Mouth Tape vs Chin Strap: Which Is the Better Snoring Solution?

If you're like us and have been struggling with snoring, dry mouth, or that not-so-fresh morning breath, you're probably on the hunt for solutions and come across answers involving mouth tape or chin straps.

Both methods started trending thanks to social media platforms like TikTok. But are they really worth the hype or just another fad?

Below, we’ll explore the ins and outs of mouth tape and chin straps, breaking down their mechanisms, benefits, and limitations.

Whether you’re curious about trying one of these methods or looking to understand which might be the best fit for your needs, we’ve got you covered.

Let’s start off by understanding what these products are and how they work.

We get it — mouth-taping sounds a bit out there. Mouth tape is designed to gently keep your lips sealed while you sleep. This method encourages nasal breathing, which comes in handy if you have a habit of breathing through your mouth while asleep.

Looks-wise, mouth tape typically comes in single strips or “H” and “X” shapes that you place over your mouth to keep it closed while you’re snoozing.

The tape itself is usually made from either synthetic or organic medical-grade materials and a hypoallergenic adhesive that’s gentle on the skin because — let’s be honest — no one is sacrificing their lips for a good night's sleep.

Chin strapping may sound a little odd, but it's actually more common than you think — particularly for people who snore or use a CPAP machine.

Chin straps are soft, flexible, and adjustable bands that gently wrap around your head and under your chin. They're designed to gently support your jaw and keep your mouth closed while you snooze.

This encourages nasal breathing in a way that many people feel more comfortable with than taping their mouths shut.

Chin straps come in a variety of designs, each offering a slightly different way to tackle the problem. 

Here’s a breakdown of the most common types of chin straps on the market:

• Single-strap: This is the "no-fuss" option. It's simple — just one adjustable strap wraps around your head and keeps your mouth closed while you sleep. It's lightweight and easy to wear, but if you tend to move around a lot at night, it might not stay in place as well as other options.

• Double-strap: If you toss and turn, this one might be more your style. It has two adjustable straps, one around your head and the other around your neck, giving you that extra bit of stability so it won't slip off during the night.

• CPAP-specific: These are made with CPAP users in mind. If you use a CPAP machine and find that your mask leaks air or shifts around, a CPAP chin strap can help keep everything in place and make sure you're getting the most out of your therapy.

• Elastic or neoprene: For those who prioritize comfort, elastic or neoprene is made from soft, stretchy materials that conform to your head. It's breathable and flexible, meaning it'll feel more natural while still holding your jaw in place and reducing snoring or mouth breathing.

• Heavy-duty or padded straps: If snoring is a serious issue or you need more jaw support, padded or heavy-duty straps are a great option. They're bulkier, sure, but they offer stronger jaw support. You might notice the extra padding, but for some people, that's exactly what they need to sleep better.

It's easy to see why chin strapping is a more common practice than mouth taping — not only does it feel less unnatural, but it also offers more variety.

Right off the bat, we know that mouth tape and chin straps force you to breathe through your nose.

Compared to mouth breathing, nasal breathing provides several benefits :

• Your nose is an air filter: When you breathe through your nose, the air is warmed, humidified, and filtered. This means fewer colds, less flu, and fewer allergy flare-ups. We've all been there, coughing at 2 a.m. — nasal breathing helps with that.

• Asthma relief: If you deal with asthma, nasal breathing can help prevent bronchoconstriction, keeping your airways open and making breathing smoother.

• Healthier teeth: Nasal breathing supports the development of natural dental arches and straighter, healthier teeth over time.

• Better oxygen intake: Since the nasal passages create a bit of resistance, your body takes in more oxygen — up to 10-20 percent more. Plus, your diaphragm and other respiratory muscles get stronger, helping with spine stability and even injury prevention.

• Immune booster: Breathing through your nose allows you to inhale more nitric oxide, which helps open your airways and has antiviral and antibacterial properties. Bonus: it also improves how oxygen moves through your body, boosting energy and overall health.

Does this mean that mouth tape can treat snoring and sleep apnea? Not exactly.

