Mouth Tape vs Nasal Dilator: Which Is Best for Snoring and Better Sleep?

If you’re waking up with a dry mouth or you’re tired of snoring disrupting your nights, you’ve probably heard about mouth taping and nasal dilators. But which one of these anti-snoring solutions actually works?

Nasal breathing is healthier, more restorative, and quieter, but getting there can take some trial and error.

Let’s break down the pros and cons of both tools so you can decide which one is best for you.

Spoiler: When it comes to snore reduction and easier breathing, nasal dilators usually come out on top.

Mouth tape is exactly what it sounds like — a small adhesive strip worn over your lips to keep your mouth closed while you sleep.

The idea behind mouth tape is that if your mouth stays shut, your body will default to nasal breathing.

There are many benefits of mouth taping:

• It’s simple and non-invasive. It doesn’t involve any devices inside the nose or mouth.

• It may work well if your only issue is mouth breathing.

But it’s not right for everyone:

• If you have a beard, many mouth tapes won’t stick well.

• If you have sensitive skin, you might experience irritation.

• If you feel anxious about your mouth being taped shut, it’s not worth the discomfort.

• It is actually dangerous to use mouth tape if you have sleep apnea.

Mouth tape can help stop or relieve snoring, but it is not a cure-all. If you snore because of nasal congestion, taping your mouth might just make you feel worse, so it makes sense to find an alternative solution. 

Nasal dilators are small, simple devices that fit inside (or sometimes over ) your nostrils to physically hold them open while you sleep.

They’re ideal for people with:

• Mild nasal blockages

• Narrow nostrils

• Structural issues like a deviated septum

They are one of the better over-the-counter anti-snoring devices out there, and can even be paired with other devices to help with moderate snoring.

The benefits of nasal dilators are:

• Immediate airflow improvement

• Non-adhesive and great for sensitive skin

• Reusable, just wash it and it is ready to go

Once you find the right fit, many users forget they’re wearing one at all. However, some people struggle to get used to them.

Nasal breathing isn’t just quieter, it’s smarter and healthier, too. Here's why it's worth the effort:

• Better oxygenation intake. Your body absorbs oxygen more efficiently through your nose, which allows your body to get the deep and restorative rest it needs.

• Improved air filtration. The nasal passages are built to filter out allergens, pollutants, dust, and germs. Helping your body by encouraging nose breathing can relieve snoring and give you a restful night’s sleep.

• No more dry mouth. Breathing through your mouth dries your throat and mouth, which can lead to pain in the morning. Nasal breathing prevents the discomfort and soreness that comes from a dry mouth and throat.

• Lower risk of sleep apnea. Mouth breathing can contribute to both snoring and sleep apnea, which is why it is important to ensure you breathe through your nose while you sleep.

If you’re working on switching from mouth breathing, you’re already doing something great for your long-term health. Both mouth tape and nasal dilators are great ways to prevent mouth breathing and promote nasal breathing.

If neither mouth tape nor a nasal dilator seems to be working, consider combining the two. If that still does not work, it might be time to consider other options, like a mouth guard or adjusting your sleeping position. 

There are many factors to consider when choosing an anti-snoring device. If your main goal is to snore less and breathe better at night, a nasal dilator is usually the more effective choice.

Here’s why:

• Mouth tape can be dangerous if you have sleep apnea.

• Mouth tape works by forcing your mouth shut, but if your nasal passages are clogged or narrow, no amount of mouth tape will open up those airways, only make you breathe through them.

• Nasal dilators actively open up the nose, improving airflow and making it easier to breathe through your nose.

• Unlike mouth tape, nasal dilators are reusable, less likely to cause irritation, and easier to tolerate if you have facial hair or sensitive skin.

Still curious how they stack up? Here’s a quick side-by-side:

Personal preference and comfort are obviously important when picking between mouth tape and nasal dilators, but sometimes there is a “right” choice — like with sleep apnea, mouth tape could make your symptoms worse!

Finding the right anti-snoring solution is important, and you can combine the two in order to get the best of both tools.

Sometimes, one tool isn’t quite enough, and that’s okay. If you’re dealing with both nasal congestion and chronic mouth breathing, using mouth tape and a nasal dilator together can be surprisingly effective.

Here’s why:

• Mouth tape helps gently train your mouth to stay closed, and encourages nose breathing

• A nasal dilator ensures your nose is actually open and ready to do the work

Start with one product first to see what helps most, but do not be afraid to combine the two if one isn’t enough. If this combination is still not enough, consider investing in alternative anti-snore devices, like a mandibular advancement device (MAD). 

If you are still debating which anti-snore device you should try first, we recommend starting with a nasal dilator.

Of the two options, nasal dilators tend to be:

• More versatile

• Easier to tolerate

• Safer for nightly use, especially if you have sleep apnea

They’re also less likely to cause irritation or discomfort, even if you have facial hair, anxiety, or skin sensitivity. They are often not expensive and easily available. However, you should make sure you get a quality nasal dilator, as the very cheap ones can be a little uncomfortable.

Our recommendation? Try SnoreLessNow’s Airflow Clip Nasal Dilator tonight. It is soft, flexible, and travel-friendly, and our new design makes it even more comfortable!

In the debate of best entry-level anti-snoring devices, both mouth tape and nasal dilators have their place.

Mouth tape is easy to apply and can provide relief from mouth-breathing-related snoring, but it is not good if you have sleep apnea. Nasal dilators are very effective and are better for long-term use, but they do go into your nose.

Both options are valid for mild snoring, but nasal dilators are easier, more effective, and safer for most people with sleep apnea.

Start small. Start smart. A better night’s sleep might be one breath away.

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.