Introduction
Breathing through your nose isn’t just a preference — it’s how the body was designed to function. When we breathe through the nose during sleep, we support optimal oxygen intake, better filtration, and more restful sleep. But for many, nasal obstructions from congestion or structural issues lead to mouth breathing — often worsening snoring, dry mouth, daytime sleepiness, and overall sleep quality.
In this post, we explore whether nasal strips and other nasal dilator strips are truly effective. We’ll review what the science says, how these external nasal dilators compare to internal ones, and why tools like mouth taping may also help — especially when used with kinesiology tape from TapeGeeks.
The Problem with Mouth Breathing
Chronic mouth breathing at night can be linked to a range of issues — including dry mouth, chronic snoring, gum disease, and even changes in facial structure in children. One of the most significant concerns is its connection to obstructive sleep apnea and loud snoring.
When the mouth stays open during sleep, the tongue tends to fall back, partially blocking the airway. This leads to increased airway obstructions, higher risk of sleep apnea symptoms, and disturbed sleep. It also contributes to fatigue and poor recovery, leading to excessive daytime sleepiness.
The nasal passages, by contrast, are structured to filter, humidify, and regulate airflow — which is why nasal breathing plays a vital role in preventing and managing sleep disorders.
Why Nasal Breathing Matters
Nasal breathing improves airflow, boosts nitric oxide production, and helps regulate oxygen intake. It reduces breathing effort, supports proper tongue posture, and decreases the vibration of soft tissues that causes loud snoring.
This is especially important for people dealing with nasal valve collapse, nasal obstructions, or nocturnal nasal congestion. Proper nasal airflow can reduce reliance on mouth breathing, improve sleep position and stability, and lead to better long-term outcomes.
Better nasal breathing also supports deeper stages of rest, such as REM and slow-wave sleep, which enhance physical recovery, memory consolidation, and immune function.
What Are Nasal Strips, and How Do They Work?
Nasal strips are a form of external nasal dilator applied across the bridge of the nose. These spring-like adhesive strips gently lift the sides of the nose to widen the nasal passages and reduce nasal airway resistance.
They help:
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Relieve nasal stuffiness and nocturnal nasal congestion
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Improve airflow in cases of nasal valve collapse
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Enhance comfort for people with sleep apnea using CPAP
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Minimize both light and loud snoring
As a drug-free and non-invasive solution, nasal strips are ideal for people looking to improve their sleep without medications or devices. An external nasal dilator strip can be especially effective for individuals with sensitive skin or those seeking quick relief from nasal congestion at night.
External vs. Internal Nasal Dilators
There are two primary types of nasal dilators:
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External nasal dilators (like nasal strips) work outside the nose to gently lift the nasal passages.
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Internal nasal dilators are inserted into the nostrils to push them open from within.
While internal devices may offer more direct structural support for certain users, external options are often preferred due to greater comfort, ease of use, and lower risk of irritation. People with skin sensitivity or a history of skin irritation often choose adhesive strips for their gentler feel and flexibility.
Are Nasal Strips Effective for Sleep Apnea?
Nasal strips are not a cure for moderate to severe obstructive sleep apnea or obstructive sleep apnoea, but they can provide support. In mild cases, they can improve nasal airflow and make it easier to breathe through the nose throughout the night. They can also help users tolerate CPAP masks or oral appliances by reducing the sensation of airway pressure.
While a sleep study is essential to determine the severity of your condition, many healthcare providers suggest trying nasal strips as a low-risk, accessible starting point for those with mild symptoms or discomfort related to nasal breathing.
When Nasal Strips Aren’t Enough: Try Mouth Taping
If nasal strips alone aren’t solving the problem, mouth taping can be an excellent addition. This emerging technique encourages the mouth to stay closed while sleeping, promoting consistent nasal breathing.
TapeGeeks kinesiology tape is a customizable and effective solution. You can cut the exact length you prefer, adjust the adhesive strength by applying it to your hand first, or use the full-strength hold over a beard or oily skin. Our tape is safe for sensitive skin, helps avoid allergic reactions and skin irritation, and provides a gentle way to reduce mouth breathing and chronic snoring.
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Mouth taping can also support tongue posture, reduce drooling, and minimize dry mouth in the morning — all factors linked to improved sleep quality.
How to Use TapeGeeks Breathe+ Nasal Strips and Tape
To maximize effectiveness:
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Wash your face with warm water to remove oil or residue
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Dry thoroughly before application
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Gently press nasal strips or tape into place
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In the morning, remove with warm water to reduce discomfort
Clean skin enhances adhesion. Moist removal protects sensitive skin.
Whether you’re using TapeGeeks Breathe+ nasal strips, kinesiology tape, or both — preparation matters.
Nasal Strips for Athletes and Active Sleepers
Nasal strips aren’t just for sleep — they’re useful for runners, cyclists, and fitness enthusiasts who struggle with airflow during activity. Improved nasal airflow can reduce mouth dryness and boost endurance by enhancing oxygen delivery.
Those who work out late in the day often experience delayed sleep onset due to elevated heart rate and tension. Better nasal breathing during and after training can help the body unwind faster — especially when used alongside other effective treatments like cold showers or magnesium.
If your workouts or evening routines affect how well you fall asleep, consider nasal breathing support as part of your recovery plan.
Bonus Tip: Combine with Proven Strategies
You can combine nasal strips and mouth taping with other effective treatments for sleep disorders and congestion-related breathing problems:
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Adjust your sleep position (side sleeping often reduces symptoms)
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Reduce alcohol and screen time before bed
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Try saline rinses or decongestants (as advised by a healthcare provider)
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Use oral appliances for snoring or mild obstructive sleep apnoea
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Focus on consistent sleep routines and bedroom airflow
Addressing your nasal breathing is just one piece — but it's a powerful one when done right.
Conclusion: A Non-Invasive Solution Worth Trying
Nasal strips are an effective nasal strip option for people struggling with nasal breathing at night. They provide a non-invasive solution that’s affordable, drug-free, and easy to use.
While they aren’t a cure for sleep apnea, they’re a great first step toward better breathing, less snoring, and improved rest — especially when paired with supportive tools like kinesiology tape and professional guidance.
If you're ready to take back control of your sleep, start with your nose — and let TapeGeeks help you breathe easier tonight.
Sources
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Brinjikji et al. (2015). MRI Findings of Disc Degeneration Are More Prevalent in Adults with Low Back Pain than in Asymptomatic Controls. AJNR Am J Neuroradiol
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PubMed Meta-Analysis: Nasal Strips and Sleep Apnea (PMID: 27604313)