Quick answer: Nasal strips sit on the outside of your nose and gently pull your nostrils open so air flows in more easily, while mouth tape keeps your lips closed to nudge you toward breathing through your nose. Neither is proven to treat snoring or sleep apnea, and nasal strip research is mixed: a 2016 review of 14 studies found that nasal dilators eased nasal breathing but didn't improve sleep apnea measures. Some people use both, but the only trial we found that included both bundled them with other treatments, so it can't tell us what the pair does on its own. Never use a nasal strip to make mouth taping possible with a stuffy nose, and don't tape if you have suspected or diagnosed sleep apnea (unless a clinician says it's okay), a respiratory illness, or a risk of vomiting, if you've been drinking heavily or taking sedatives, or for a child.
By Hibertape Team · Last updated: October 27, 2026
This article is general information, not medical advice. Talk to a healthcare professional before you start mouth taping or using nasal strips, especially if you snore loudly or have any condition affecting your breathing.
What's the difference between mouth tape and nasal strips?
They work at opposite ends of the same problem.
- Nasal strips work on your nose. The Sleep Foundation describes them as stiff pieces of fabric with an adhesive side that stick across the bridge of the nose. The pull of the strip holds the nostrils open, "keeping the nasal passages wider" so more air can flow through, especially when you breathe in. Their technical name is external nasal dilators.
- Mouth tape works on your mouth. It's a small strip of skin-safe tape over the lips that nudges you to breathe through your nose. It does nothing to open the nose itself.
Put simply, a nasal strip tries to make nose breathing easier, and mouth tape tries to make mouth breathing less likely. That's why the safety rules are so different.
How do mouth tape and nasal strips compare side by side?
| Nasal strips | Mouth tape | |
|---|---|---|
| Where it goes | Across the outside of the nose | Over the lips |
| What it does | Holds the nostrils open to widen the nasal passages | Keeps the lips closed to encourage nose breathing |
| Does it block an airway? | No. Your mouth is still free | It takes away your mouth as a backup airway |
| Evidence for snoring | Mixed. Some small studies found less snoring and others found no effect. A randomized home trial of 40 snorers found no benefit | Limited. Small studies in mild sleep apnea found lower snoring scores. Cleveland Clinic says there isn't enough evidence that taping works to stop snoring |
| Evidence for sleep apnea | A 2016 meta-analysis found no significant change in apnea scores, lowest oxygen levels, or snoring index | A 2025 systematic review rated all 10 studies poor quality and doesn't support it for the general population |
| Common side effects | Skin irritation, redness, itching, mild discomfort, an urge to sneeze | Skin irritation, discomfort with facial hair, anxiety, disrupted sleep |
| Biggest safety concern | Low risk, but not a substitute for getting loud snoring checked | Breathing trouble if your nose blocks up overnight |
| Who shouldn't use it | Children under 5, people with a latex allergy (unless the strip is latex-free), and anyone with a wound or irritated skin on the nose | See the full "Who shouldn't use mouth tape" list below |
Sources: Sleep Foundation, Camacho et al. 2016, Michaelson & Mair 2004, Rhee et al. 2025, Cleveland Clinic (see Sources).
Do nasal strips work for snoring?
They do one thing reliably: they widen the nostrils. The Sleep Foundation says studies show nasal strips allow easier airflow through the nose and may decrease the resistance you feel when breathing in.
