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- someone has seen you stop breathing or gasp during sleep;
- you are sleepy most days, especially behind the wheel;
- you have high blood pressure.
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The short verdict
Nasal strips are the safer experiment; mouth tape is the one to skip. Neither has good proof that it reduces snoring. But strips mainly risk mild skin irritation, while reviewers warn that taping the mouth shut could be dangerous for anyone whose nose is blocked.
Side by side
| Mouth tape | Nasal strips (external dilators) | |
|---|---|---|
| What it does | Holds the lips closed so you breathe through your nose | A springy adhesive band pulls the sides of the nose open |
| Best evidence | A 2025 systematic review of 10 small studies | Two meta-analyses (2016 and 2026) and two placebo-controlled trials |
| Snoring result | Some small studies saw less snoring; quality rated poor | No significant change in pooled snoring measures |
| Sleep apnea result | Gains only in small groups with mild apnea | No meaningful change in apnea scores |
| Main risk | Blocked breathing if the nose is congested or obstructed | Mild skin irritation, itching or redness where it sticks |
| Might make sense for | Only under a clinician’s advice | People whose stuffy nose seems to drive the snoring |
Mouth tape: what the studies found
The idea is that nose breathing keeps the airway more stable than mouth breathing. A 2025 systematic review in PLOS One searched 25 years of research. It found only 10 studies that qualified, covering 213 patients. Just two showed a statistically significant improvement in apnea measures. Every study was rated poor quality, and many left out anyone with a blocked nose (Rhee et al., 2025).
The most-cited positive study is small. Twenty mouth-breathers with mild sleep apnea taped their mouths for a home sleep test. Their median snoring index fell by about half, and their apnea score dropped from 8.3 to 4.7 events an hour (Lee et al., 2022). There was no control group, and the authors said tape is not recommended for moderate or severe apnea (Rhee et al.).
A 2024 clinical trial adds a twist. In 54 people with sleep apnea, closing the mouth improved airflow for moderate mouth-breathers. But for heavy mouth-breathers, airflow got worse, especially when the soft palate area was blocked (Yang et al., 2024). In other words, some people breathe through their mouth because their nose route is obstructed.
Nasal strips: what the studies found
Nasal strips do widen the front of the nose. The question is whether that changes snoring or apnea. A 2016 meta-analysis of 14 studies found no significant change in apnea score, lowest oxygen level or snoring index in people with sleep apnea. For the external strips, the snoring change was about three fewer snores an hour, which was not significant (Camacho et al., 2016).
A 2026 meta-analysis pooled 17 studies and 496 people. It found no significant differences in apnea scores, snoring index, sleep time or oxygen levels. The authors said strips cannot be recommended as a stand-alone treatment, but may help as an add-on for people with mild symptoms or nasal congestion (Cureus, 2026).
Two randomized trials funded by the strip’s maker tested Breathe Right strips against placebo strips in 270 people with nightly congestion. Sleep quality improved in both groups, with no significant difference between real and placebo strips. The researchers suggested a strong placebo effect (Noss et al., 2019).
Safety cautions
- Mouth tape and a blocked nose do not mix. Four of the reviewed studies flagged a serious risk of asphyxiation with mouth closure if the nose is blocked or if someone vomits in the night (Rhee et al., 2025). Colds, allergies and a deviated septum all count as reasons to skip it.
- Tape can hide a bigger problem. The review’s authors concluded the data do not support mouth taping for the general population with sleep-disordered breathing (Rhee et al., 2025).
- Strips are mostly a skin issue. In the placebo-controlled trials, strips were well tolerated. The few related side effects were mild discomfort, itching, redness or discoloration where the strip sat (Noss et al., 2019). Those trials excluded people with adhesive allergies or facial eczema, so take care if either applies to you.
- Neither treats sleep apnea. Both meta-analyses found strips did not meaningfully change apnea scores (Camacho 2016; Cureus 2026).
What to try instead, or first
If a stuffy nose clearly makes your snoring worse, a two-week trial of nasal strips is a low-risk test. If nothing changes, stop. For other options in a sensible order, from side-sleeping to mouthpieces, see what to try first for snoring. For an approach with randomized trials behind it, see throat exercises for snoring.
FAQ
Is mouth taping safe?
Not for everyone. A 2025 systematic review found the studies were poor quality and flagged a serious risk of asphyxiation if the nose is blocked. Skip it if you have a cold, allergies, a deviated septum or suspected sleep apnea, and ask a clinician first.
Do nasal strips stop snoring?
Usually not by much. Two meta-analyses found no significant change in pooled snoring measures. They may help some people whose snoring is tied to a congested nose.
Which is better for snoring, mouth tape or nasal strips?
Nasal strips, mainly on safety. Neither has strong evidence, but strips carry a much smaller risk than taping the mouth shut.
Can I use mouth tape and nasal strips together?
We would not without medical advice. A strip does not guarantee your nose stays clear all night, and the main danger of tape is a blocked nose.
Can either one treat sleep apnea?
No. Strips did not meaningfully change apnea scores in meta-analyses, and mouth tape helped only in small studies of mild apnea. Get tested and follow your doctor’s treatment plan.
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.
- Lee YC, et al. The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study. Healthcare, 2022.
- Yang H, et al. Mouth closure and airflow in patients with obstructive sleep apnea: a nonrandomized clinical trial. JAMA Otolaryngology–Head & Neck Surgery, 2024.
- Camacho M, et al. Nasal dilators (Breathe Right strips and NoZovent) for snoring and OSA: a systematic review and meta-analysis. Pulmonary Medicine, 2016.
- Clinical effectiveness of nasal dilators in sleep-disordered breathing: a systematic review and meta-analysis. Cureus, 2026.
- Noss MJ, et al. Sleep quality and congestion with Breathe Right nasal strips: two randomized controlled trials. Advances in Therapy, 2019.
- NHLBI. What Is Sleep Apnea?