Sleep
Nasal Strips During Pregnancy: A Drug-Free Way to Breathe Easier
Pregnancy rhinitis affects up to 1 in 3 expecting mums. Here's why nasal strips are one of the safest first-line options, and how to use them through every trimester.
The short answer
Pregnancy rhinitis — a stuffy, congested nose without a cold or allergy — affects up to 30% of expecting mothers, peaking in the third trimester. Because nasal strips are drug-free and act mechanically on the outside of the nose, they are widely considered one of the safest first-line options at any stage of pregnancy. Always check with your midwife or GP if you have concerns, especially in the first trimester.
Why pregnancy makes you congested
Rising oestrogen and progesterone increase blood flow throughout the body, including the delicate vascular tissue lining the nose. The result is swelling, increased mucus production and a constantly blocked feeling — even with no infection or allergy in sight. This is called pregnancy rhinitis, and it usually appears after the first trimester and resolves within two weeks of giving birth.
Because the cause is hormonal, decongestant sprays and tablets are mostly ineffective in the long run, and many of them aren't recommended in pregnancy anyway.
Why drug-free matters more right now
Most over-the-counter decongestants (pseudoephedrine, oxymetazoline) are either category B2/B3 in Australia or specifically not recommended in the first trimester. Even safer options become a problem if used nightly for weeks because of rebound congestion.
A nasal strip is purely mechanical: a flexible band that gently lifts the soft cartilage of the nose outward, widening the nasal valve. Nothing crosses the placenta, nothing enters the bloodstream. That is why so many midwives suggest strips and saline rinses as the first step.
Best sleeping positions to combine with a strip
- Sleep on your left side — improves circulation and drains nasal sinuses better than back-sleeping.
- Elevate your head with one extra pillow — reduces venous pooling in nasal tissue.
- Run a cool-mist humidifier in the bedroom — pregnancy noses dry out fast.
- Apply a nasal strip after washing your face and letting skin fully dry — it'll bond and lift better.
What to discuss with your midwife or GP
- Persistent nasal bleeding (more than light spotting on a tissue).
- Snoring that's a new development — pregnancy snoring is linked to higher blood pressure.
- Daytime sleepiness, morning headaches, or witnessed pauses in breathing — possible sleep apnea.
- Skin reactions to the adhesive — rare, but stop using if it appears.
After baby arrives
Pregnancy rhinitis usually clears up within two weeks postpartum. If your nose still feels blocked beyond that, you're likely back to baseline allergies or anatomical narrowing — both of which strips also help with. Many of our customers keep using them through breastfeeding for the same reason: drug-free, no transfer risk, just easier breathing.
Ready to put this into practice?
RhinoGear nasal strips and gentle mouth tape are made in Australia, drug-free, and shipped from Robina, QLD with free delivery over $50.
Frequently asked questions
About this article
Written by the RhinoGear Editorial Team — sleep, breathing and recovery writers based in Robina, QLD. Every article is fact-checked against Australian therapeutic-goods guidance and current peer-reviewed literature on nasal breathing and sleep. RhinoGear products referenced are TGA-listed (ARTG 508285), drug-free and latex-free.
Published 13 May 2026 · Last updated 13 May 2026. This article is for general information only and is not medical advice. If you suspect sleep apnea or another medical condition, see your GP.
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