Whether that wider opening improves snoring, sleep apnea, or sleep quality is much less clear. Here's what the research we read found:
| Study | Who was studied | What they found | Important limits |
|---|---|---|---|
| Camacho et al., Pulmonary Medicine, 2016 (systematic review and meta-analysis) | 14 studies, 294 people with sleep apnea; 9 studies used external strips, 5 used internal dilators | Nasal dilators improved nasal breathing, but there was no significant change in the apnea-hypopnea index (AHI), lowest oxygen saturation, or snoring index. 12 of the 14 studies found no significant AHI change | Mostly small, lower-quality studies, often without randomization |
| Michaelson & Mair, Otolaryngology–Head and Neck Surgery, 2004 (randomized, blinded trial) | 40 people who snore, recorded at home for a week | A nasal strip (along with an oral spray and a positioning pillow) gave no objective or subjective benefit compared with no treatment | Small; one week |
| Wenzel et al., Pneumologie, 1997 | 30 people with sleep apnea and 20 people who snore without it | No change in breathing measurements or in how often people snored, although most people felt their nose breathing improved | Small; two nights of testing; published in German (English abstract) |
| Noss et al., Advances in Therapy, 2019 (two randomized, placebo-controlled trials) | 140 and 130 otherwise healthy adults with chronic nighttime congestion and trouble sleeping | After 14 days, Breathe Right strips didn't beat placebo strips on sleep problems or waking up tired. Both groups improved, possibly a strong placebo effect | Funded by the manufacturer (GlaxoSmithKline Consumer Healthcare); self-reported outcomes |
The Camacho review's conclusion is a fair summary: nasal dilators "should not be thought of as curative for OSA but rather should be considered as adjuncts to treatment."
The Sleep Foundation reaches a similar place. Studies "have not consistently shown that nasal strips can stop or significantly reduce snoring," and they're not a treatment for snoring caused by obstructive sleep apnea. But because side effects are minimal, the Sleep Foundation calls trying them "a relatively low-risk option even if studies have not clearly shown them to be helpful." Cleveland Clinic also lists nasal strips among the safer options to try before mouth taping.
There's one caveat worth repeating. A sleep physician quoted by the Sleep Foundation says: "Before considering a trial of nasal strips, a snorer needs to be screened for obstructive sleep apnea." That can start with a simple questionnaire and a conversation with your doctor.
How does the evidence for mouth tape compare?
It's thin too. A 2025 systematic review in PLOS One found only 10 studies of mouth taping and similar methods, with 9 to 71 people each, and rated all 10 poor quality. The more positive results came from small studies of adults with mild sleep apnea. The reviewers concluded the evidence "does not support mouth taping or oral occlusion as a sound clinical intervention for the general population with sleep disordered breathing," and flagged "a potentially serious risk of harm for individuals indiscriminately practicing this trend."
So on evidence, neither one wins clearly. On risk, nasal strips have the edge, because they don't take away a backup airway.
For the full study-by-study breakdown, see Does Mouth Taping Actually Work? What the Published Studies Show.
Can you use mouth tape and nasal strips together?
Some people do. The idea makes intuitive sense: one widens the way in through your nose, and the other discourages the mouth from falling open. But the combination hasn't been proven to work.
The only trial we found that included both is a 2024 pilot randomized trial in JAMA Otolaryngology from Washington University in St. Louis:
- Who: 50 couples in which one partner snored but didn't have sleep apnea (confirmed by a sleep study, or screened by criteria such as BMI under 35 and no witnessed breathing pauses). People using sedatives or drinking more than 2 alcoholic drinks a night were excluded. 42 couples finished.
- What: For 4 weeks, people either used a custom oral appliance or a four-part package. The package was a standard Breathe Right nasal strip, a saline rinse with a steroid (mometasone), mouth taping, and side sleeping. The "mouth taping" was a 3 × 1-inch adhesive bandage placed vertically over the lips. The authors note it didn't stop mouth breathing; it gently brought the lips together.
- Results: Bed partners rated snoring as much or very much improved for 21 of 23 people (91%) using the oral appliance, compared with 11 of 19 (58%) using the four-part package.
- Limits: It was a small pilot, nobody was blinded, it lasted only 4 weeks, and the main outcome was the partner's impression. Most importantly, the package bundled four things together, so the study can't show what the nasal strip and tape did on their own, or together. Five of the 19 package users had a brief sinus headache from the rinse, and the authors note that 4 weeks was too short to spot longer-term problems such as skin irritation from nightly nasal strips.
