Mouth Tape vs Nasal Strips: Which Works Better?

October 22, 2024

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Looking for a quick fix for snoring or mouth breathing? Here's what you need to know about mouth tape and nasal strips:

Bottom line up front: Nasal strips are safer and cheaper than mouth tape for most people. But neither one treats sleep apnea.

Who should use what:

Use nasal strips if you:

• Have nasal congestion
• Want an easy, removable solution
• Need short-term breathing help

Try mouth tape if you:

• Breathe through your mouth at night
• Have mild snoring from mouth breathing
• Get cleared by your doctor first

Warning: Stop using either one if you:

• Have sleep apnea
• Can't breathe through your nose
• Experience skin reactions
• Feel anxious or uncomfortable

The research shows nasal strips help with mild snoring. Mouth tape might work for some people but carries more risks. Talk to your doctor before trying either option, especially if you suspect sleep apnea.

Related video from YouTube

What Are These Sleep Breathing Tools?

Let's break down two popular nighttime breathing aids: mouth tape and nasal strips. They both help with sleep breathing, but in totally different ways.

What Is Mouth Taping?

It's simple: you put a special tape over your mouth before bed. That's it. The tape keeps your mouth closed, so you HAVE to breathe through your nose while you sleep.

Here's what happens when you use mouth tape:

• You breathe through your nose (not your mouth)
• Your mouth stays shut all night
• No more dry mouth in the morning
• You might snore less

"The tape is just a technique to help you convert to nasal breathing", explains Ann Kearney, Doctor of Clinical Science in Speech-Language Pathology.

The numbers back this up: A small study with 30 mild sleep apnea patients showed less snoring with mouth tape - especially for people who didn't have stuffy noses.

What Are Nasal Strips?

Think of nasal strips like tiny springboards for your nose. They stick to the outside and pull your nostrils open wider.

Science says they work: A 2016 JAMA Facial Plastic Surgery review found that strips like Breathe Right help adults breathe better and snore less.

"Before considering a trial of nasal strips, a snorer needs to be screened for obstructive sleep apnea. That doesn't always mean getting a sleep study, you can start with a simple questionnaire and always consult with your healthcare provider", says Dr. David Rosen, Sleep Physician.

Here's the bottom line: These tools aren't sleep apnea fixes. Talk to your doctor first, especially if you have breathing issues or sleep problems.

How Each Tool Works

Mouth Tape Methods

Mouth tape is simple: it creates a barrier over your lips that keeps your mouth closed while you sleep. This makes you breathe through your nose instead.

Here's what happens when you use mouth tape:

When you breathe through your nose, you balance your mouth's pH and get more nitric oxide during sleep.

"Mouth taping isn't a safe way to improve nasal breathing", warns Kathryn Palmer, sleep medicine specialist with Banner Health.

Nasal Strip Methods

Think of nasal strips as tiny springs for your nose. They pull your nostrils open to help you breathe better.

Here's how they work:

• Stick to your nose's sides
• Pull nostrils wider
• Stay put all night
• Make breathing easier

"Nasal strips hold the nostrils open using small springs embedded in the strips that stick to either side of the nose", explains Dr. David Rosen, Sleep Physician.

To use Breathe Right strips:

• Clean and dry your nose
• Put strip above nostril flare
• Press the ends down
• Rub to stick it well

Which One Works Better?

Let's look at what studies tell us about mouth tape vs nasal strips:

People with mild sleep apnea who used porous mouth tape patches saw these changes:

• Less snoring
• Fewer breathing pauses
• Better nose breathing

"Mouth taping is not a commonly accepted practice", says Dr. David Rosen, Sleep Physician.

Here's when to use each tool:

Pick mouth tape if:

• You breathe through your mouth while sleeping
• You have mild sleep apnea
• Your snoring comes from mouth breathing

Pick nasal strips if:

• Your nose gets congested
• You don't want mouth restrictions
• You need short-term breathing help

About the cost: Mouth tape costs more. Lulltape sells 36 strips for €43.95 per month. Nasal strips? They're cheaper per piece.

