Alternatives to Mouth Taping for Better Sleep

Mouth taping has trended as a quick fix for snoring, but many sleepers are searching for gentler, safer alternatives.

In recent years, “mouth taping” – literally taping your mouth shut at bedtime – has gone viral as a sleep hack. Proponents on social media claim it forces you to breathe through your nose, reducing snoring, dry mouth, and even improving jawlines. The idea is that nasal breathing is healthier and leads to better sleep quality. While our bodies are indeed designed to nose-breathe (the nose filters and humidifies air), the supposed benefits of mouth taping remain mostly anecdotal. Scientific evidence is limited and conflicting, with only some small studies suggesting it might help mild snoring in people with mild sleep apnea. Meanwhile, doctors warn that the risks often outweigh the benefits. Taping your mouth can cause discomfort, skin irritation, anxiety, and even breathing difficulties if your nose gets congested. It’s not safe for everyone – for example, anyone with untreated sleep apnea or chronic nasal congestion should avoid it. Given these drawbacks, it’s no surprise that many people are seeking alternatives to mouth taping that can promote nasal breathing and prevent snoring without the sticky tape.

The Mouth Taping Trend and Why People Seek Alternatives

Mouth taping grew popular as an easy DIY remedy for common sleep woes like snoring, open-mouth breathing, and dry mouth. By keeping the lips sealed, it’s supposed to train you to breathe through your nose all night. Fans say it leads to quieter, deeper sleep and even fresher breath in the morning. However, much of this hype has been driven by personal testimonials and TikTok videos rather than solid science. Experts remain cautious. For instance, Dr. Sonal Malhotra, a sleep specialist at Baylor College of Medicine, notes that there isn’t strong evidence to support mouth taping and “the risks outweigh the benefits”. Those risks include feeling claustrophobic or anxious, dealing with adhesive rashes around the lips, or worse – having your only airway blocked if your nose clogs up overnight. There are no official medical guidelines for safe mouth taping, and it’s especially discouraged for people with any breathing disorders or nasal obstruction. In short, while nasal breathing during sleep is beneficial, gluing your mouth shut isn’t the only way to achieve it. Health professionals often recommend trying other solutions first. Below, we’ll explore three natural, doctor-suggested alternatives to mouth taping – nasal strips, side-sleeping, and breathing exercises – explaining how each works, its pros and cons, and when it’s most useful.

Nasal Strips – A Simple Stick-On Snoring Remedy

Nasal strips are one of the most popular mouth tape alternatives for promoting nasal breathing. These are the adhesive strips (like the well-known Breathe Right® strips) that you stick on the bridge of your nose. They have flexible bands that gently widen your nostrils, physically opening the nasal passages to improve airflow. By reducing nasal airway resistance, strips can make nose-breathing easier and may help curb snoring that stems from a stuffy or narrow nose. Essentially, they tackle one root cause of mouth breathing: nasal congestion. If you can breathe freely through your nose, you’re less likely to unconsciously switch to mouth breathing during sleep. Studies have found that many snorers (and their partners) report less snoring intensity when using nasal strips, likely thanks to better airflow. However, objective measurements of snoring show mixed results – some studies saw improvement, others didn’t. In other words, nasal strips work well for some people but not all, largely depending on why you snore.

Pros: Nasal strips are easy, drug-free, and noninvasive. You can buy them over the counter and slap one on in seconds. They start working immediately to relieve nasal congestion from colds or allergies, and by doing so can quiet congestion-related snoring. They’re also very safe – essentially just a piece of springy tape – with no systemic side effects. Doctors consider external nasal dilators “inexpensive and harmless,” and some research suggests they do help reduce snoring for many users. Most people tolerate them well night after night. Side effects, if any, are minor: a bit of skin irritation or redness on the nose, or occasionally the strip might loosen if you have very oily skin or sweat at night. Compared to mouth taping, a nasal strip won’t trigger panic (your mouth is free) and still encourages nose breathing in a gentler way.

Cons: Nasal strips are not a cure-all for snoring. Effectiveness varies from person to person. They tend to work best if your snoring is primarily due to a blocked nose (for example, you have a deviated septum, allergies, or get congested at night). In these cases, keeping the nasal passages open can significantly quiet snoring. But if you snore for other reasons – like your tongue or throat relaxing too much – a nasal strip alone might not do much. Strips also don’t address obstructive sleep apnea (OSA) in a significant way. Research shows they do not improve sleep apnea outcomes for most patients, so if you have OSA, you’ll need more robust treatment. Another con is that you have to remember to put a new strip on each night, which is a minor cost over time (though still cheaper than many other remedies). And while generally comfortable, a few people with sensitive skin might find the adhesive bothersome. Overall, nasal strips are a useful tool for mild snoring, but not a guaranteed fix for heavy snorers.

