Written from firsthand experience with a deviated septum and checked against clinical sources. We make Ventriq Nasal Strips, so we are always upfront that a strip relieves symptoms rather than fixing the structural problem. Read our methodology or our editorial policy.
Our number one pick when your partner is the snorer: the Ventriq Sleep Nasal Strips. If their snoring starts in the nose, a strip they can stick on in five seconds is the easiest thing to ask of them, and it stays put long enough for both of you to get a full night.
Yes, nasal strips can quieten a snoring partner, but only if their snoring starts in the nose. When the nasal valve, the narrowest point just inside the nostrils, is tight or the lining of the nose is swollen, air has to be pulled through harder and the soft tissue at the back of the throat starts to flutter. That flutter is the noise keeping you awake. A strip lifts the sides of the nose and widens the valve, so air moves more easily and the person beside you is more likely to breathe quietly through their nose instead of rattling through their mouth. It is drug free and takes seconds to put on. It will not help snoring that comes from the tongue or throat alone, it does not fix a deviated septum, and loud snoring with pauses or gasps is a reason to see a GP, not to buy strips. Our number one pick is Ventriq Sleep, the one I make and the one I use.
Why This Post Is Written for the Person Lying Awake
Most snoring advice is written for the snorer. In real life, the snorer is usually the one sleeping soundly. It is the partner who is awake at 2am, nudging an elbow, pulling a pillow over their head or heading for the spare room. So this roundup is for you, the one doing the buying, and the honest question is what you can realistically get your partner to wear every night.
That last part matters more than any spec. The best product is useless if it ends up in the bathroom drawer after three nights. A strip has an advantage here: there is nothing to insert, nothing to clean and nothing to get used to beyond a small band on the nose.
I Was the Snorer
I should say where I sit in this. I played rugby for more than ten years and my nose was probably broken more than once. I ended up with a deviated septum, and an ENT specialist referred me to a Consultant Otolaryngologist at a private hospital in Dublin, who recommended septorhinoplasty. I put the surgery off so I could keep playing, and I may still need it someday.
In the meantime my nose made me a snorer. I was not the one complaining about it, because I was asleep. The people who shared a room with me were the ones who heard it. I built Ventriq as a drug free way to keep my nose open through the night, and the snoring dropping off was one of the first things anyone else noticed. If your partner has a crooked nose from sport or an old break, our guide to the best nasal strips for a deviated septum covers that side in more detail.
First, Work Out What Kind of Snorer You Have
You are in the best position to do this, because you are the one awake. Listen for a few nights and notice:
- Mouth open or mouth closed? If they snore with their mouth closed, the noise is likely coming through the nose, which is exactly where a strip works. If the mouth hangs open, that is often because the nose is not carrying enough air, which a strip can also help with.
- Worse on their back? Snoring that is loud on the back and fades when they roll over points to the tongue and soft palate falling back. A strip may help a little, but sleeping position is the bigger lever.
- Worse with a cold, hay fever or after a few drinks? Mucosal swelling in the nose makes nasal snoring louder, and alcohol relaxes the throat and swells the lining too.
- Pauses, choking or gasping? Stop here. Long silences followed by a snort or gasp, together with heavy tiredness during the day, can be a sign of obstructive sleep apnoea. Nasal strips do not treat sleep apnoea. Encourage your partner to talk to their GP.
A simple test you can ask them to try: close the mouth and press one nostril closed, then breathe in through the other. Swap sides. If either side feels tight, or if gently pulling the cheek beside the nose outwards makes breathing noticeably easier, the nasal valve is involved and a strip is worth trying. For the science behind this, see do nasal strips stop snoring.
The Best Options When Your Partner Snores, Ranked
1. Ventriq Sleep Nasal Strips: our number one pick
Ventriq Sleep is the strip I make and the one I wear every night. It sits on the outside of the nose and lifts the nostril walls to hold the valve open. The adhesive is built to last a full night, which matters more to you than to them: a strip that peels off at 3am means the snoring comes back exactly when you are trying to get your deepest sleep. It contains no medication and it is one size only. Thirty strips cost EUR 20.
2. Breathe Right Extra Strength
Breathe Right is the strip most people have heard of and you can pick it up in almost any pharmacy. Extra Strength has a firmer band than the Original and works on the same principle. If your partner already has a box and it holds until morning, there is no reason to switch. We put the two side by side in Ventriq vs Breathe Right.
