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THERAPIES & TRADITIONS · GUIDE

Mouth Tape, Nasal Strips and Airway Devices: Evidence and Cautions

Mouth tape, nasal strips and dilators, chin straps and oral devices for snoring and sleep apnea: what reviews found, documented risks, and why breathing trouble at night needs a clinician.

Content last updated . This page has not been medically reviewed.

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What these products are

  • Mouth tape: adhesive tape or a patch placed over the lips to keep the mouth closed during sleep. It became popular on social media. [1]
  • Nasal strips and dilators: external strips or internal devices that hold the nostrils open. [3]
  • Chin straps and oral devices: the NHS lists a chin strap, or a device worn in the mouth to make you breathe through your nose, for a mouth that falls open in sleep. It also lists a mandibular advancement device, which brings the tongue forward, for a tongue partly blocking the throat. [3]

The NHS frames each as matched to a cause of snoring, and advises talking to a doctor about the best treatment for you. [3] For nose breathing in general see nasal and mouth breathing: what research shows.

What research shows

Studies are small, use different designs, and cannot easily be blinded.
7 items reportedMost serious first. The colour shows how severe each report was.

  1. Mouth taping for snoring, mouth breathing or sleep apnea

    Unclear

    A systematic review of 10 studies (213 people): two showed significant improvement in sleep-apnea markers such as apnea-hypopnea index or oxygen dips; others showed no difference and discussed risks. Many studies excluded anyone with nasal obstruction. [1]

    Insufficient evidence

  2. Mouth taping, smaller review

    Unclear

    A 2026 review narratively covered two studies and said mouth taping reduced the apnea-hypopnea index in mild sleep apnea; it did not pool the data, and the studies varied. [4]

    Insufficient evidence

  3. Nasal obstruction and sleep apnea markers

    Unclear

    In the same 2026 review, nasal obstruction was associated with higher sleep-apnea markers (about 14 more events per hour in the apnea-hypopnea index). [4] This is an association with blocked noses, not a test of tape.

    Preliminary (association only)

  4. Nasal dilators for snoring and sleep apnea

    Unclear

    A review of 14 studies: dilators improved nasal breathing but did not improve sleep-apnea outcomes overall, with a mild improvement in apnea index for internal dilators. [5]

    Mixed

  5. External nasal strips during exercise

    Unclear

    A review of 19 studies found no improvement in maximal oxygen uptake, heart rate or perceived exertion in healthy people during exercise. [6]

    No good evidence of benefit

  6. Nasal strips for "better sleep" in healthy people

    Unclear

    Proper evidence not found. We searched PubMed for reviews of nasal strips and sleep quality and found only the sleep-apnea and snoring review above.

    Insufficient evidence

  7. Chin straps and oral devices

    Unclear

    The NHS lists them among treatments matched to the cause of snoring. [3] We did not read trials for these here.

    Not assessed here

In plain terms: there is not enough evidence that taping the mouth is helpful, and what exists carries a warning. Nasal dilators can help nasal breathing but do not treat sleep apnea.

Treatment for sleep apnea

The NHS says many people with sleep apnea need a CPAP machine, which pumps air into a mask over the nose or nose and mouth, or a mouth device that holds the airway open. [2] Mouth tape and nasal strips are not described there as treatments.

Access and cost

We give no prices, brand names or rankings, because the sources we read do not state prices. Devices that treat sleep apnea are prescribed after tests. We do not list clinics or sellers.

Related reading

Mouth taping and other breathing trends, breathing exercises, myofunctional therapy and sleep apnea and breathing exercises for children and teens.

Frequently asked questions

Is mouth taping safe?

Reviewers warned of potential serious risk with indiscriminate use, including asphyxiation when the nose is blocked. [1]

Does mouth tape treat sleep apnea?

Evidence is thin: two small studies suggested improvement in mild cases, but a larger review found mixed results. [4][1]

Do nasal strips stop snoring?

A review found dilators improved nasal breathing but did not improve sleep-apnea outcomes or the snoring index overall. [5]

What does the NHS suggest for snoring?

Treatment depends on the cause. Options include dilators or strips, chin straps and mouth devices. Talk to a doctor. [3]

When should I see a doctor?

If you gasp or choke at night, your breathing stops and starts, or you are very tired by day. [2]

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Safety first
Anything placed over your mouth or nose while you sleep needs caution. A 2025 systematic review of mouth taping concluded there may be a serious risk of harm for people who follow the trend without screening, and noted risks including asphyxiation when the nose is blocked. [1] Do not tape your mouth if your nose is blocked or congested, and do not tape a child's mouth or the mouth of anyone who cannot easily remove it. If you wake gasping, your breathing stops and starts, or you are very sleepy by day, see a doctor: the NHS says sleep apnea can be serious if not diagnosed and treated. [2] If breathing is difficult or you have chest pain, call 911 (in the US). Never use these products in place of prescribed treatment.
Who should avoid or check first
Ask a clinician before using any of these if you have sleep apnea or suspected apnea, a blocked or narrow nose, allergies or sinus problems, asthma or COPD, a heart condition, are pregnant, or are giving a product to a child. The NHS says to see a GP if lifestyle changes are not helping your snoring, or if you feel sleepy by day, your breathing stops and starts, or you gasp or choke at night. [3] See sleep apnea for more on that side.

Skin reactions from adhesives are possible with any tape. The sources we read do not quantify them, so proper evidence not found on how common they are.

References
  1. Rhee et al. Breaking social media fads and uncovering the safety and efficacy of mouth taping. PLoS One 2025 (systematic review). Read 2026-10-22.
  2. NHS, Sleep apnoea. Page last reviewed 11 May 2026. Read 2026-10-22.
  3. NHS, Snoring. Page last reviewed 4 August 2023. Read 2026-10-22.
  4. Impact of nasal obstruction and mouth taping on sleep apnea indicators: systematic review and meta-analysis. OTO Open 2026. Read 2026-10-22.
  5. Camacho M et al. Nasal dilators for snoring and OSA: a systematic review and meta-analysis. Pulm Med 2016. Read 2026-10-22.
  6. Does the external nasal dilator strip help in sports activity? A systematic review and meta-analysis. Eur Arch Otorhinolaryngol 2021. Read 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.