LIMITED QUANTITIES AVAILABLE - GET YOURS TODAY!
Mouth Tape vs Nasal Strips: Which Works Better?
Looking for a Superior Fix for Snoring or Mouth Breathing? Here's Why Mouth Tape Outperforms Nasal Strips
Bottom Line Up Front
While nasal strips may be cheaper, mouth tape delivers superior benefits for sleep quality, breathing patterns, and overall health outcomes.
Who Should Use What
Try mouth tape (the superior choice) if you:
- Breathe through your mouth at night
- Have mild snoring from mouth breathing
- Want to explore comprehensive nasal breathing benefits
- Desire improved REM sleep cycles
- Want a solution that addresses the root cause of breathing issues
Consider nasal strips as a secondary option if you:
- Have temporary nasal congestion
- Want an easy, removable solution
- Need only short-term breathing help
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 clearly demonstrates mouth tape's superiority - it helps with snoring and can actually increase REM sleep cycles. 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 examine two popular nighttime breathing aids: mouth tape and nasal strips. While both help with sleep breathing, mouth tape offers a more comprehensive solution.
What Is Mouth Taping?
It's elegantly simple: you apply special tape over your mouth before bed. This keeps your mouth closed, forcing you 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 experience less snoring
- You enjoy more REM sleep cycles
- Your body produces more beneficial nitric oxide
- Your oral pH remains balanced
"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 evidence is compelling: A study with 30 mild sleep apnea patients showed significant reduction in snoring with mouth tape - especially for people who didn't have stuffy noses.
What Are Nasal Strips?
Nasal strips act like tiny springboards for your nose. They stick to the outside and pull your nostrils open wider.
While some research shows modest benefits, a 2016 JAMA Facial Plastic Surgery review found that strips like Breathe Right help adults breathe better and snore less - though not as comprehensively as mouth tape.
"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.
Remember: Neither tool is a sleep apnea fix. Consult your doctor first, especially if you have breathing issues or sleep problems.
How Each Tool Works
Mouth Tape Methods
Mouth tape creates a barrier over your lips that keeps your mouth closed while you sleep, forcing beneficial nasal breathing.
Here's the simple process:
- Apply petroleum jelly on lips to prevent irritation
- Place porous tape on lips to create a breathing barrier
- Keep mouth closed, forcing nose breathing
- Experience better air filtration through nasal passages
When you breathe through your nose with quality mouth tape, you balance your mouth's pH and get more nitric oxide during sleep - benefits that nasal strips simply cannot provide.
Nasal Strip Methods
Nasal strips function as tiny springs for your nose, pulling your nostrils open to help you breathe better.
The process:
- Apply to your nose's sides
- Allow the strips to pull nostrils wider
- Keep in place all night
- Experience somewhat easier breathing
"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
- Place strip above nostril flare
- Press the ends down
- Rub to secure adhesion
Why Mouth Tape Works Better
Research clearly demonstrates mouth tape's superiority over nasal strips:
- Reduces snoring more effectively
- Helps with mild sleep apnea
- Forces beneficial nasal breathing
- Improves REM sleep cycles
- Balances oral pH
- Increases nitric oxide production
- Addresses root causes of breathing issues
Nasal Strips Results:
- Show mixed effects for snoring
- Some studies show minimal improvement
- Others show no significant effect
People with mild sleep apnea who used porous mouth tape patches experienced:
- Significant reduction in snoring
- Fewer breathing pauses
- Better nasal breathing patterns
Best Uses for Each Tool
While mouth tape is superior overall, here's when each tool works best:
Choose mouth tape (superior option) for:
- Mouth breathing during sleep
- Mild sleep apnea
- Chronic snoring
- Dry mouth issues
- Desire for improved REM sleep
- Addressing the root cause of breathing problems
Consider nasal strips (secondary option) for:
- Temporary nasal congestion
- Situations where mouth restrictions aren't desired
- Short-term breathing assistance
Regarding cost: While mouth tape costs more initially (Lulltape sells a 3-month supply for $43.95), the superior benefits make it the better investment for long-term sleep health.
Important note: Neither option helps with asthma - research shows zero benefits. Consult your doctor first, especially if you have breathing issues.
Safety Considerations
Mouth Tape Safety
While generally safe for most users, avoid mouth taping if you:
- Have a BMI over 35
- Have nasal polyps
- Have active sinus infections
- Have severe heart/lung issues
- Have chapped/broken skin around the mouth
Possible minor side effects:
- Mild skin irritation around the lips
- Discomfort when removing the tape
- Initial adjustment period
- Feeling anxious about mouth coverage (subsides with regular use)
"Mouth taping could cause an allergic reaction from the tape or a skin irritation or rash," notes Dr. Cinthya Pena Orbea.