3. Internal dilators such as Mute or AIRMAX
These sit inside the nostrils and push them open from within. They are reusable and invisible from the outside, which some partners prefer. The trade off is that they take some getting used to, they need cleaning, and sizing matters. If your partner tries one and pulls it out half asleep, a strip is the easier ask. Our guide to internal vs external nasal dilators compares them properly.
4. A side sleeping nudge
Not a product as such, but often worth combining with a strip. If the snoring is worst when they lie on their back, a firm pillow behind them or a positional aid can keep them on their side. A strip handles the nose and side sleeping handles the throat.
5. Earplugs or white noise for you
It would be dishonest to leave this out. Good earplugs or a white noise machine will not change your partner's breathing, but they protect your sleep tonight while you work on the cause. Lots of couples end up using a strip on one side of the bed and earplugs on the other, and there is nothing wrong with that.
| Option | Who wears it | Best for | Main drawback |
|---|---|---|---|
| Ventriq Sleep | The snorer | Nose led snoring, all night hold | One size only |
| Breathe Right Extra Strength | The snorer | Nose led snoring, easy to find | Some find it lifts before morning |
| Mute or AIRMAX | The snorer | Partners who want nothing visible | Comfort, cleaning and sizing |
| Side sleeping aid | The snorer | Back sleeping snorers | Does nothing for the nose |
| Earplugs or white noise | You | Protecting your sleep tonight | Does not touch the cause |
How to Bring It Up Without a Row
Snoring is a touchy subject. Nobody likes being told they kept the house awake. A few things that tend to work better than a 3am elbow:
- Talk about it during the day, not when you are both exhausted.
- Make it about both of you sleeping better, not about them being the problem.
- Record a minute of it on your phone. Most snorers genuinely have no idea how loud they are.
- Offer to try it together for a week. A strip is low effort, and a week is enough to tell whether it is making a difference.
Getting a Strip to Work First Time
- Clean, dry skin. Face cream or moisturiser on the nose is the usual reason a strip lifts overnight.
- Soft part of the nose. Just above the flare of the nostrils, below the hard bony bridge. Too high and it barely moves the valve.
- Press for a few seconds. Warmth from the fingers helps the adhesive settle.
- Go easy on late drinks. Alcohol relaxes the throat and swells the nasal lining, which can undo some of the benefit.
For more on choosing a strip, our best nasal strips for snoring roundup and our guide on how to choose the right nasal strip go further.
The Bottom Line
If the snoring is coming through your partner's nose, a strip is the least effort fix you can hand them, and Ventriq Sleep is our number one pick because it holds until morning. Pair it with side sleeping if they are worst on their back, keep earplugs on your side for the bad nights, and if you hear pauses or gasping, send them to their GP rather than the pharmacy shelf.
Frequently Asked Questions
Will nasal strips stop my partner snoring?
They can reduce or stop snoring when it starts in the nose, for example from a narrow nasal valve, a deviated septum or a swollen nasal lining. A strip widens the nasal valve so air moves more easily. They will not stop snoring that comes from the tongue or throat alone.
How can I tell if my partner's snoring is coming from the nose?
Listen for whether they snore with the mouth closed, whether it gets worse with a cold or hay fever, and ask them to breathe through one nostril at a time. If a side feels tight, or gently pulling the cheek outwards makes breathing easier, the nose is likely involved and a strip is worth trying.
What is the best nasal strip for a snoring partner?
Our number one pick is Ventriq Sleep, the strip we make. It is drug free and built to hold for a full night, so the snoring does not come back when the strip peels off in the early hours. Breathe Right Extra Strength is a widely available alternative, and internal dilators such as Mute suit partners who prefer nothing visible.
Is loud snoring a sign of sleep apnoea?
It can be. Loud snoring with pauses in breathing, choking or gasping, together with heavy daytime tiredness, can point to obstructive sleep apnoea. Nasal strips do not treat sleep apnoea, so your partner should speak to their GP if you notice these signs.
Can a nasal strip fix a deviated septum?
No. A nasal strip widens the front of the nose and relieves the symptoms of a narrow airway, but it does not change the shape of the septum. Correcting the septum itself requires surgery such as septoplasty or septorhinoplasty.
What can I do tonight if my partner snores?
Ask them to try a nasal strip and to sleep on their side, cut back on alcohol late in the evening, and use earplugs or white noise to protect your own sleep while you find out what works.
Get your nights back, both of you. Try Ventriq Sleep Nasal Strips and give it a week to see whether the room goes quiet.
