Quick answer: nasal strips widen your nostrils from the outside to make nasal breathing easier; mouth tape holds your mouth closed to force nasal breathing. Nasal strips are the safer starting point for almost everyone — they have no real contraindication and are genuinely low-risk, even though the evidence for their snoring benefit is mixed. Mouth tape only makes sense once you’ve confirmed you can breathe through your nose without difficulty, since taping your mouth shut with a blocked nose is a real safety risk.
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How They’re Different
These two products get lumped together as “nighttime breathing aids,” but they solve different problems from different directions.
Nasal strips are adhesive strips worn across the bridge of the nose. Sleep Foundation explains they mechanically pull the nostrils open from the outside, widening the nasal passage and reducing airflow resistance — the goal is to make nasal breathing itself easier.
Mouth tape does the opposite job: instead of improving nasal airflow, it holds the mouth closed so you’re forced to use the nose you already have, whatever state it’s in. See our full best mouth tape for sleep guide for the safety details before considering it.
Side-by-Side Comparison
| Nasal Strips | Mouth Tape | |
|---|---|---|
| How it works | Widens nostrils externally | Forces mouth closed, relies on existing nasal airflow |
| Safety profile | Low risk, no real contraindication | Unsafe with nasal obstruction or undiagnosed sleep apnea |
| Evidence for snoring | Mixed — some studies show no better than placebo | Weak — only mild OSA cases showed benefit in reviewed studies |
| Good starting point? | Yes, for almost anyone | Only after confirming clear nasal breathing |
| Treats sleep apnea? | No | No |
Which Should You Try First?
- Not sure why you’re mouth breathing → start with nasal strips. They’re low-risk and address a plausible cause (restricted nasal airflow) directly.
- Confirmed your nose breathes fine but you still default to mouth breathing out of habit → mouth tape is a reasonable next step, since the issue isn’t airflow, it’s habit.
- Any nasal congestion, allergies, or a deviated septum → nasal strips only, or better, treat the congestion itself first (see how to unblock your nose before sleep). Do not use mouth tape.
- Loud snoring, gasping, or a partner has noticed breathing pauses → neither product is the right first step. See a doctor about sleep apnea before trying either.
A Few Nasal Strip Options
Prices below reflect listings as of publication and change often.
How we picked these: each option is compared on manufacturer specifications, verified retailer listings, and patterns across verified buyer reviews, then rated on a 10-point scale for how well it fits its stated use case, not just general quality. We don’t accept payment for placement in this list, and picks are updated if a better option emerges or a listing goes stale.
- Breathe Right Extra Strength Clear (Rating: 8.7/10) — the long-standing, widely available option with a three-band design; a reasonable default if you’re trying strips for the first time.
- ZzzTape Nasal Strips (Rating: 8.4/10) — a thicker center rod aimed at more significant congestion, one size fits all.
- Instaclear Extra-Strength (Rating: 8.2/10) — the lowest cost-per-use option, latex-free, widely available at drugstores.
FAQ
Can I use nasal strips and mouth tape together?
Some people do — the strip widens the nostrils and the tape keeps the mouth closed. If you go this route, the same rule applies: don’t use mouth tape unless nasal breathing is already reliably clear, strip or no strip.
Do nasal strips actually stop snoring?
The evidence is mixed. Some people and their partners notice less snoring; controlled studies have often found effects close to placebo. They’re low-risk enough to be worth trying, but don’t assume a strong effect.
Which is safer, nasal strips or mouth tape?
Nasal strips, by a wide margin. They have essentially no contraindication. Mouth tape carries a genuine risk for anyone with nasal obstruction or undiagnosed sleep apnea.
Do either of these treat sleep apnea?
No. Neither is a treatment for sleep apnea. If apnea is suspected, both should wait until you’ve been evaluated by a doctor.
Key Takeaways
Start with nasal strips — they’re low-risk regardless of your situation, even though the snoring evidence is mixed. Only move to mouth tape once you’ve confirmed clear nasal breathing, and treat neither as a substitute for a sleep apnea evaluation if that’s a real possibility.
About this article
Written by the Sleep Fixes editorial team. We’re not medical professionals — we research each topic against primary sources and hold ourselves to being critical and thorough about what actually makes it onto the site.
This article is part of Sleep Fixes. It is not medical advice. If you snore loudly, gasp during sleep, or have been told you stop breathing at night, talk to a doctor before trying either product.