Aside from one preliminary study on the impact of mouth-taping on 20 participants with mild OSA, which yielded positive results, there is very little concrete clinical data indicating that mouth tape can effectively treat snoring and sleep apnea.

If you’re banking on chin straps curing your snoring or sleep apnea, you’re about to be disappointed.

Yes, chin straps, much like mouth tape, help you breathe through your nose while you sleep, but a chin strap alone will not improve your snoring or OSA, even if it’s mild.

The data on mouth tape and chin straps may not position them as silver bullets for snoring and sleep apnea. But that doesn’t mean you can’t or won’t use them at any point in your life, especially if you struggle with mouth breathing.

Here’s a closer look at the potential benefits and drawbacks of each option:

• Encourages nasal breathing: Helps reduce snoring and improve sleep quality by forcing nasal breathing, which is linked to better respiratory function

• Improves sleep for partners: Less snoring means a quieter night for anyone sharing your bed.

• Boosts oral health: Mouth taping can reduce dry mouth and its associated issues, like bad breath, cavities, and gum disease

• Supports better oxygen intake: Nasal breathing increases oxygen uptake, helping with overall restfulness and reducing the likelihood of waking up feeling tired

• Budget-friendly and non-invasive: It’s an inexpensive alternative to other snoring solutions, such as CPAP therapy or surgeries

• Simple to implement: You can easily incorporate it into your nightly routine without needing special equipment

• Can feel uncomfortable: The sensation of having your mouth taped shut might feel restrictive or even claustrophobic, especially in the beginning

• Not suitable for everyone: People with nasal congestion, sleep apnea, or respiratory conditions may not find this method effective, and it could even worsen their symptoms

• Skin irritation risk: Some people may experience reactions to the adhesive, leading to discomfort or skin damage

• Potential breathing issues: If used incorrectly, it could interfere with breathing, particularly if your nasal passages are blocked during the night

• Hygiene concerns: The tape might accumulate moisture or lose stickiness, leading to discomfort or ineffectiveness overnight

• Limits nighttime habits: Once your mouth is taped, it’s difficult to drink water or talk

• May not resolve all snoring: While helpful for mouth breathers, it won’t address snoring caused by other factors like obstructive sleep apnea or anatomical issues

• Promotes nasal breathing: Chin straps gently keep your mouth closed, which encourages nasal breathing. This can help reduce snoring and improve overall sleep quality

• Boosts CPAP effectiveness: If you use a CPAP machine, chin straps can be a game changer. They help reduce air leaks by keeping your mouth sealed, which makes your CPAP therapy more effective and consistent

• Affordable and non-invasive: Like mouth tape, chin straps are relatively budget-friendly and non-invasive

• Comfortable options available: Many chin straps are adjustable and made from soft, breathable materials like neoprene, so they're relatively comfortable to wear

• Easy to incorporate into your routine: Once you've fitted a chin strap, it's easy to use night after night. Plus, it doesn't come with the hassles of mouth tape — there's no sticky adhesive on your skin, and it's less likely to lose effectiveness overnight

• Can feel restrictive: Even though it's not as intense as taping your mouth, having a strap around your head might still feel uncomfortable or a bit restrictive, especially if you're not used to it

• Not a one-size-fits-all solution: Chin straps might not work for everyone. If your snoring or sleep apnea stems from nasal congestion or more complex anatomical issues, you might need a different solution.

• May shift during sleep: If you move around a lot while you sleep, the strap can shift out of place, which might reduce its effectiveness or cause discomfort

• Pressure points: Depending on how tightly it's fitted, a chin strap could cause discomfort or create pressure around your head or jaw. Finding the right fit is key, but it can take some trial and error.

• Limited use: Chin straps may help you breathe through your nose, but they aren’t effective at treating snoring or sleep apnea

• Potential for mouth dryness: If you're not fully adjusting to nasal breathing, keeping your mouth closed all night can sometimes result in dryness or discomfort, especially if the strap isn't working as effectively as it should

Even if it’s done gently, forcing your mouth closed with tape or a strap is not exactly natural. If you decide to use either of these methods, you’ll likely need to get used to the foreign sensations.