What this tells us is narrow: in carefully screened adults without sleep apnea, a package that included both was used for four weeks without serious adverse events, and a fitted oral appliance did better. It isn't evidence that the pair works, and it says nothing about any particular brand, including ours.
Should I use a nasal strip so I can mouth tape with a stuffy nose?
No. This is the most important point in this article.
- Congestion is a "don't tape" sign. Cleveland Clinic's Dr. Brian Chen says you should never mouth tape with nasal congestion, chronic allergies, a sinus infection, or a deviated septum, because taping "introduces an unacceptable level of risk."
- Strips aren't a reliable fix for congestion. In two placebo-controlled trials of people with chronic nighttime congestion, nasal strips didn't do better than placebo strips. The Sleep Foundation concludes the evidence doesn't support the idea that widening the nostrils is enough to counteract a stuffy nose.
- Some blockages are further back. A nasal strip works on the nostrils. In a 2024 study of people with sleep apnea, closing the mouth made airflow worse for those who breathed mostly through their mouths, especially when the back of the nasal airway was blocked. A strip on the outside of your nose isn't designed to open that.
- A strip can't guarantee your nose stays clear all night. If your nose blocks up while you're asleep and taped, you've lost your backup airway.
If you need a nasal strip to breathe comfortably through your nose, skip the tape. Treat the congestion, or see a doctor or ENT to find out why your nose is blocked.
If I try both, how can I do it more carefully?
There are no official guidelines for mouth taping, and the Sleep Foundation recommends talking to your doctor first. If you get the okay and none of the red flags below apply:
For sleep-stage context, see Mouth Taping, Nasal Breathing, and REM Sleep.
For a first-night tape walkthrough, see How to Mouth Tape for the First Time.
- Check your nose without the strip. Sit quietly with your mouth closed for a few minutes. If nasal breathing feels hard without the strip, don't tape.
- Add one thing at a time. Try the nasal strip alone for a few nights, then tape alone, before you combine them. If your skin reacts, you'll know which product caused it.
- Patch test. Both products use adhesive. Stick a small piece of each on your inner arm for a few hours before using them on your face.
- Do a daytime test. Wear both for 15–30 minutes while you're awake and relaxed.
- Make removal easy. Use tape with a pull-tab or a folded corner so you can take it off in a second.
- Skip "off" nights. Don't tape if you have a cold or allergy flare, or if you've had alcohol or a sedative.
- Watch your skin and how you feel. Stop if you notice redness or a rash on your nose or lips, or if you wake up gasping, panicky, or more tired than usual.
Who should not use mouth tape?
⚠️ Who shouldn't use mouth tape
Don't use mouth tape, or talk to a doctor first, if any of these apply to you:
- Suspected or diagnosed sleep apnea. That includes loud snoring, choking or gasping in your sleep, or heavy daytime sleepiness. Tape is not a substitute for a sleep evaluation or treatment.
- A blocked, stuffy, or congested nose from a cold, allergies, sinus infection, deviated septum, or enlarged tonsils. This applies even if a nasal strip makes your nose feel clearer.
- Respiratory illness or chronic breathing conditions such as asthma or COPD, unless your doctor says it's okay
- Any risk of vomiting or nausea during the night (for example, illness, reflux, or certain medications)
- After heavy drinking or taking sedatives, including sleep aids that make you harder to wake
- Children. Mouth taping in children hasn't been studied. A child who breathes through their mouth should see a doctor.
- Anxiety, panic disorder, or claustrophobia that taping might trigger
- Heart problems, severe breathing problems, or very low blood pressure
- Obesity with a BMI over 35
- Severely chapped lips or broken skin around the mouth, or a known allergy to adhesives
- Any condition that makes breathing or swallowing difficult
If you have trouble breathing, chest pain, dizziness, or nausea while wearing tape, take it off right away and get medical help. Read Hibertape's full Disclaimer and Liability Waiver.