Here's what you NEED to know: Neither option helps with asthma - the research shows zero benefits. Check with your doctor first, especially if you have breathing issues.

Safety and Risks

Let's talk about who should (and shouldn't) use these sleep breathing tools.

Mouth Tape Safety

Here's who needs to SKIP mouth taping:

When you use mouth tape, you might notice:

• Your skin gets irritated around the lips
• It hurts to pull the tape off
• You can't sleep well because it feels weird
• It's harder to breathe
• You feel nervous about your mouth being covered

"Mouth taping could cause an allergic reaction from the tape or a skin irritation or rash." - Dr. Cinthya Pena Orbea

Want to try mouth taping? Do this:

• Put on lip balm first
• Only use medical tape with tiny holes
• Try it during the day before using it at night
• Take it off RIGHT AWAY if breathing gets hard
• Check with your doctor first

Nasal Strip Safety

Here's what might happen with nasal strips:

"Before considering a trial of nasal strips, a snorer needs to be screened for obstructive sleep apnea." - Dr. David Rosen, Sleep Physician

Stop and see a doctor if:

• You can't sleep without strips
• Your nose stays stuffed up
• You think you have sleep apnea
• Your skin keeps reacting

"If you're using them every day, it could mean you need a certain procedure", - Dr. Michael Yong, board-certified otolaryngologist

For BOTH mouth tape and nasal strips, talk to your doctor first if you:

• Think you might have sleep apnea
• Have trouble breathing often
• Can't breathe through your nose well
• Get skin reactions easily

Comfort and Ease of Use

Here's how mouth tape stacks up against nasal strips for everyday use:

Using Mouth Tape:

Mouth tape isn't exactly a "stick it and forget it" solution. You'll need to:

• Put on lip balm first
• Test it during the day
• Deal with some awkward nights at the start
• Keep backup strips handy for stuffy noses

Let's talk money: Lulltape costs €43.95 for 36 strips (one month). That's not cheap for something you'll use every night.

Using Nasal Strips:

Nasal strips are more straightforward:

• Stick them on in seconds
• Start breathing better right away
• Sleep through the night
• Take them off in the morning

The numbers back this up: In a study of 35 heavy snorers, most people had no problem wearing Breathe Right strips every night for two weeks.

Here's what works best for each:

One last thing: Both products work best on clean, dry skin. Got facial hair? You might find both options trickier to use.

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Price Comparison

Let's look at what mouth tape and nasal strips cost:

Here's what you'll spend each night:

• Breathe Right: $0.21
• Lulltape: €1.22 (regular price)
• Lulltape with autoship: €0.64

Want to spend less? Here's how:

The numbers tell the story:

• 20,000+ nasal strips sold last month
• 10,000+ mouth tape products sold last month

Bottom line? Nasal strips cost less than mouth tape. But here's the thing: price shouldn't be your ONLY factor. Pick what works best for your sleep - that's what matters most.

Money-saving tips:

• Buy bigger packs
• Sign up for Subscribe & Save
• Get free shipping on $35+ orders
• Use autoship if you're a regular user

Common Sleep Problems

Let's break down how mouth tape and nasal strips work for different sleep issues:

Help for Snoring

Here's what the research shows:

But here's something important:

"While it's a popular suggestion that may reduce snoring, taping the mouth shut is not an effective or safe option for people with obstructive sleep apnea." - Richard Schwab, MD, chief of sleep medicine at the University of Pennsylvania Perelman School of Medicine

Want to stop snoring? Try these simple fixes:

• Sleep on your side
• Skip the nightcap
• Use nasal sprays
• Try nasal dilators

Sleep Apnea Support

Here's the thing: Don't count on mouth tape or nasal strips for sleep apnea. They're NOT treatments.

If you have sleep apnea:

• Stick to your CPAP
• Get doctor's OK before trying mouth tape
• Only use nasal strips WITH your CPAP
• Watch out for:
  • Feeling tired all day
  • Waking up with headaches
  • High blood pressure
  • Stops in breathing during sleep

Sleep apnea isn't just about bad sleep - it can lead to:

• Heart problems
• Strokes
• Diabetes
• Blood pressure issues

Bottom line: These tools might help if you snore a bit. But if you have sleep apnea? They won't cut it. Talk to your doctor first.

