Mouth tape vs nasal strips: Do they really help you sleep?

Mouth tape or nasal strips are simple tricks people use to stop snoring and sleep better.(Image: Pexels)

A good sleep not only allows your body to rest properly, but also helps prevent ailments.. In order to sleep better some slip strips of fabric over their noses, others tape their lips shut before sleep. These hacks, drawn from viral wellness trends, claim to soften snores and promise fresher mornings. But do mouth taping and nasal strips genuinely improve sleep—or are they just another fleeting social media trend?

The fascination with breathing isn’t new; yogic traditions have long celebrated the healing rhythm of the nose. What is new, however, is the modern rediscovery of this habit through quirky hacks. Mouth taping is the idea of sealing the lips with a porous strip of tape to train the body into nasal breathing at night. Many claim it reduces snoring and prevents that morning dryness in the throat. On the other hand, nasal strips widen nostrils by springing them open, offering a non-invasive way to make breathing smoother. Both methods sound tempting—but do they really deliver?

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According to the Sleep Foundation, mouth taping encourages nasal breathing while nasal strips work mechanically to widen airways. Both may offer some relief, but their effectiveness—and safety—depend heavily on a person’s health and underlying conditions.

Mouth taping

The mouth tape shuts the lips, forcing the body to use the nose. Nasal breathing filters dust, adds moisture to air, and may lessen light snoring. A few small studies hint at better rest in mild cases. However, studies suggest that if you suffer from allergies, blocked sinuses, or sleep apnoea, this hack may worsen things. The American Academy of Sleep Medicine has even warned against doing it unsupervised. Not to mention that skin irritation is real.

Nasal strips

These sticky bands run across the bridge of the nose, working like tiny springs. Research shows they can lower snoring noise when nasal congestion is the culprit. They’re safe, drug-free, and easily available. On the flip-side, they can’t address obesity-related snoring, alcohol-linked problems, or structural nasal issues. Many users also complain that strips peel off midway through the night.

Do they treat sleep apnea

No. Sleep apnea is a serious condition where breathing halts repeatedly at night. Neither tape nor strips are a cure. Left untreated, it can increase the risks of heart disease, diabetes, and long-term fatigue.

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Studies suggest mouth taping and nasal strips can help some people short term, but they’re no substitute for proper diagnosis. Mouth taping especially should only be considered under medical supervision. If snoring persists, the safest option is a sleep study.

Other hacks that may work

• Instead of chasing viral remedies, studies recommend tried-and-tested measures

• Stick to a steady bedtime and waking hour

• Clear nasal passages with saline rinses or steams

• Avoid alcohol late in the evening

• Shed even a small amount of excess weight

• Consult specialists, CPAP machines or dental devices remain gold-standard for sleep apnea