This list combines guidance from the Sleep Foundation, Cleveland Clinic, and Hibertape's own disclaimer (see Sources).
And nasal strips? The Sleep Foundation says they shouldn't be used by children under 5, by people allergic to latex (unless the package says latex-free), or on open wounds or irritated skin on the nose. People with chronic congestion or sleep apnea shouldn't use them in place of treatment their doctor prescribes.
Which should I try first?
| Your situation | Nasal strip | Mouth tape | What we'd suggest |
|---|---|---|---|
| Your mouth falls open at night, your nose feels clear, and you wake with a dry mouth | Probably not needed | May be what you're looking for, after checking the red flags | Start with a daytime tape test |
| Your nose feels narrow or a bit stuffy at night | Low-risk to try | No | Treat the congestion. See a doctor if it's ongoing |
| Loud snoring, gasping, or daytime exhaustion | Get screened first | No | Ask a doctor about a sleep test. Snoring can be a sign of sleep apnea |
| You use CPAP | Ask your sleep team | Only with your sleep doctor's OK | The Camacho review suggests strips may be an add-on, not a cure. A 2025 trial found tape helped some mouth-breathing CPAP users, under medical care |
| Sensitive skin | Patch test | Patch test | Both use adhesive. Introduce one at a time |
| A child | Not under 5; ask a pediatrician | No | A child who mouth-breathes should see a doctor |
Where nasal strips are the better choice: when your nose is part of the problem, when you want the lowest-risk thing to try, or when anything over your mouth makes you anxious. That's a perfectly good reason to choose a strip over tape.
What are the other alternatives?
Cleveland Clinic and the Sleep Foundation suggest:
- Sleeping on your side, or raising the head of your bed
- Treating allergies or congestion, for example with a steroid nasal spray your doctor recommends
- Internal nasal dilators, which sit inside the nostrils. The Sleep Foundation says some evidence suggests they may reduce snoring similarly to, or sometimes better than, strips, but more research is needed
- Avoiding alcohol and sedatives close to bedtime
- CPAP or an oral appliance for diagnosed sleep apnea, prescribed by a clinician
If you're weighing up other ways to keep your mouth closed, see Mouth Tape vs. Chin Strap: Which Keeps Your Mouth Closed Better?. For the full safety picture, see Is Mouth Taping Safe? Who Should and Shouldn't Try It.
A note on Hibertape
We make mouth tape, not nasal strips, so keep that in mind. We've tried to be straight about where a nasal strip is the better pick, especially if your nose is the issue.
If your nose is clear, you've checked the list above, and you'd like to try tape, Hibertape mouth tape is designed to keep your lips gently closed at night to encourage nasal breathing. It's made from cactus silk and has a pull-tab for quick removal. It comes unscented or lightly scented with lavender or sandalwood, and a 30-night pack costs $24.99. Some customers report less dry mouth in the morning, but experiences vary, and mouth tape isn't a treatment for snoring, sleep apnea, or any medical condition. Please read our disclaimer before you use it.
Frequently asked questions
Are nasal strips or mouth tape better for snoring?
Neither is a proven snoring treatment. Nasal strip studies are mixed, and a randomized home trial of 40 snorers found no benefit compared with no treatment. Mouth tape evidence is limited to small studies. Nasal strips are lower risk because they don't block your mouth. Loud snoring can be a sign of sleep apnea, so get it checked first.
Can I wear a nasal strip and mouth tape at the same time?
Some people do, but the combination isn't proven. The only trial we found that included both bundled them with a nasal rinse and side sleeping, so it can't show what the pair does on its own. If you try both, add one at a time, and only tape if you can breathe easily through your nose without the strip.
Can I use a nasal strip so I can mouth tape with a stuffy nose?
No. A stuffy or blocked nose is a reason not to mouth tape. Nasal strips didn't beat placebo strips for chronic congestion in two randomized trials, and if your nose blocks up overnight while you're taped, you've lost your backup airway.
Do nasal strips help with sleep apnea?
