If you have ever struggled to breathe through your nose at night, you are not alone. Many of my patients in Brentwood ask me whether nasal dilators actually help with snoring or sleep-disordered breathing. I am Dr. Farshid Ariz, DMD, a periodontist at TMJ & Sleep Centre of the San Fernando Valley. I work closely with patients who deal with airway issues, TMJ disorders, and sleep-related problems every day. Today, I want to give you a clear, honest answer to a question I hear often: Do nasal dilators work?
What Are Nasal Dilators?
A nasal dilator is a small device designed to hold your nasal passages open. The goal is simple — increase airflow through your nose so you can breathe more easily. These devices come in two main forms: external nasal strips and internal nasal dilators. Both are available without a prescription and are widely used by people who snore, athletes looking to improve airflow, and anyone dealing with nasal congestion.
External nasal strips are adhesive bandages placed across the bridge of the nose. They use a spring-like action to gently pull the nostrils open from the outside. Internal nasal dilators, on the other hand, are small silicone or plastic inserts placed inside the nostrils. They push the nasal walls outward to widen the airway from within.
How Nasal Dilators Improve Breathing
Your nose is designed to filter, warm, and humidify the air you breathe. When the nasal valve — the narrowest part of the nasal passage — becomes restricted, airflow drops. This restriction forces many people to breathe through their mouths, especially during sleep. Mouth breathing is linked to dry mouth, snoring, and even disrupted sleep quality.
Nasal dilating devices work by mechanically widening this narrow area. According to a study published in the journal Rhinology, internal nasal dilators can increase nasal airflow by up to 25 percent in individuals with nasal valve collapse. That is a significant improvement for such a small device.
When nasal airflow improves, the body naturally shifts toward healthier nasal breathing. This change can reduce snoring intensity and may help people who experience mild obstructive sleep issues feel more rested.
Do Nasal Dilators Help with Snoring?
This is the question most of my patients in the Brentwood and Encino areas want answered. The short answer is yes, nasal dilators can help reduce snoring — but they work best for a specific type of snoring. If your snoring originates from nasal obstruction or a narrow nasal valve, a nasal dilator strip or internal device may provide meaningful relief.
A 2019 systematic review published in Sleep Medicine Reviews found that external nasal strips reduced snoring severity in approximately 73 percent of study participants who had nasal-related snoring. That is an encouraging number. However, the review also noted that nasal strips were less effective for people whose snoring originated from the soft palate or the base of the tongue.
This distinction matters. Snoring is not a one-size-fits-all problem. The source of the vibration — whether it is the nasal passages, the soft palate, or the throat — determines which treatment will work best. That is why I always recommend a thorough evaluation before relying solely on any over-the-counter device.
External Strips vs. Internal Nasal Dilators
Both types of nasal dilating devices have their strengths. Here is a quick comparison to help you understand the differences:
- External nasal strips are easy to use, disposable, and comfortable for most people. They adhere to the outside of the nose and are best for people who want a simple, no-fuss solution. The downside is that they can lose adhesion during the night, especially if you have oily skin.
- Internal nasal dilators tend to provide a stronger opening force. They are reusable, which makes them more cost-effective over time. Some patients find them slightly uncomfortable at first, but most adjust within a few nights.
Both options are drug-free, non-invasive, and safe for nightly use. For patients who visit our practice in Brentwood, I often suggest trying both types to see which one feels more comfortable and delivers better results.
When Nasal Dilators May Not Be Enough
While nasal dilators offer real benefits, they are not a complete treatment for obstructive sleep apnea or more advanced sleep-disordered breathing. These conditions involve partial or full airway collapse at a deeper level — often in the throat rather than the nose. A nasal dilator device cannot address that type of obstruction on its own.
If you snore loudly, wake up gasping, or feel exhausted despite a full night of sleep, you may need a more comprehensive evaluation. Our team uses advanced diagnostic tools to assess airway health and identify the root cause of breathing difficulties. You can learn more about how airway and sleep-disordered breathing are connected by reading our blog on understanding sleep-disordered breathing.
In many cases, nasal dilators serve as a helpful complement to other therapies. For example, patients using oral appliance therapy for sleep apnea sometimes find that adding a nasal dilator improves comfort and effectiveness by encouraging nasal breathing.
