Nasal Strips vs. Mouth Tape: What's the Best Way to Stop Mouth Breathi

Mouth breathing at night can lead to snoring, dry mouth, and disrupted sleep. If you wake up with a parched mouth or your partner complains about your snoring, you might be breathing through your mouth instead of your nose during sleep.

Two popular solutions to curb mouth breathing are nasal strips and mouth tape. In this post, we'll compare nasal strips vs. mouth tape, explain how they promote nose breathing, and help you decide the best way to improve your breathing (and quiet your snoring) at night.

We'll also share practical tips and highlight some modern tools – like Intake Breathing's Starter Kit and Mouth Tape – that can gently encourage healthier breathing habits for a better night's sleep.

Why Nose Breathing Matters (and Mouth Breathing Causes Issues)

Breathing through your nose isn't just quieter – it's healthier. Nasal breathing filters, humidifies, and warms the air before it reaches your lungs (Mouth Breathing: Symptoms, Complications, and Treatments).

The nose even produces nitric oxide, a molecule that helps blood vessels dilate and improves your lungs' ability to absorb oxygen. In other words, nose breathing can lead to better oxygenation, improved sleep quality, and less irritation in your airways.

Chronic mouth breathing can lead to a range of issues, including:

Dry mouth and throat (hello, morning Cottonmouth)
Bad breath and dental problems
Increased or worsened snoring
Fatigue and brain fog due to poor airflow

Encouraging nasal breathing during sleep can help reduce these symptoms, and that's where nasal strips and mouth tape come in.

What Are Nasal Strips and How Do They Work?

Nasal strips are adhesive bands that stick to the outside of your nose to open your nasal passages mechanically.

Think of them like tiny "springboards" lifting your nostrils. You apply a nasal strip across the bridge of your nose, just above the flares of your nostrils.

The strip has flexible spring-like bands; as it tries to straighten back to its original shape, it gently pulls outward on the sides of your nose, widening the space inside your nostrils (How to Stop Snoring: 10 Ways to End Noisy Nights). This added opening can reduce airflow resistance and help you breathe more freely through your nose.

Common nasal strips (such as Breathe Right® strips) are drug-free and available over-the-counter. They're often used by people with nasal congestion, a deviated septum, or narrow nasal passages at night.

By improving nasal airflow, these strips may reduce snoring that stems from a stuffy or narrow nose. Unlike mouth tape, nasal strips don't force you to keep your mouth closed – instead, they make nose breathing easier so you're less tempted to mouth-breathe.

How to Use a Nasal Strip (Step-by-Step):

Start with a clean face: Wash and dry the area around your nose. Oils or moisture can prevent the strip from sticking well.
Position the strip: Remove the backing and center the strip across the bridge of your nose. Place it just above your nostril flares (the soft part that expands when you breathe in).
Stick and press: Gently press down the ends of the strip on either side of your nose. Ensure it's firmly adhered to your skin.
Feel the lift: As the strip's bands try to straighten, you should feel a slight upward pull on your nostrils. This indicates it's opening your nasal passages.
Leave on overnight: Keep the strip on while you sleep to support nasal breathing. In the morning, slowly peel it off (a splash of warm water can help loosen the adhesive if it's stuck).

Pros of Nasal Strips:

Easy and Non-Invasive: Simply stick it on your nose – no complicated setup. They work externally, so nothing goes inside your nostrils (and you can still open your mouth if needed).
Improves Nasal Airflow: By physically opening nasal passages, strips can relieve congestion and make breathing through your nose easier. Many users report reduced snoring when using a nasal strip, especially if nasal blockage was a culprit.
Over-the-Counter Convenience: Nasal strips are widely available at pharmacies and inexpensive. You can use them as needed (for example, on days you have a cold or allergies causing a stuffy nose) without a prescription.
No Significant Side Effects for Most: They don't introduce any drugs into your system. Apart from possible mild skin irritation on the nose, there are typically no side effects – you can breathe normally through your mouth if necessary, so there's minimal risk of obstructing airflow.

