Nasal strips are one of the most searched snoring remedies in Australia. They're cheap, drug-free, and available at every chemist. But if you've tried them and still woke up snoring — or if you're about to buy some — read this first.
What nasal strips actually do
A nasal strip is a small adhesive band worn across the bridge of the nose. It works by physically pulling the sides of the nose outward, widening the nasal passages and reducing resistance to airflow.
That's the full extent of what they do.
For people who snore specifically because of nasal congestion — a blocked nose from allergies, a cold, or a deviated septum — nasal strips can provide genuine, measurable relief. If your nose is the bottleneck, opening it up helps.
Why nasal strips don't work for most snorers
Most snoring doesn't start in the nose. It starts in the throat.
During sleep, the muscles in your throat relax. If they relax too much, the soft tissue at the back of the throat — the soft palate, uvula, and base of the tongue — partially collapses and vibrates as air passes through. That vibration is the sound of snoring.
Nasal strips do nothing to address this. Widening your nostrils won't stop your throat from collapsing. This is why clinical studies consistently show nasal strips have limited effectiveness for the majority of snorers — they're solving the wrong problem.
How to work out which type of snorer you are
Try this test: press one nostril closed and breathe through the other. If airflow is significantly restricted, nasal obstruction may be contributing to your snoring. If breathing is easy but you still snore, the issue is almost certainly in your throat.
You can also ask your partner: nasal snoring tends to be higher-pitched and more of a rattle; throat snoring is lower, louder, and more rhythmic.
What actually works — by snoring type
Nasal snoring (congestion, narrow passages, mouth breathing):
An internal nasal dilator outperforms a strip every time. Rather than pulling the nose from the outside, it supports the nasal passages from within — providing a more stable, effective airway opening throughout the night without the skin irritation that strips often cause.
The AIRMAX Nasal Dilator is one of the most clinically studied internal dilators available in Australia. It's reusable, comes in multiple sizes, and is designed specifically for snoring caused by nasal obstruction. The Clipair Nasal Dilator is a strong alternative — slim, soft, and particularly well-suited to people who find strips uncomfortable or ineffective.
Throat snoring (the majority of snorers):
A mandibular advancement device (MAD) is the most effective non-surgical solution for throat-based snoring. It works by gently holding the lower jaw forward during sleep, keeping the airway open and preventing the soft tissue from collapsing.
The Somnofit Anti-Snoring Mouthguard is a dentist-grade MAD you can custom-fit at home. It's adjustable, clinically validated, and used by sleep specialists across Australia. For most snorers, it's the single most effective product available without a prescription.
Frequently asked questions
Do nasal strips stop snoring?
For nasal snorers, they can reduce snoring. For throat snorers — the majority — they have little to no effect. An internal nasal dilator is more effective for nasal snoring; a mandibular advancement device is the recommended solution for throat snoring.
Are nasal strips safe to use every night?
Generally yes, though some people experience skin irritation from the adhesive with prolonged use. Internal nasal dilators are a better long-term option as they're reusable and non-adhesive.
What is the best alternative to nasal strips for snoring?
For nasal snoring: the AIRMAX Nasal Dilator. For throat snoring: the Somnofit Anti-Snoring Mouthguard. Both are available with free shipping across Australia from Sleep & Sound.
Can I use a nasal strip and a mouthguard together?
Yes. Some snorers have both nasal and throat components to their snoring. Using both simultaneously is safe and can improve results.
The bottom line
Nasal strips work for a narrow subset of snorers. If your snoring is throat-based — which is most likely — they won't help. The right solution depends on where your snoring originates, not what's most convenient to buy.
Browse our full snoring solutions range to find the right fit for your situation, or contact us if you're unsure where to start.
