about internal dilators but don't want to spend £15-20 on the Mute to find out you hate the sensation, start with these for a few quid and see how you get on.
The fit range is more limited than the Mute — without adjustable paddles, you're relying on the fixed sizes matching your anatomy. The silicone is softer than the Mute's polymer, which some people find more comfortable and others find less effective because it doesn't push as firmly.
A cheap way to test whether internal dilators work for you before investing in the Mute.
Do nasal strips for snoring actually work?
Honest answer: sometimes. The clinical evidence is mixed. A study in Rhinology found measurable reductions in snoring intensity with Breathe Right strips, but other studies have found small or no effect. A 2017 study in the Journal of Clinical Sleep Medicine found that nasal strips improved how patients with severe sleep apnoea felt about their sleep without changing any objective measurements — suggesting a genuine placebo component, at least in that population.
The people most likely to benefit are those whose snoring is specifically nasal in origin. If you can't breathe well through your nose when awake — because of congestion, allergies, a deviated septum, or just narrow nostrils — then strips or dilators address a real mechanical problem. If your nose is fine and your snoring comes from your throat, the strips won't help.
A reasonable approach: try a box of Breathe Right Original for a couple of weeks. Ask your partner (or record yourself sleeping) to see if there's any change. If strips help but not enough, try the Mute for a stronger internal effect. If neither works, the problem is probably in your throat, and you'll want to look at the full range of anti-snoring options including mouth tape vs chin straps vs nasal strips.
And if your partner is the one suffering, decent earplugs can buy you time while you figure out what works. We've also covered how to sleep with a snoring partner from the other side of the bed.
Nasal strips for snoring: frequently asked questions
Do nasal strips actually work for snoring?
They can reduce snoring caused by nasal congestion or a narrow nasal valve. Clinical evidence is mixed — they help some people noticeably but show small or no effect in others. They will not help if your snoring comes from throat collapse or sleep apnoea. Try a box and get your partner to tell you if there's a difference.
What is the difference between nasal strips and nasal dilators?
Nasal strips stick to the outside of your nose and pull the nostrils open using flexible bands. Nasal dilators sit inside the nostrils and push them open from within. Both increase airflow. Dilators are reusable and can produce a stronger effect, but some people find them uncomfortable. Strips are easier to use but single-use.
Are Breathe Right strips better than cheaper alternatives?
For most people, yes. The adhesive is stronger and the strips stay on better through the night. Cheaper strips like Snoreeze work fine if they stay put on your face, but many people find they peel off during side sleeping. If you're a back sleeper, the cheaper option might be all you need.
How often should you replace nasal dilators?
Mute dilators last about 10 uses each. Silicone dilators like the Runesol can last months if you wash them regularly. Nasal strips are single-use — one per night, then bin it.