Cons of Nasal Strips:

Limited Impact on Mouth Breathing: A nasal strip doesn't actively prevent you from opening your mouth. If you're a habitual mouth breather out of habit (not just due to nasal congestion), a strip won't stop you from reverting to mouth breathing during sleep. It addresses the nose, not the jaw.
Adhesive and Comfort Issues: Some people find the adhesive strips uncomfortable or notice skin irritation/redness on the nose bridge. Removing the strip can sometimes sting (especially if you have sensitive skin or a bit of stubble). Also, if you sweat at night or have very oily skin, the strip might loosen or fall off before morning.
Effectiveness Varies: Nasal strips provide a mild to moderate widening of the nasal passages. If you have severe nasal obstruction (like very swollen turbinates or a severe deviated septum), a simple strip might not be enough. Studies have found that while nasal strips can help some snorers breathe better, they don't work for everyone and may not significantly improve sleep quality in cases of chronic congestion.
Single-Use Only: Most nasal strips are disposable after one use. Using them every night means recurring costs and waste (though they are relatively cheap individually). And if you forget to put one on, you get no benefit that night.

Are There Advanced Alternatives?

In recent years, new types of nasal dilators have emerged. For example, internal nasal dilators are small inserts that fit just inside the nostrils, helping to prop them open from within.

Some users find internal dilators even more effective at reducing snoring. However, others dislike the feeling of something in their nose.

Another innovation is the magnetic nasal dilator, like the one in the Intake Breathing Starter Kit. This system uses two small adhesive tabs on the outside of your nose, held together by a magnetic band.

The magnets firmly pull the nasal passages open, achieving a stronger dilation than a standard strip. Because of the magnetic hold, the Intake dilator can withstand sweat and movement without coming loose, and it uses minimal adhesive (making it gentler on the skin). If regular nasal strips tend to fall off or don't open your nose enough, a magnetic nasal dilator could be a game-changer for comfortable, all-night nasal breathing.

What Is Mouth Taping and How Does It Work?

Mouth taping is exactly what it sounds like: gently taping your lips closed before you go to sleep.

The concept may seem odd, but the goal is to prevent your jaw and mouth from dropping open during the night. By keeping the lips sealed, mouth tape forces you to breathe through your nose (assuming your nose is clear). This can dramatically reduce mouth snoring and dry mouth. Essentially, mouth tape acts as a training tool to encourage nasal breathing all night long.

Specialized sleep mouth tapes are made for this purpose – typically hypoallergenic, porous adhesive strips that won't harm your skin.

Important: you wouldn't want to use just any tape, like duct tape or packing tape, which could be dangerous or too harsh on the skin!

Popular options include small strips that go vertically or horizontally across the lips. For example, Intake Breathing's Mouth Tape is designed to keep the lips closed and peel off gently without leaving residue.

When you first try mouth taping, it can feel a bit strange. However, many people adapt quickly and report significant benefits. With your mouth sealed, you're essentially guaranteeing nasal breathing. This means no more waking up with a desert-dry mouth or sore throat and less noise at night because airflow isn't rattling the tissues at the back of an open mouth.

One clinical study of people with mild sleep apnea found that using a porous mouth patch at night forced all participants to nose-breathe, leading to significantly less snoring and fewer breathing interruptions. Another review noted that while research is still limited, mouth taping has shown a reduction in snoring and daytime sleepiness in certain groups.

The evidence is still emerging, but anecdotes abound of folks claiming they get deeper, more restful sleep once they switch to nose breathing at night.

How to Use Mouth Tape Safely (Step-by-Step):

Choose the right tape: Use a medical-grade mouth tape designed for skin (or a specialty product like Intake's Mouth Tape or SomniFix® strips). These tapes are pre-cut to fit over lips and use skin-friendly adhesive. Avoid harsh adhesives not meant for the skin.
Test a patch and prep your lips: It's wise to test the tape on your skin briefly during the day to ensure you don't have an adhesive allergy. At bedtime, make sure your lips are clean and dry. You can apply a thin layer of lip balm or petroleum jelly on your lips first – this helps prevent any irritation and makes removal easier (don't slather too much, or the tape won't stick).
Apply the tape: Close your lips naturally (no clenching your jaw, just relax and bring lips together), then place the tape over the center of your lips. A small strip might go vertically (covering just the middle part of your lips) or horizontally across. Press it down gently so it adheres. Some people use a single strip in the middle, while others use two smaller pieces in an "X" shape – follow the product instructions for best results.
Breathe through your nose: Take a few breaths to get comfortable once the tape is on. You should still be able to part your teeth and move your jaw a bit – the tape isn't clamping your jaw shut; it's just keeping the lips closed. If you need to cough or talk, you can always remove it quickly; otherwise, keep it on until morning.
Removal and cleanup: In the morning, peel off the tape slowly (to avoid skin irritation). Proper mouth tapes will come off fairly easily, so dispose of the tape you used. Enjoy that moist mouth feeling – no more dry mouth! You might even notice you feel better rested.