Not on their own. A 2016 meta-analysis of 14 studies found nasal dilators improved nasal breathing but didn't significantly change apnea scores or lowest oxygen levels. The authors describe them as possible add-ons to treatment, not a cure. See a doctor if you think you have sleep apnea.
Is it safe to use nasal strips every night?
The Sleep Foundation says that, as long as they don't irritate your skin, nasal strips can generally be used nightly. If you have ongoing congestion or snoring, work with a healthcare professional to find and treat the cause.
What's the difference between nasal strips and internal nasal dilators?
Nasal strips stick to the outside of your nose, while internal dilators sit inside your nostrils. Both are designed to widen the nasal passages. The Sleep Foundation notes some evidence that internal dilators may reduce snoring as well as or better than strips, but more research is needed.
Sources
- Sleep Foundation. How Do Nasal Strips Work? (updated November 26, 2025). https://www.sleepfoundation.org/snoring/how-do-nasal-strips-work
- Camacho M, Malu OO, Kram YA, et al. Nasal dilators (Breathe Right strips and NoZovent) for snoring and OSA: a systematic review and meta-analysis. Pulm Med. 2016;2016:4841310. https://onlinelibrary.wiley.com/doi/full/10.1155/2016/4841310
- Michaelson PG, Mair EA. Popular snore aids: do they work? Otolaryngol Head Neck Surg. 2004;130(6):649–658. https://pubmed.ncbi.nlm.nih.gov/15195048/
- Wenzel M, Schönhofer B, Siemon K, Köhler D. Nasal strips without effect on obstructive sleep apnea and snoring [in German]. Pneumologie. 1997;51(12):1108–1110. https://pubmed.ncbi.nlm.nih.gov/9487771/
- Noss MJ, Ciesla R, Shanga G. Sleep quality and congestion with Breathe Right nasal strips: two randomized controlled trials. Adv Ther. 2019;36(8):1975–1985. https://pubmed.ncbi.nlm.nih.gov/31209698/
- Ioerger P, Afshari A, Hentati F, et al. Mandibular advancement vs combined airway and positional therapy for snoring: a randomized clinical trial. JAMA Otolaryngol Head Neck Surg. 2024;150(7):572–579. https://pmc.ncbi.nlm.nih.gov/articles/PMC11117146/
- Rhee J, Iansavitchene A, Mannala S, Graham ME, Rotenberg B. 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;20(5):e0323643. https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0323643
- Yang H, Huyett P, Wang T-Y, et al. Mouth closure and airflow in patients with obstructive sleep apnea: a nonrandomized clinical trial. JAMA Otolaryngol Head Neck Surg. 2024;150(11):1012–1019. https://pmc.ncbi.nlm.nih.gov/articles/PMC12316187/
- Meksukree A, Pitipanyakul S, Laohavinij W, et al. The role of mouth tape for CPAP use in patients with mouth breathing and OSA. J Clin Sleep Med. 2025;21(12):2063–2071. https://pubmed.ncbi.nlm.nih.gov/40963295/
- Cleveland Clinic. Is Mouth Tape Safe To Use While Sleeping? (July 25, 2025). https://health.clevelandclinic.org/mouth-taping
- Cleveland Clinic. Snoring? Try These 12 Remedies So You Can Sleep Peacefully (February 25, 2025). https://health.clevelandclinic.org/how-to-stop-snoring
- Sleep Foundation. Mouth Taping for Sleep: Does It Work? (updated March 23, 2026). https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep
- Hibertape. Disclaimer and Liability Waiver. https://hibertape.com/pages/disclaimer-and-liability-waiver
Hibertape Team · October 27, 2026
Do nasal strips work for snoring?
Evidence is mixed. A 2016 systematic review found nasal dilators improved nasal breathing but did not show a clear, consistent drop in snoring index across studies. Hibertape does not claim to stop snoring. Loud or frequent snoring can be a sign of a sleep disorder, so get it checked if it is a concern.