When to Use: If you know or suspect that nasal congestion is causing your mouth breathing or snoring, nasal strips are a great first option. For instance, if you only snore when you have a cold or during allergy season, try a strip – it can instantly open your nose up to 30% more airflow (as the product claims) and often provides relief. They’re also helpful if you have a narrow nasal passage by anatomy; some people simply feel they breathe and sleep better with a strip on. Even some professional athletes use nasal strips to maximize nose-breathing. Just keep expectations realistic: use them as a targeted snoring remedy, not a miracle cure. Since they’re safe and cheap, it’s worth a shot to see if your partner notices a quieter night when you strip up. And remember, if snoring persists loudly even with clear nasal passages, the cause may lie further down (throat or tongue), in which case you’ll want to explore other solutions.

Side-Sleeping – Position Matters for Quiet Nights

One of the simplest snoring remedies doesn’t cost a penny: change your sleep position. Sleeping on your side (lateral position) instead of on your back can dramatically reduce snoring for many people. When you lie on your back, gravity causes the tongue and soft tissues of the throat to relax backwards, narrowing the airway. This leads to that fluttering, vibrating sound we know as snoring. Back-sleeping also makes it more likely that your jaw falls open, inviting mouth breathing. On your side, however, your throat is less compressed – the tongue and soft palate are less likely to obstruct airflow. Decades of research have shown that people snore less on their side than on their back. This holds true both for ordinary snorers and those with mild obstructive sleep apnea (whose breathing interruptions happen mostly when supine). In fact, avoiding back-sleeping is a standard recommendation in managing positional sleep apnea and snoring. Sleep doctors will often “suggest lifestyle changes, such as...avoiding sleeping on your back,” as an initial step. By simply rolling to your side, you may keep your airway more open and encourage your mouth to stay closed naturally.

Pros: Side-sleeping is a completely natural and free approach to better sleep. You don’t have to buy gadgets or tape your face – you’re just leveraging gravity in your favor. For many individuals, especially those whose snoring isn’t too severe, this change alone yields noticeable results. Research published in the journal Sleep & Breathing confirms that both snorers with OSA and without experience significantly less snoring on their side. Many partners will attest that they give their snoring spouse a nudge to get them off their back – and the noise often subsides. Besides helping with snoring, side-sleeping has other health perks: it can reduce acid reflux at night, and there’s even evidence it may benefit brain health due to how the brain clears waste more efficiently in side posture. In terms of comfort, a lot of people find sleeping on their side cozy once they have the right pillow setup. You can hug a body pillow or use a supportive neck pillow to make side-sleeping more comfortable. Importantly, side-sleeping poses no risks – it’s perfectly safe (assuming you don’t have an injury that prevents it). Unlike taping your mouth, there’s no sensation of restriction. It’s basically adjusting a habit, much like training yourself to sit with better posture.

Cons: The challenge with side-sleeping is staying that way throughout the night. We don’t control our position much when unconscious, so many back-snorers roll onto their back again after a couple hours. Training yourself can take time. Some tricks to enforce it – such as sewing a tennis ball to the back of your pajama top (so it’s uncomfortable to lie flat) – exist and have been humorously tried by many. There are also products like positional belts or vibrating reminders. But if you’re determined, you can usually adapt to side-sleeping over a few weeks. Another con: side-sleeping can cause shoulder or neck discomfort for some, especially if your mattress or pillow isn’t supportive. You might need to experiment with pillow height or a softer mattress topper to reduce pressure on your shoulder. Also, not all snoring will vanish on your side. If you have anatomical issues (enlarged tonsils, for example) or nasal problems, you might still snore in any posture. So while side-sleeping helps a large portion of snorers, it’s not 100% for everyone. Finally, people with more severe sleep apnea might improve on their side but still experience apneas – so it shouldn’t be seen as a substitute for medical therapy in those cases, but rather a complement.

