Mouth Taping vs Nasal Strips for Better Sleep
Updated By the StripAir teamShare
Quick answer: nasal strips and mouth tape do different jobs. A nasal strip opens the nose so more air can come in. Mouth tape keeps the lips closed so air cannot go out through the mouth. If your nose feels narrow or blocked, start with a nasal strip, because taping your mouth over a blocked nose is uncomfortable and can be unsafe. A 2025 systematic review found little evidence that mouth taping helps most people.
Mouth taping has exploded on social media as a sleep hack. Nasal strips have been around for decades. Both aim at the same goal, breathing through your nose at night, but they get there from opposite ends. Here is how they compare, what the research says, and how to choose.
What is mouth taping?
Mouth taping means putting a strip of porous tape over the lips before sleep to keep the mouth closed. The idea is to stop mouth breathing at night and force the nose to do the work, which supporters say reduces snoring, dry mouth and bad breath.
What do nasal strips do?
A nasal strip sits across the bridge of the nose. Springy bands inside it lift the sides of the nose outward and widen the nasal valve, the narrowest part of the airway. With less resistance, breathing through the nose takes less effort, so the mouth is more likely to stay closed on its own. Studies have measured a larger nasal valve area with a strip on, and less snoring in people whose snoring starts in the nose.
Mouth taping vs nasal strips: side by side
| Nasal strips | Mouth tape | |
|---|---|---|
| What it does | Opens the nose, more air in | Closes the mouth, no air out through the mouth |
| Works on a narrow or stuffy nose? | Yes, that is its main job | No, it can make breathing harder |
| Research | Wider nasal valve, less nose-related snoring in several studies | 2025 review: 2 of 10 studies showed possible benefit, mostly in mild sleep apnea |
| Safety | Mechanical, drug-free, mouth stays free | 4 of 10 studies in the review raised safety concerns |
| Comfort | Most people forget it is there | Feels restrictive for many people at first |
| Can you talk, cough or vomit freely? | Yes | Not easily |
| Best for | Nose snorers, congested sleepers, mouth breathers with a narrow nose, athletes | People with a fully clear nose whose mouth falls open out of habit |
What does the research say about mouth taping?
In 2025, researchers in Canada published a systematic review in PLOS One that pulled together 10 studies with 213 people. Only 2 studies suggested a possible benefit, and that was in people with mild sleep apnea. The other 8 found no effect or a negative effect, and 4 of the 10 raised the risk of breathing difficulty during sleep. The authors also said the quality of the studies was mixed and warned against people taping their mouths without knowing whether their nose can carry the load.
That is the key point: mouth tape only works if your nose is open enough to breathe through all night. If it is not, you are closing the backup route.
What does the research say about nasal strips?
Strips have a longer research record. A study of athletes found a significantly larger nasal valve area with a strip on (Laryngoscope, 1997). In 35 habitual snorers, 14 nights of strips led to less partner-rated snoring, less mouth dryness and less daytime sleepiness (Rhinology, 1997). A small placebo-controlled trial in people with a chronically stuffy nose cut snoring frequency by about a third (European Respiratory Journal, 2000). Strips do not change sleep apnea, so they are not a replacement for medical care if you have it. For more detail, read Do nasal strips actually work?
Which should you choose?
- Your nose feels narrow, stuffy or collapses when you breathe in: start with a nasal strip. Open the airway first.
- You snore more with colds or allergies: nasal strip.
- You wake with a dry mouth: start with a nasal strip so nasal breathing is easy, then see if your mouth stays closed. Our guide on dry mouth at night covers the other causes.
- Your nose is fully clear but your mouth still falls open: a strip alone may be enough. If not, some people add gentle, porous mouth tape. Talk to a healthcare professional first if you have any breathing or sleep condition.
- You have suspected sleep apnea, loud snoring with pauses, or heavy daytime sleepiness: skip both as a fix and see a doctor.
Can you use nasal strips and mouth tape together?
Some people do: the strip opens the nose and the tape keeps the lips together. If you try it, the strip has to come first. Only consider tape once you can breathe comfortably through your nose for a full night with a strip alone. Use tape designed for skin, never cover the mouth fully, and do not tape if you have a cold, have been drinking, have taken sleeping pills or have any breathing or sleep condition.
Our view
For most people, the problem is not that the mouth opens. It is that the nose feels like hard work, so the mouth opens as a shortcut. Fixing the nose solves the cause. That is why we recommend starting with a nasal strip and building the nasal breathing habit from there. Our guide to nasal vs mouth breathing explains why it is worth the effort.
Frequently asked questions
Are nasal strips better than mouth tape?
They solve different problems. Strips open the nose and tape keeps the mouth shut. If your nose feels narrow or blocked, start with a strip, because tape cannot help a nose that cannot carry enough air.
Is mouth taping safe?
A 2025 systematic review found little evidence of benefit for most people and raised safety concerns in 4 of 10 studies. Do not tape if your nose is blocked or if you have a breathing or sleep condition, and talk to a healthcare professional before trying it.
Does mouth taping stop snoring?
The research is weak. Only a small number of studies suggest any benefit, mainly in mild sleep apnea. Snoring that starts in the nose responds better to opening the nose with a strip.
Can I use both together?
Some people combine them, strip first to open the nose, then porous tape. Only consider it once you breathe comfortably through your nose all night with a strip alone. Stock up with the Dual Pack.
What should I try first?
A nasal strip. It makes nasal breathing easier without restricting your mouth, and it works the moment you put it on.
Sources
- Rhee J et al. Breaking social media fads and uncovering the safety and efficacy of mouth taping in patients with mouth breathing, sleep disordered breathing, or obstructive sleep apnea: a systematic review. PLOS One, 2025. DOI
- Griffin JW et al. Physiologic effects of an external nasal dilator. Laryngoscope, 1997. DOI
- Effect of Breathe Right nasal strip on snoring. Rhinology, 1997. PubMed
- External nasal dilation reduces snoring in chronic rhinitis patients: a randomized controlled trial. European Respiratory Journal, 2000. PubMed
This guide is general information and is not medical advice. If you have a breathing or sleep condition, talk to a healthcare professional before trying mouth taping.
