Should I choose an internal or external nasal dilator?

Internal dilators tend to open the nose more and are invisible, but some people find them uncomfortable overnight or have them fall out. External dilators and strips are easier to put on and remove, but rely on staying attached to the skin. Try the easiest option first, then escalate if it does not solve the problem.

Best Nasal Strips › Comparisons › Nasal strips vs dilators

◇ Head-to-head

Nasal strips vs nasal dilators

Q: Are nasal dilators better than nasal strips?

For raw airflow, usually yes. A 2019 study in Sleep & Breathing found internal nasal dilators outperformed external adhesive strips on measured airflow. Dilators apply force from inside the passage, while strips only lift the skin over the nasal valve from outside. Strips still win on convenience, hygiene, and being invisible at the nostril.

Q: What is the difference between a nasal strip and a nasal dilator?

A nasal strip is a flexible adhesive band worn across the outside of the nose; its spring lifts the skin over the nasal valve. A nasal dilator physically holds the nasal passage open, either internally (a soft device inside the nostrils) or externally (clips or a rigid bar that pull the nostril walls outward).

Q: Do nasal strips or dilators help with snoring?

Both can reduce snoring only when the obstruction is in the nose, such as congestion, allergies, a narrow or collapsing nasal valve, or a deviated septum. Neither treats obstructive sleep apnea, soft-palate snoring, or tongue-based snoring. If you gasp, choke, or stop breathing during sleep, see a doctor.

They both fight the same problem, a nose that won't let enough air through, but they do it from opposite directions. Here's how each one actually works, what the research says, and which to buy for your situation.

By our team Updated June 16, 2026 ~6 min read

The short answer

Nasal strips lift the skin over your nasal valve from the outside; nasal dilators hold the passage open from the inside (or pull the nostril walls out with more force). Because dilators apply force directly at the narrowest point, they tend to open the nose more, a 2019 clinical study found internal dilators beat adhesive strips on airflow. Pick a strip for the cheapest, easiest start; pick a dilator if a strip didn't open you enough or kept falling off.

How each one works

How does a nasal strip work?

A nasal strip is a flexible adhesive band worn across the bridge of the nose. A plastic spring inside the strip tries to straighten, and as it does it gently lifts the skin and the soft tissue over the nasal valve outward. That widens the valve a little and eases airflow. It only pulls from outside, so the lift is real but mild.

How does a nasal dilator work?

A dilator physically props the nasal passage open at the valve. Internal dilators sit inside the nostrils and push the walls apart from within. External dilators, like a magnetic-clip band or a rigid adhesive bar, grip the nostril rim and pull the walls outward with more leverage than a flat strip. Either way, the force lands right at the narrowest point.

What does the research say?

A 2019 study published in Sleep & Breathing compared devices and found internal nasal dilators outperformed external adhesive strips on measured airflow. That matches what testing shows in practice: putting force inside the passage opens the nose more than lifting skin from the surface. Comfort and staying power, though, are a different story for each.

Strips vs dilators, side by side

What matters	Nasal strips	Nasal dilators
Where it sits	Outside, across the nose bridge	Inside the nostrils, or clipped to the rim
Mechanism	Spring lifts skin over the valve	Holds / pushes the passage open directly
Airflow opening	Mild to moderate	Stronger (won the 2019 airflow study)
Comfort	Nothing inside the nose	Internal types can feel intrusive overnight
Staying power	Adhesive can lift with sweat or oily skin	External clips and internal types don't rely on skin adhesive
Visibility	Visible band on the nose	Internal dilators are essentially invisible
Reusable?	Mostly single-use	Most are reusable for days to weeks
Upfront cost	Low (~$15 a box)	Higher ($20, $50 to start)
Best for	First-timers, occasional use, budget	Nightly snorers, oily skin, "strips didn't cut it"

The trade-offs

Nasal strips, pros

Cheapest way to test whether your snoring is nose-driven
Sold in every drugstore, no learning curve
Nothing inside your nose
Fresh, hygienic strip every night

Nasal strips, cons

Adhesion fails with sweat, oily skin, or movement (the #1 real-user complaint)
Mildest opening of the bunch
Single-use cost adds up for nightly users
Visible band; can tug sensitive skin on removal

Nasal dilators, pros

Open the nose more (force lands at the valve)
Internal types are invisible and reusable
Don't depend on skin adhesion to stay put
Lower cost per night for heavy users

Nasal dilators, cons

Internal types can feel uncomfortable or fall out at night (recurring real-user complaint)
Higher upfront price and a short learning curve
Reusable types need cleaning
Some external dilators rely on consumable adhesive tabs

Who should pick which?

Start with a nasal strip if you've never used a nasal aid, you only need help during a cold or allergy flare, or you want the cheapest test. A box of Breathe Right Extra Strength (~$15) is the classic baseline, in hands-on testing it opened the nose and was the easiest option, though the adhesive lifted with movement and oil.

Step up to a dilator if a strip didn't open you enough, kept peeling off, or irritated your skin. Among externals, Intake Breathing (magnetic clip band) gave the strongest open in testing, and Dream Recovery Second Wind (rigid adhesive bar) held stronger than a flat strip. If you want nothing visible on your face, an internal dilator like Breathewave disappears at the nostril, just know some people, this tester included, find the in-nose feel uncomfortable all night.

A sensible path: confirm your snoring is nose-driven with a cheap strip, then graduate to the dilator style that fits your comfort and budget. See the best nasal dilators for the full breakdown, or the complete ranking across every aid we've tested.

Findings reflect one tester's hands-on experience, combined with patterns across aggregated verified buyer reviews as of June 2026, not clinical airflow measurement. Neither strips nor dilators treat obstructive sleep apnea. If you gasp, choke, or stop breathing during sleep, see a doctor.

FAQ

Are nasal dilators better than nasal strips?

For raw airflow, usually yes, a 2019 study in Sleep & Breathing found internal dilators beat adhesive strips on measured airflow, because dilators apply force inside the passage while strips only lift skin from outside. Strips still win on price, convenience, and hygiene.

What is the difference between a nasal strip and a nasal dilator?

A strip is an adhesive band worn outside the nose whose spring lifts the skin over the nasal valve. A dilator physically holds the passage open, internally (inside the nostrils) or externally (clips or a rigid bar that pull the nostril walls outward).

Do nasal strips or dilators help with snoring?

Both help only when the obstruction is in the nose, congestion, allergies, a narrow or collapsing nasal valve, or a deviated septum. Neither treats sleep apnea, soft-palate, or tongue-based snoring.

Should I choose an internal or external dilator?

Internal dilators open the nose more and are invisible, but can feel intrusive or fall out overnight. External dilators and strips are easier on and off but depend on staying attached. Try the easiest option first and escalate if needed.

Can I make a nasal strip stay on better?

Yes. Clean and fully dry your nose first, skip lotion or oil, press the strip for 10 seconds, and apply 10-15 minutes before exercise. Oily skin is the top reason strips fall off. If it still won't hold, a dilator that doesn't rely on adhesive is the fix.

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