Which One Should You Pick?

Let's break down when to use mouth tape vs nasal strips:

What They Cost:

• Grab nasal strips at any drugstore
• Mouth tape like Lulltape: €43.95 for 36 strips

Playing It Safe:

With nasal strips? Stop if your skin gets irritated.

With mouth tape? Follow these steps:

• Get your doctor's green light
• Only use tape made for skin
• Try it while you're awake first
• Put some petroleum jelly on your lips

"If you have obstructive sleep apnea, yes, this can be very dangerous." - Dr. Raj Dasgupta, Associate Professor of Clinical Medicine at USC's Keck School of Medicine

Do These Things First:

• Make sure your nose isn't blocked
• Check if you have sleep apnea
• Try the basics:
  • Sleep on your side
  • Use nasal rinses
  • Deal with allergies
  • Fix your sleep habits

"Simply taping the mouth doesn't address the real problem. It's important to see a doctor about your mouth breathing to determine the reason for it and get professional treatment." - Dr. Thomaz Fleury Curado, otolaryngologist and craniofacial surgeon

Bottom line: These tools help with minor issues. For bigger sleep problems? Talk to your doctor.

Other Options

Here's what works beyond mouth tape and nasal strips:

Top Breathing Exercises:

1. 4-7-8 Method: In for 4 seconds, hold for 7, out for 8. Repeat 4 times.
2. Box Breathing: Count to 4 for each step - in, hold, out, hold.
3. Belly Breathing: Focus on deep belly breaths 3-4 times daily, 5-10 minutes each.

Sleep Position Fixes:

• Switch to side sleeping with Saatva Latex or Eli & Elm Side Sleeper pillows
• Add a wedge pillow behind your back
• Raise your head slightly while sleeping

"A dental device that shifts the jaw forward helps keep the airway open by moving the tongue toward the front of the mouth." - Dr. Richard Schwab, Chief of Sleep Medicine, University of Pennsylvania Perelman School of Medicine

Simple Steps for Better Sleep:

• Use saline rinses for clear nasal passages
• Take allergy meds if you need them
• Keep your room cool and dark
• Skip caffeine and alcohol before bed
• Try earplugs or white noise

For sleep apnea patients, there's the Inspire device - a nerve stimulator doctors can implant to keep airways open.

Here's a fact: Drop 7 pounds, and you'll cut sleep apnea events by about 7%.

Final Thoughts

Here's how mouth tape stacks up against nasal strips:

Here's what the experts say about these solutions:

"Most of the evidence is anecdotal. There is not strong enough evidence to support that mouth tape is beneficial." - Dr. Cinthya Pena Orbea

"It's incredibly dangerous and is likely a quick fix instead of treating the root cause." - Dr. Federico Cerrone, Sleep Medicine Specialist

Before you try either option, see your doctor to:

• Check for sleep apnea
• Look for nasal blockages or allergies
• Test for a deviated septum
• Check your tonsils and adenoids

If you want to test these methods:

• Pick nasal strips first - they're safer
• Only use medical-grade, breathable tape for mouth taping
• Stop if you have ANY breathing issues
• Keep a sleep diary to track results

While a small study of 30 patients showed less snoring with mouth tape, that doesn't make it right for YOU.

The smart move? Talk to your doctor FIRST. They'll help spot any hidden issues and point you toward what works best for your situation.

FAQs

Do nasal strips improve sleep quality?

Here's what research tells us about nasal strips:

"Most of the evidence is anecdotal. There is not strong enough evidence to support that mouth tape is beneficial." - Dr. Cinthya Pena Orbea

Let's break this down:

Nasal strips CAN help with:

• Opening your nose for better airflow
• Making snoring less noisy
• Breathing better when you're congested

But they WON'T:

• Fix sleep apnea
• Solve major sleep issues
• Work the same for everyone

Bottom line: Nasal strips might help you breathe better and snore less. But if you have serious sleep problems, you'll need to talk with your doctor about other options.

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