When to Use: Side-sleeping is best for “position-dependent” snorers – those who mainly snore while on their back. If your partner notices “you only snore when you roll onto your back,” that’s a big clue. In such cases, consciously start the night on your side. You can prop a pillow behind your back to keep from flipping over. There are even specialty pillows that make back-sleeping uncomfortable. Over time, your body can develop a new default position. Side-sleeping is also recommended if you have mild sleep apnea (after consulting a doctor) or even during pregnancy, when women are advised to sleep on their side for better circulation. It’s basically a no-regret strategy – even if it doesn’t completely cure your snoring, it likely will reduce it, and there’s no downside to trying. To maximize comfort, ensure your pillow keeps your neck aligned (not too high or low) and that your mattress cushions your shoulder. If you wake up and find yourself on your back, just reset to side – don’t get discouraged. With persistence, many people find they can make side-sleeping their norm and enjoy quieter, more restful nights without resorting to mouth tape.

Breathing Exercises – Train Your Breath for Natural Sleep Improvement

Another powerful approach to reduce mouth breathing and snoring is practicing specific breathing exercises or oropharyngeal (mouth and throat) exercises. Think of this as physiotherapy for your airway. The idea is to strengthen and retrain the muscles used in breathing and to promote comfortable nasal breathing, day and night. Over time, these exercises can help keep your airway more toned and encourage your body to default to nose breathing even when you’re asleep. For example, one set of techniques, often called “myofunctional therapy,” includes exercises for the tongue, soft palate, and throat – such as tongue slides, presses, and even singing – that have been shown to reduce snoring frequency. These work by firming up the floppy tissues that would otherwise vibrate or collapse. Additionally, there are nasal breathing exercises (like the Buteyko method or yoga pranayama breathing) that train you to breathe slowly and efficiently through your nose. Practicing nasal breathing during the day can increase your tolerance for nasal breathing at night. Breathing drills like alternate-nostril breathing or deep diaphragmatic breathing not only improve airflow through your nose but also trigger relaxation, which can lead to better sleep. In fact, nose-breathing exercises are known to boost nitric oxide production in sinuses, helping open airways and improve oxygen uptake. Over time, these habits can transform a chronic “mouth breather” into a nasal breather, even during sleep.

Simple daily breathing exercises – like alternating between nostrils – can strengthen nasal breathing habits and reduce snoring over time.

Pros: Breathing exercises are a completely natural, holistic remedy – essentially a workout for your breathing muscles. The big advantage is they address the root cause of mouth breathing and snoring rather than just the symptoms. By regularly doing these exercises, you can see long-term improvement. Research backs this: patients who performed oropharyngeal exercises (like tongue and throat exercises) for a few minutes each day saw significant reductions in snoring frequency and intensity over ~3 months. Strengthening the tongue and throat means they’re less likely to collapse or vibrate at night. Moreover, these exercises often come with side benefits: many are calming and can reduce stress or anxiety. For example, practicing deep belly breathing or 4-7-8 breathing before bed can relax your nervous system, helping you fall asleep more easily. Another pro is that anyone can do them – it’s cost-free and drug-free. You can perform breathing exercises anytime: during your commute, while watching TV, or as part of a yoga or bedtime routine. Consistency is key, but the exercises themselves are usually simple. Even 5–10 minutes a day can be effective if done diligently. Over weeks, you might notice you wake up with less dry mouth (a sign you kept your mouth closed more) and your partner might notice quieter nights. Additionally, focusing on nasal breathing can benefit overall health – it’s been linked to improved lung function, lower blood pressure, and better exercise endurance. In short, breathing exercises are a safe, healthy practice with no real downside.

Cons: The main drawback is that results aren’t instant. This is a training process that requires patience. Most studies show it takes a few weeks to a few months of daily practice to see significant snoring reduction. Many people start enthusiastically but then taper off – like quitting the “gym for your airway” too soon. To succeed, you have to stick with it and maybe set a routine (perhaps doing your exercises right after brushing your teeth at night). Another con is that some exercises might feel a bit awkward or silly at first – for instance, exaggerated tongue movements or making certain sounds. You might prefer privacy to avoid an audience (though your spouse might join in for fun!). Also, while these exercises help with mild to moderate snoring and apnea, they might not fully resolve severe cases on their own. Individual anatomy matters: if someone has very enlarged tonsils or other structural issues, exercise alone may not overcome that. In such cases, breathing exercises are best used as a complementary therapy (for example, along with using a CPAP machine or an oral appliance). Some people might benefit from guidance by a professional (like a myofunctional therapist or speech therapist) to learn the techniques properly – which can be an added cost or effort. Essentially, the cons are time and effort, and the possibility that it’s not a silver bullet for everyone. But compared to the potential benefits, these are relatively minor downsides.