Pros of Mouth Tape:

Addresses the Root Cause of Mouth Breathing: Mouth taping directly prevents you from mouth-breathing during sleep. This means it can effectively stop snoring caused by an open mouth and uvula vibration. Ensuring nasal breathing tackles the problem at its source (unlike nasal strips, which only help indirectly).

Many users experience a noticeable reduction in snoring when they tape their mouths shut, especially if they didn't have nasal congestion to begin with ( Mouth Tape vs Nasal Strips: Which Works Better? – lulltape).

Improves Hydration and Oral Health: With your mouth closed, you won't wake up with a dry mouth and throat. This can reduce morning hoarseness and may improve oral health issues like cavities and gum inflammation that are exacerbated by mouth dryness. Nasal breathing also helps maintain a better oral pH and even boosts nitric oxide production in the body at night, which some experts believe can lead to more restful sleep and other health benefits.
Potential for Better Sleep Quality: Mouth taping might improve sleep quality by reducing snoring and encouraging steady nose breathing. People who successfully switch to nasal breathing often report deeper sleep and feeling more refreshed. (There are reports of more REM sleep cycles when using mouth tape, though this can be subjective.) At the very least, if snoring was waking you or your partner up, eliminating that noise can lead to less disrupted sleep for both of you.
Simple and Low-Cost: Mouth tape is a very simple solution – just a piece of specialized tape. It's inexpensive and widely available. You don't need a doctor's fitting or a machine; you can implement it yourself. And unlike a bulky mouthguard or CPAP device, a little strip of tape is non-invasive and travel-friendly.
Train Nasal Breathing Habits: Over time, consistently taping your mouth can train you (or even your brain) to default to nasal breathing. Some users find that after months of taping nightly, they naturally keep their mouths closed more often during sleep and even day to day. It's like a gentle behavior coach for your breathing pattern.

Cons of Mouth Tape:

Not for Everyone (Safety Concerns): Mouth taping requires that your nasal passages are clear enough to handle all your breathing. Tapping your mouth can be uncomfortable and even risky if you have a nasal obstruction or get congested due to a cold/allergies.

Experts warn that completely blocking your mouth could lead to difficulty breathing or lowered oxygen levels if your nose becomes blocked (Can mouth taping help my snoring? - Harvard Health).

Never tape your mouth if you're not confident you can breathe freely through your nose.

It's also not recommended for people with moderate to severe sleep apnea unless under doctor supervision – if you stop breathing at night due to apnea, you don't want to have your mouth closed. Always address underlying breathing issues first and consult a doctor if you have conditions like OSA or chronic nasal obstruction.
Adjustment Period and Discomfort: Let's face it – having your mouth taped shut can feel weird initially. Some people may feel anxious or panicky the first few times simply because it's a new sensation (the thought "What if I can't breathe?" might race through your mind). This anxiety can disrupt sleep until you get used to it. Additionally, if you use a tape that's too strong or not skin-friendly, you could experience lip irritation or pain when removing it. Those with facial hair (even stubble) will have a tougher time getting the tape to stick and remove without pain.
Needs Proper Technique: Just slapping on any tape can backfire. You have to use the right kind of tape and apply it correctly. For instance, if you tape too large an area or use non-porous tape, it could be hard to remove or might even obstruct a bit of airflow (some mouth tapes have a tiny vent to allow a trickle of air and reduce panic). There's a bit of trial and error in finding a comfortable method that works for you. Improper use could cause more disruption than benefit.
Possible Mild Side Effects: Aside from skin irritation, some users report that tape can cause drooling or simply come off during the night (especially if you have naturally oily skin or move your mouth in your sleep). If you're a restless sleeper who tosses and turns, you might accidentally loosen the tape. Also, if you have a stuffy nose that worsens overnight, you could subconsciously remove the tape to breathe through your mouth. These scenarios can diminish the effectiveness on any given night.

Nasal Strips vs. Mouth Tape: Which Should You Choose?

Now that we've looked at both options, you might already have a sense of which fits your needs better. The "nasal strips vs. mouth tape" decision really comes down to what's causing your mouth breathing or snoring, and personal preference.

