Sawing logs, calling hogs, grinding gravel or rattling the shingles … no matter what you call it, snoring is a serious sleep disruptor. Whether you’re the snorer or the one trying to sleep next to them, those nighttime rumbles can leave both parties feeling groggy and cranky by morning. That’s why it’s no surprise that nasal strips (also sometimes called external nasal dilators) have become such a popular go-to remedy. But do they actually work? Or are they just a temporary fix that doesn’t get to the root of the problem?

Let’s take a closer look at when breathing strips might help, when they probably won’t and what really makes a difference if you're looking for quieter, deeper sleep.

Nasal strips are a type of bandage designed with adhesive and plastic splints to help open your airway. The idea is simple: once applied, they gently pull open your nostrils, widening the nasal passages and helping air move through more easily. They’re marketed as a snoring solution and also a tool to help improve nighttime breathing, especially if you’re dealing with congestion.

You can find them in drugstores and grocery stores in the sleep-related aisles across the country. But just because nasal strips are so readily available, that doesn’t mean they’re a solution for all breathing-related issues while you sleep.

So, do nasal strips actually work? Unfortunately the answer isn’t straightforward. Sometimes they can work and provide relief, but it depends on what’s causing the snoring.

Research has shown that nasal strips may be mildly helpful for folks who snore due to nasal congestion or mild airflow restriction in the nose. For example, a clinical trial found that external nasal dilators offered slight improvements in airflow and snoring in some participants, but the overall effectiveness was inconsistent and didn’t resolve snoring caused by issues deeper in the airway.

And that’s the catch: for most people, snoring actually originates from the throat or tongue, not the nose. So even if your nostrils are wide open, snoring can still happen due to vibrations in the soft tissues of your upper airway. Breathing strips just aren’t able to address that.

The bottom line is they might offer temporary relief, but they’re not a long-term solution, especially for chronic or loud snorers.

We’re not totally hating on nasal strips – they can be helpful in certain situations. Here’s when you might actually notice a difference:

• If you’re congested from a cold or seasonal allergies
• If you have a mild deviated septum and nasal airflow is partially blocked
• If you’re a positional snorer, meaning your snoring only happens when you sleep on your back
• If you’re an athlete or heavy breather who just wants to open things up during sleep

Basically, if your snoring starts in the nose, you might find some relief. Just don’t expect a miracle if your snoring is rooted in something more complex.

If breathing strips aren’t cutting it, it might be time to look at what else could be going on. Here are some of the most common snoring culprits:

• Obstructive sleep apnea – a more serious condition that causes breathing to stop and start during sleep
• Mouth breathing – especially during dry seasons or with nasal blockage
• Poor sleep posture – particularly sleeping flat on your back
• Alcohol before bed – relaxes muscles, which can cause airway obstruction
• An overly soft or unsupportive mattress – yes, your bed does matter!
• Excess weight or weak muscle tone – extra tissue around the neck can make it harder to keep airways open

If your snoring is consistent, loud or paired with choking or gasping sounds, definitely talk to a doctor. It could be a sign of sleep apnea, which deserves real medical attention.

Okay, so if breathing strips aren’t the perfect solution, then what does help? 

Try some of these lifestyle tips that might be able to make a real difference:

• Sleep on your side instead of your back
• Elevate the head of your bed slightly to encourage better airflow
• Avoid alcohol and heavy meals close to bedtime
• Stick to a consistent sleep schedule
• Try a supportive mattress that helps maintain good posture all night long

PSA: Happsy mattresses are made with certified organic materials and designed for supportive, pressure-relieving comfort. So if your current bed is too soft or sagging in all the wrong places, it might be time for an upgrade that’s better for your sleep (and the planet’s health, too).

And if none of the above makes a dent in your snoring? It might be time for a sleep study to rule out sleep apnea or other underlying issues. No shame in it – better sleep starts with knowing what you’re dealing with.