When to Use: Breathing exercises are particularly useful if you’re someone who wants a natural, proactive approach to improve your breathing and sleep. If you’ve noticed you breathe through your mouth a lot (day or night), or if you have mild snoring and want to tackle it at its source, give these exercises a try. They are also great for people who can’t use certain devices – for example, if you can’t tolerate a mouthguard or have sensitive skin for strips, you can still exercise your airway. They’re an excellent option for those with mild obstructive sleep apnea or habitual snoring, either alone or in combination with other treatments. Many sleep specialists actually recommend oropharyngeal exercises as an adjunct therapy to strengthen the airway. Even if you’re using a CPAP for apnea, doing these exercises can improve muscle tone and possibly lower the needed pressure over time. Additionally, anyone looking to reduce nighttime anxiety or insomnia can benefit from breathing techniques that calm the mind. For instance, practicing a gentle alternate-nostril breathing before bed can put you in a relaxed state, making it easier to drift to sleep (and breathe through your nose while at it). Overall, if you’re willing to invest a few minutes a day, breathing exercises are one of the safest and most holistic ways to enhance your sleep quality and respiratory health.

Comparison: Mouth Taping vs. Other Alternatives

To wrap up, here’s a side-by-side comparison of mouth taping and its three main alternatives, looking at how they work, comfort, effectiveness, and safety:

Method	Features (How It Works)	Comfort & Ease of Use	Effectiveness (Snoring/Sleep)	Safety Considerations
Mouth Taping	Tape placed over lips to force nasal breathing during sleep.	Low comfort – Many find it intrusive or anxiety-provoking; tape on skin can irritate.	Mixed results – Anecdotal snoring reduction in some, but not well-proven; not a cure for sleep apnea.	Caution – Can impede breathing if nose is blocked; not advised for nasal congestion or apnea. Use only with porous tape (if at all).
Nasal Strips	Adhesive strip on nose opens nasal passages (external nasal dilator).	High comfort – Easy to apply and wear; usually unnoticeable once on (minor skin tugging).	Moderate – Effective for snoring due to nasal congestion; user/partner often report less snoring. Little effect if snoring stems from throat.	Very safe – Drug-free and noninvasive. Possible mild skin irritation. Won’t worsen apnea (but also won’t cure it).
Side-Sleeping	Sleeping on the side (lateral position) to keep airway open.	Moderate – Requires habit change; may need pillows or tricks to stay on side. Generally comfortable with proper bedding.	High – Often significantly reduces snoring, especially in back-snorers. Helps mild sleep apnea. Not 100% if other factors involved.	Very safe – No direct risks. Just ensure good spinal alignment (pillow support) to avoid stiffness.
Breathing Exercises	Daily exercises (tongue, throat, and nasal breathing drills) to strengthen airway muscles and promote nasal breathing habit.	High – No devices, just personal practice. Effort needed to do regularly, but physically comfortable and can be done anywhere.	Moderate – Proven to decrease snoring frequency/intensity with consistent practice. Benefits build over weeks; best for mild to moderate cases.	Very safe – No side effects. It’s like exercise – overexertion is unlikely here. Should not replace needed medical therapy for severe apnea, but complements it.

Conclusion: Breathe Easy and Sleep Soundly

If mouth taping sounded a bit extreme to you, you’re not alone. Many people are relieved to learn there are gentler, evidence-backed alternatives to improve nasal breathing and reduce snoring. Whether it’s opening your nasal passages with a simple strip, changing your sleeping posture, or doing a bit of “breathing workout” each day, these methods can help you achieve quieter nights naturally. Everyone is different – you might need to experiment to see which combination works best for you. For instance, some might find that using a nasal strip and side-sleeping is the winning combo for completely banishing the snores, while others swear by their daily breathing exercises to keep nighttime mouth breathing at bay. The encouraging news is that all these options are safe to try and relatively inexpensive. They target the same goal as mouth taping – encouraging healthy nose breathing – but without literally shutting your mouth. If your snoring or sleep troubles persist despite trying these tips, be sure to talk to a healthcare provider. Loud snoring can sometimes signal sleep apnea or other issues that merit medical attention.

Most importantly, don’t give up on the quest for better sleep. A quieter, more comfortable night’s rest is possible with the right approach. You might be just a few tweaks away from waking up refreshed (and your partner waking up grateful). So take a deep breath (through your nose, of course) and take that next step towards snore-free nights.

Ready to take action? Explore our site for a variety of safe sleep aids and solutions to help you sleep soundly. From anti-snoring pillows to guided breathing exercise apps, we’ve got plenty of resources to support your journey to better sleep. Here’s to peaceful nights and easy breathing!

Sweet dreams! 😴🛏️