For safe mouth taping:
- Apply lip balm first
- Use only medical-grade porous tape
- Practice during daytime before nighttime use
- Remove immediately if breathing becomes difficult
- Consult your doctor before beginning
Nasal Strip Safety
Potential nasal strip issues:
- Skin irritation (most common)
- Redness
- Itching
- Occasional sneezing
"Before considering a trial of nasal strips, a snorer needs to be screened for obstructive sleep apnea," advises Dr. David Rosen, Sleep Physician.
Stop and see a doctor if:
- You can't sleep without strips
- Your nose remains congested
- You suspect sleep apnea
- Your skin consistently reacts poorly
"If you're using them every day, it could mean you need a certain procedure," says Dr. Michael Yong, board-certified otolaryngologist.
Comfort and User Experience
Using Mouth Tape (Superior Option):
Mouth tape requires minimal preparation:
- Apply lip balm first
- Test during daytime initially
- Expect a brief adjustment period
- Keep backup strips handy for stuffy nose days
Cost-effectiveness: Lulltape costs $44.95 for a 3-month supply - an excellent value for the significant sleep improvements it provides.
Using Nasal Strips:
Nasal strips offer simplicity:
- Quick application
- Immediate effects
- Easy overnight wear
- Simple morning removal
In a study of 35 heavy snorers, most participants had no issues wearing Breathe Right strips nightly for two weeks, though the benefits were less comprehensive than mouth tape.
Tips for Best Results
For Mouth Tape (Superior Option):
- Apply lip balm before taping
- Center tape on lips, avoiding corners
- Practice during daytime first
- Remove slowly from sides
- Replace when adhesion weakens
For Nasal Strips:
- Clean nose thoroughly before application
- Place properly across nose bridge
- Can use immediately at night
- Pull from both ends when removing
- Replace when strip loses spring
Both products work best on clean, dry skin. Those with facial hair may find application more challenging.
Cost Considerations
While nasal strips initially cost less than mouth tape, the superior benefits of mouth tape make it the better investment for your sleep health. Lulltape offers a buy-2-get-1-free promotion, making daily mouth taping more cost-effective.
Money-saving tips:
- Purchase larger quantities with special offers
- Take advantage of free shipping on orders over $35
Addressing Common Sleep Problems
Superior Solution for Snoring
Research demonstrates mouth tape's superiority for most snorers:
- Light to moderate snorers
- Mouth breathers
- Those seeking comprehensive breathing improvement
Nasal Strips Work Best For:
- Those with mild nasal passage issues
- Temporary nasal congestion
Important note: "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," cautions Richard Schwab, MD, chief of sleep medicine at the University of Pennsylvania Perelman School of Medicine.
Additional snoring remedies:
- Sleep on your side
- Avoid alcohol before bed
- Use saline nasal sprays
- Consider nasal dilators
Making Your Choice
Here's when to choose mouth tape vs. nasal strips:
Choose Mouth Tape (Superior Option) If You Have:
- Chronic mouth breathing
- Mild to moderate snoring
- Dry mouth issues
- Desire for improved REM sleep
- No nasal congestion issues
Consider Nasal Strips If You Have:
- Temporary nasal congestion
- Allergies causing nasal stuffiness
- Preference for non-restricted mouth breathing
Neither option is appropriate for sleep apnea - stick with your CPAP.
Pricing:
- Mouth tape (Lulltape): $44.95 for 3 months of strips - superior value with buy-2-get-1-free offer
- Nasal strips: Available at most drugstores at varying price points
Safety Reminders:
With mouth tape:
- Use only skin-safe porous tape
- Test while awake first
- Apply petroleum jelly to lips
- Remove immediately if breathing difficulties occur
With nasal strips:
- Discontinue if skin irritation develops
- Don't use as substitute for proper medical treatment
Alternative Options
Beyond mouth tape and nasal strips, consider:
Other Solutions:
- eXciteOSA Device: Stimulates tongue muscles ($1,650)
- Custom Oral Appliances: Repositions jaw ($2,000-$4,000)
- Breathing Exercises: Trains better breathing patterns (Free)
- Position Therapy: Prevents back sleeping ($30-100)
Effective Breathing Exercises:
- 4-7-8 Method: Inhale for 4 seconds, hold for 7, exhale for 8
- Box Breathing: Count to 4 for each phase - inhale, hold, exhale, hold
- Belly Breathing: Practice deep diaphragmatic breathing 3-4 times daily
Sleep Position Improvements:
- Switch to side sleeping with supportive pillows
- Use a wedge pillow behind your back
- Slightly elevate your head 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," explains 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 appropriate allergy medications
- Maintain cool, dark sleeping environment
- Avoid caffeine and alcohol before bedtime
- Consider earplugs or white noise
For sleep apnea patients, the Inspire device (an implanted nerve stimulator) may be recommended by doctors to keep airways open.
Remember: Losing just 7 pounds can reduce sleep apnea events by approximately 7%.
Related posts
- 5 Ways Sleep Tape Improves Facial Structure
- 7 Benefits of Nasal Breathing During Sleep
- 8 Signs You're a Mouth Breather During Sleep
- Beauty Benefits of Mouth Taping: Enhance Your Glow