Nasal Dilators and Mouth Breathing
One of the most underappreciated benefits of nasal dilators is their ability to discourage mouth breathing. When your nose is blocked or restricted, your body compensates by opening the mouth. Chronic mouth breathing during sleep contributes to dry mouth, increased cavity risk, gum irritation, and poor sleep quality.
By opening the nasal passages, a nasal airway dilator makes it easier and more natural to keep your mouth closed during sleep. This is a simple intervention with wide-reaching benefits for oral and overall health. For more information on how breathing patterns affect your dental and sleep health, I recommend our article on the connection between TMJ and sleep apnea.
Tips for Getting the Most Out of Nasal Dilators
If you decide to try nasal dilators, here are a few practical tips to maximize their effectiveness:
- Clean your nose before applying. If you are using an external strip, wash and dry the skin on your nose first. Oil and moisture reduce adhesion.
- Choose the right size. Internal nasal dilators come in different sizes. A snug but comfortable fit is key. Too small and it will not stay in place. Too large and it will feel uncomfortable.
- Be consistent. Use your dilator every night for at least one to two weeks before deciding whether it works. Your body needs time to adjust.
- Combine with other healthy sleep habits. Elevate your head slightly, stay hydrated, and avoid alcohol before bed. These simple steps enhance the benefits of any nasal breathing device.
- Seek professional guidance. If your snoring or breathing difficulties persist, schedule a consultation. A trained professional can determine whether additional treatment is needed.
What the Research Says
The scientific literature supports the use of nasal dilators as a safe, effective tool for mild nasal obstruction and nasal-related snoring. The Mayo Clinic includes nasal strips among its recommended lifestyle strategies for managing snoring. They are considered a low-risk option that can improve nighttime nasal airflow without medication or surgery.
It is worth noting that nasal dilators are most effective when the primary source of airway resistance is at the level of the nasal valve. For patients with deviated septums, nasal polyps, or more complex anatomy, a more targeted evaluation and treatment plan may be necessary.
Bringing It All Together
Nasal dilators are a practical, affordable, and evidence-backed tool for improving nasal airflow. They can reduce snoring, promote healthier nasal breathing, and support better sleep quality — especially when the source of the problem is nasal congestion or valve narrowing. For many patients across Brentwood, Sherman Oaks, and the greater San Fernando Valley, they serve as an excellent first step or a valuable complement to more comprehensive airway treatments.
If you are wondering whether a nasal dilator is the right solution for you, or if your breathing issues may signal something deeper, I encourage you to reach out to our team. We are here to help you breathe better and sleep better — every single night.
Frequently Asked Questions
Do nasal dilators actually stop snoring?
Nasal dilators can significantly reduce snoring when the snoring is caused by nasal obstruction or a narrow nasal valve. Studies show that external nasal strips helped reduce snoring in about 73 percent of participants with nasal-related snoring. However, if snoring originates from the throat or soft palate, additional treatment may be needed.
Are internal nasal dilators better than external nasal strips?
Both types are effective, but they work slightly differently. Internal nasal dilators tend to provide a stronger opening force and are reusable, while external strips are easier to apply and disposable. The best choice depends on your comfort preference and the severity of your nasal obstruction.
Can I use nasal dilators if I have sleep apnea?
Nasal dilators alone are not a treatment for obstructive sleep apnea. However, they can be used alongside other therapies such as oral appliance therapy or CPAP to improve nasal airflow and overall comfort. Always consult a sleep specialist before relying on a nasal dilator as your only intervention.
How long does it take for nasal dilators to start working?
Most people notice improved nasal airflow immediately when using a nasal dilator. However, it may take one to two weeks of consistent nightly use to fully evaluate the impact on snoring and sleep quality. Give your body time to adjust to the device.
Are nasal dilators safe to use every night?
Yes, nasal dilators are considered very safe for nightly use. They are drug-free and non-invasive. Some people may experience mild irritation from adhesive strips or slight discomfort from internal devices, but these issues typically resolve within a few days of regular use.
Written by Dr. Farshid Ariz, DMD — Periodontist, TMJ & Sleep Centre of the San Fernando Valley, Brentwood, California