Using mouth tape for the first time can feel daunting. It’s also not the most common practice, so you may not have someone in your life who can give you advice or reassurance.

Still, it’s easy enough to figure out. Here are some tips to ease into it:

• Start small : Start by applying a thin vertical piece in the center of your lips rather than taping more of your mouth.

• Give yourself time to adjust : See how you feel with it on your lips for 10-minute periods. If that feels comfy, gradually increase the length of time. Once you’ve gotten used to the sensation, you’re ready to sleep with the mouth tape

• Test for allergies : Apply a bit of the tape to your arm or chest to check for skin reactions before using it on your face

• Cheaper is not better : Look out for brands that offer medical-grade, hypoallergenic mouth tape. You won’t regret it

• Stay hydrated : Drink water before taping your mouth to avoid getting thirsty throughout the night

If you’re unsure about trying mouth tape, suffer from allergies, or have any pre-existing health concerns that may interfere with it, consider chatting to your healthcare provider before doing so.

Selecting the right chin strap involves a few considerations:

• Measure your head : Ensure you get the right size for a comfortable fit.

• Check material comfort : Some materials may irritate sensitive skin, so look for hypoallergenic options if needed.

• Look for breathability : Mesh designs can reduce sweating and improve comfort

• Read reviews : See what others are saying about fit and comfort to make an informed decision

Mouth tape and chin straps are not for everyone. Chances are they may not even help you very much if you struggle with snoring and sleep apnea. 

If you're dead set on kicking your snore to the curb with an oral device, our Somnofit-S Anti-Snore Mouth Guard+ may be the solution you’ve been looking for.

The Somnofit-S is a clinically proven adjustable mandibular advancement device (MAD) that gently positions your lower jaw forward during sleep.

This forward position helps keep your airway open, reducing the vibrations that cause snoring.

• Custom-fit : The device is made of thermoplastic material that molds to the unique shape of your teeth for maximum comfort

• Adjustable settings : It offers multiple advancement settings, allowing you to find the optimal jaw position that works for you

• Medical-grade materials : It’s made from high-quality, hypoallergenic materials that are safe and durable

A clinical trial published in the Journal of Dental Sleep Medicine evaluated the effectiveness of the Somnofit-S. The study found significant reductions in snoring intensity and frequency among participants. Moreover, users reported improved sleep quality and decreased daytime sleepiness.

Not a fan of contraptions in or around your mouth while you sleep? The good news is that there are other effective solutions to help you stop snoring .

Some of these include positional therapy devices like our clinically proven Posiform Anti-Snore Pillow . Alternatively, you can also try our minimally invasive nasal dilators — these are particularly handy if you’re struggling with nasal issues.

Snoring and sleep apnea aside, if you desperately need deep, uninterrupted sleep after a long, stressful day, our Slumber Patch , infused with melatonin, valerian root, magnesium, and 5-HTP, may hit the spot. 

We’ve established that mouth tape and chin straps are helpful, relatively inexpensive tools that encourage nasal breathing.

Sure, using them may help you reap the physical and psychological benefits of breathing through your nose while you sleep. But if you’re looking for either of these methods to cure your snoring or sleep — well, don’t hold your breath.

If breathing through your nose is the only issue you’re facing, choose whichever method seems more appealing and comfortable to you.

But if your aim is to treat snoring and/or sleep apnea, you’d be better off investing in other treatment options like:

• Mandibular advancement devices (MAD)

• positional therapy pillows

• Nasal dilators

• CPAP therapy

All of these treatments are designed to actively reposition your jaw or apply continuous positive airway pressure to keep the airway open during sleep. 

Chin straps and mouth taping, on the other hand, simply focus on keeping your mouth closed, which may not address the underlying causes of sleep apnea or snoring.

 As always, if you're still unsure where to start, consider reaching out to a healthcare professional. They can tailor a treatment plan that best suits your needs so you can stop snoring and significantly improve your sleep quality.

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.