Let's compare them directly on a few key points to help you decide:

Primary Function: Nasal strips enhance nasal breathing by opening the nose, whereas mouth tape enforces nasal breathing by closing the mouth. If your main issue is a blocked nose (due to congestion or anatomy), a nasal strip or dilator addresses that directly. If your issue is more of a habitual open mouth during sleep (jaw relaxation), mouth tape addresses that directly. Some people actually benefit from using both: for example, if you have a mildly stuffy nose and tend to mouth-breathe, you might wear a nasal strip to clear the nose and tape your mouth to ensure breathing stays nasal.
Snoring Reduction: Both can help with snoring, but via different mechanisms.

Nasal strips help if your snoring is coming from nasal blockage or if you snore when you have a cold. They might not stop snoring if you still open your mouth and snore from the throat.

Mouth tape tends to reduce snoring more comprehensively by preventing the mouth-open, tongue-back position that often causes the loudest snoring.

In fact, some research indicates that mouth taping yields a bigger reduction in snoring than nasal strips. That said, if you only snore when you're congested, a nasal strip on those nights might be all you need.

Comfort and Tolerability: This is subjective. Some find a nasal strip very comfortable and barely notice it; others don't like the feeling of the band on their nose or have skin reactions to the adhesive.

Mouth taping can be a strange sensation at first – not everyone tolerates it. If the idea of taping your mouth freaks you out, you might be more consistent with nasal strips. On the flip side, if you really want to tackle the problem head-on and are willing to adapt, many people find they get used to mouth tape after a few nights, and then it becomes second nature. Consider trying each for a few nights to see which you tolerate better.

Underlying Health Conditions: If you have untreated sleep apnea, significant nasal obstructions, or other breathing disorders, consult your doctor before using either solution. Neither nasal strips nor mouth tape is a cure for severe sleep apnea or other medical conditions.

They are best for benign snoring and mild mouth breathing issues. Your doctor might suggest a sleep study or other interventions if your symptoms point to a bigger issue.

In general, do not use mouth tape if you have trouble breathing through your nose – resolve that first (with nasal dilators, saline rinses, decongestants, or medical treatment) so that mouth taping won't compromise your airflow.

In most cases, nasal strips are relatively safe, but if you have very sensitive skin or a dermatological condition, test them on your skin first.

Who Might Prefer Nasal Strips?

Nasal strips are a convenient fix if you occasionally mouth-breathe due to a stuffy nose (for example, during allergy season or when you catch a cold).

They're also a good starting point if you're not ready to tape your mouth shut. Athletes sometimes use nasal strips to get more airflow during

workouts; similarly, if you just want a bit more nasal breathing ease at night without making any drastic change, a strip is a mild intervention.

Choose nasal strips if you only need a little help keeping your nose open, or as a supplemental aid if you plan to mouth tape but want insurance that your nose can handle it.

Who Might Prefer Mouth Tape?

Suppose you know you're a habitual mouth breather or snorer with no major nasal issues. In that case, mouth taping might give you the biggest improvement.

Mouth tape is ideal for those dealing with chronic dry mouth in the mornings or those who have tried nasal strips (or other remedies) and still find themselves snoring or waking up with their mouth open. It's also a great approach if you're into wellness and nose breathing in general – many people use mouth tape as part of training themselves to breathe through the nose for overall health benefits.

Remember to start slow and ensure you're comfortable with nasal breathing first.

Can You Use Both Together?

Absolutely – and in fact, Intake Breathing's system is designed for this two-pronged approach. There's no rule that you must pick only one.

Suppose you put a nasal strip (or, better yet, a magnetic nasal dilator from the Intake Starter Kit) on your nose and tape your mouth. In that case, you're attacking the problem from both ends: maximum nasal airflow and zero mouth breathing.

This combo can be very effective for stubborn snoring, as long as you're comfortable. Just be sure to follow best practices for each (clean skin, proper tape, etc.).

Using both is essentially what many sleep apnea patients do with a CPAP (they wear a nasal mask and a chin strap to keep mouth closed) – here, you're doing a low-tech version of that concept.

