If you snore, wake up with a dry mouth, or feel tired after a full night in bed, you have probably seen two small fixes pop up online: mouth tape and nasal strips. They look similar, they promise similar things, and they cost about the same. So which one actually works?
The short answer: they do different jobs. Mouth tape keeps your mouth shut so you breathe through your nose. Nasal strips open your nostrils so more air can get in. This guide compares mouth tape vs nasal strips using real UK context, recent research, and plain English.
What Does Each One Actually Do?
Nasal strips are small adhesive bands that stick across the bridge of your nose. They gently pull your nostrils open to widen your nasal passages. The goal is to reduce resistance so air flows more easily through your nose.
Mouth tape is a soft, hypoallergenic strip that sits across your lips while you sleep. It keeps your mouth closed so you default to nasal breathing all night. You still breathe freely through your nose.
Both tools aim for the same result: more nasal breathing, less mouth breathing. They just get there from different angles.
Why Nasal Breathing Matters for Sleep
Nasal breathing is when you breathe in and out through your nose rather than your mouth. Your nose filters, warms and humidifies the air before it reaches your lungs. It also produces nitric oxide, a gas that helps your blood vessels relax and improves oxygen uptake.
Mouth breathing at night is linked to snoring, dry mouth, bad breath in the morning, and broken sleep. According to the NHS, snoring often gets worse when the airway is narrow or when tissues in the throat relax and vibrate. Nasal breathing helps keep the airway steady and the throat less vibrating.
For a full breakdown on this, see our guide on mouth breathing and its effects on health.
What Does the Research Say?
Both products have been studied, but the results are mixed and the evidence base is still growing.
Nasal Strips
A 2019 randomised trial looked at Breathe Right nasal strips in adults with chronic night-time congestion. It found no clear improvement in sleep quality or congestion compared with a placebo strip. Older studies on snoring have been more mixed, with some people reporting less snoring and others seeing no change.
In short: nasal strips may help if your nose feels tight at night, but they are not a proven fix for snoring on their own.
Mouth Tape
A small 2022 study on mouth taping in people with mild obstructive sleep apnea and mouth breathing reported a drop of around 40 to 50% in snoring measures. A larger 2024 review noted that the research is still early and that mouth tape is not a treatment for sleep apnea.
Mouth tape appears more effective for habitual mouth breathers who already have a clear nose. It does not force your nose open, so it only helps if you can breathe through your nose comfortably.
Mouth Tape vs Nasal Strips: A Quick Comparison
| Feature | Mouth Tape | Nasal Strips |
|---|---|---|
| Main goal | Keeps mouth closed, trains nasal breathing | Widens nostrils for more airflow |
| Best for | Habitual mouth breathers with a clear nose | People with tight or slightly blocked nasal passages |
| Snoring support | Helps if cause is mouth breathing | Helps if cause is nasal narrowing |
| Feel | Light strip on lips | Firm band across nose |
| Who should avoid | Anyone with sleep apnea, heavy congestion, or trouble breathing through the nose | People with very sensitive skin on the nose bridge |
| Reusable | No, single use | No, single use |
Which One Is Right for You?
The answer depends on why you breathe through your mouth at night.
If your nose feels clear during the day but your jaw drops open at night, mouth tape is the more direct fix. It trains your body to stay on nasal breathing, which is the root habit you want to build. Our beginner guide to mouth taping walks you through how to start safely.
If your nose feels narrow, stuffy or tight at night, nasal strips may help on their own. They are also useful for short-term issues like a mild cold, allergies or dry indoor air. If your nose is properly blocked, see our post on using mouth tape with a cold or blocked nose before trying either tool.
Some people use both. A nasal strip opens the nose, and a mouth tape keeps the mouth shut. For snorers who mouth breathe, this combo can work well. It is not for everyone, so build up slowly and listen to your body.
Safety: What You Need to Know
Neither product is a medical treatment. Both can cause skin irritation, so choose gentle, hypoallergenic options and test a small patch first.
Do not use mouth tape if you:
- Have been diagnosed with sleep apnea and have not spoken to your doctor
- Have a heavy cold, sinus infection or blocked nose
- Have a deviated septum that stops you breathing through your nose
- Have been drinking heavily or taking sedatives
Speak to your GP or an ENT specialist if you snore loudly, stop breathing in your sleep, or feel very tired in the day even after long nights. These can be signs of something that needs real assessment, not a sticker on your face.
How DELIM Fits In
DELIM makes a soft, hypoallergenic mouth tape designed for people who want to stop mouth breathing at night. It is single use, gentle on sensitive skin, and shaped so you can still sip water if you need to.
We do not make nasal strips. We believe if your nose is clear, mouth tape is the cleaner long-term fix because it trains the habit of nasal breathing rather than just opening the airway on one night. You can try DELIM mouth tape here.
FAQ: Mouth Tape vs Nasal Strips
Q: Is mouth tape better than nasal strips for snoring?
A: Early research suggests mouth tape may reduce snoring more for people who snore because they breathe through their mouth. Nasal strips may help people who snore because of a tight nose. The best choice depends on the cause of your snoring.
Q: Can I use mouth tape and nasal strips together?
A: Yes, many people do. A nasal strip opens the nostrils and a mouth tape keeps the lips sealed. Only do this if you can already breathe comfortably through your nose and you are happy with both products on their own first.
Q: Do nasal strips actually work?
A: Nasal strips can widen nasal passages and feel useful when your nose is slightly blocked. Clinical studies on snoring and sleep quality are mixed, so results vary from person to person.
Q: Is mouth tape safe?
A: Mouth tape is generally safe for healthy adults who can breathe through their nose. It is not safe for people with untreated sleep apnea, chronic nasal blockage, or any condition that makes nasal breathing hard. Always check with your doctor if unsure.
Q: How long before I notice a difference?
A: Many people feel a drier mouth-free morning within the first few nights. Full habit change with nasal breathing usually takes two to four weeks of consistent use.
The Bottom Line
Mouth tape and nasal strips both point to the same goal: nasal breathing for better sleep. Nasal strips open the nose. Mouth tape closes the mouth. If your main issue is mouth breathing at night, mouth tape is the more targeted tool. If your nose feels narrow, start with a nasal strip.
For most healthy adults who already breathe through their nose in the day, mouth tape is the simpler long-term fix. Ready to try? Shop DELIM mouth tape or read our guide on how to stop snoring.
Medical disclaimer: This post is for information only and is not medical advice. If you have a health condition, suspected sleep apnea, or any trouble breathing through your nose, please speak to your doctor before trying mouth tape or nasal strips.
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