Tips for Success: Getting the Most Out of Your Nasal Strip or Mouth Tape

No matter which route you choose – nasal strips, mouth tape, or a combination – a few additional tips can help ensure you have a safe and positive experience:

Keep Your Nose Clear: It sounds obvious, but nasal breathing will only work if your nose is clear. Before bed, consider a warm saline nasal rinse or a steamy shower to clear out congestion. If you have chronic nasal inflammation, an over-the-counter nasal steroid spray (use as directed) or decongestant might help – consult your doctor for persistent issues. The clearer your nose, the more effective both nasal strips and mouth tape will be.
Start Slow with Mouth Tape: If you're nervous about taping your mouth, you can ease into it. Try wearing the tape for a short 15-30 minute period during the day while awake – this helps you acclimate and realize you can breathe just fine through your nose. Or, try using it during a daytime nap first. Another trick: begin with a small piece of tape just on the center of your lips (leaving the corners of your mouth free) – this provides some security of closed lips but doesn't feel as restricting, allowing a bit of air escape if needed. As you get comfortable, you can expand to fully taped lips if necessary.
Use Quality Products: This is your sleep and your health – it's worth using reputable products. For nasal strips, brands like Breathe Right are well-tested, and for dilators, the Intake Magnetic Nasal Dilator is a premium choice.

For mouth taping, consider products like Intake Breathing's Mouth Tape strips, which are specifically designed for safe overnight use (hypoallergenic adhesive, easy to remove).

These products have features that DIY solutions might lack (for example, some mouth tapes have a small central mesh or vent to allow minimal airflow and reduce the risk of panic). Using the right tape or strip will make the experience more comfortable and effective.

Apply Correctly and Consistently: Follow the instructions for placement each time. A mis-placed nasal strip (too low or at the wrong angle) might not do much. An improperly applied mouth tape might come off. It might take a few nights to get the routine down. Once you find the sweet spot – stick with it! Consistency is key to forming a new habit and seeing results.

Give it a week or two for your body to adjust to the new breathing pattern.

Listen to Your Body: Pay attention to how you feel. If at any point you feel like you can't get enough air, remove the mouth tape. If a nasal strip causes pain or a rash, discontinue use or try a different type. The goal is better, more comfortable breathing – if something isn't working for you, don't force it.

You might need to try a different size of the nasal strip, a different tape material, or perhaps an alternative like a chin strap (a device that supports the jaw closed), if the tape is not your thing. Everyone is different, so a bit of experimentation is okay.

Breathing Easier: A Quick Recap and Next Steps

In the showdown of nasal strips vs. mouth tape, there is no one-size-fits-all winner – but there is likely the best choice (or combination) for you.

Nasal strips are great for opening up the nose and are a handy tool for occasional snoring due to congestion. Mouth taping, on the other hand, directly prevents that pesky mouth breathing and can provide more comprehensive relief from snoring and dry mouth, especially for habitual mouth breathers.

Many wellness enthusiasts swear by mouth taping as a game-changer for their sleep quality once they get used to it. Others prefer the simplicity of slapping on a nasal strip and not worrying about the tape on their lips.

The good news is that you don't have to remain a mouth-breather forever. These solutions can help you harness the benefits of nasal breathing we discussed – from better oxygenation to a quieter night's sleep – in an accessible way. And you're not limited to choosing one; sometimes, the best approach is a combo, ensuring your nose is open, and your mouth is closed, particularly if you want maximum snore-stopping power.

Before you go, if you're eager to take action, consider exploring Intake Breathing's products. They offer a Starter Kit that includes an innovative magnetic nasal dilator, plus their own Intake Mouth Tape strips – basically everything you need to gently nudge yourself into nasal breathing at night. Using the two together can provide a one-two punch against mouth breathing: your nasal passages stay wide open, and your mouth stays comfortably shut. (As always, ensure you can breathe through your nose first; you might use their nasal dilator for a few minutes before applying the tape.)

Nasal strips and mouth tape both aim to reduce mouth breathing and snoring – nasal strips by physically opening your nose, and mouth tape by encouraging you to use your nose. Nasal strips are easy and safe, but only address part of the problem.

Mouth tape tackles the root cause directly by keeping your mouth closed, though it requires some adjustment and caution. For many, mouth tape delivers a more noticeable improvement in sleep quality and snoring reduction, especially when combined with a nasal aid.

Ultimately, the best way to stop mouth breathing is the one that you'll use consistently. You might start with one method and even end up using both.

Ready to breathe easier? Try out a solution tonight – whether it's a nasal strip, a piece of mouth tape, or both. Your nose and your partner (not to mention your well-rested self) will thank you in the morning!

It's time to embrace better sleep through better breathing!

Nasal Strips vs. Mouth Tape: What's the Best Way to Stop Mouth Breathing?