Mouth tape and nasal strips: what the studies show, and who they suit

Erling Haaland sleeps with mouth tape, and more and more people are following suit. Nasal breathing at night is not just a trend. The nose is made for breathing through, and the first studies on mouth tape and nasal strips point in the right direction for many people. Here is what the research shows, and who it suits.

Why nasal breathing?

The nose filters, warms and moistens the air before it reaches the lungs. If you breathe through your mouth at night, you more often wake up with a dry mouth and bad breath, and you tend to snore more. Getting used to nasal breathing is a simple habit with clear benefits.

What the studies show about mouth tape

• Taiwan, 2022: 20 mouth breathers with mild sleep apnoea slept for one night with mouth tape. Both breathing pauses and snoring decreased that night.
• Canadian review, 2025: Two of the studies in the review found an improvement in breathing pauses in people with mild sleep apnoea.
• The users themselves: Many say they wake up with less of a dry mouth and feel they sleep better.

Nasal strips: easier breathing

Nasal strips lift the sides of the nose and open up the nasal airways.

• Small studies have found less snoring in people who snore without having sleep apnoea.
• A review of 14 studies found that strips improved nasal breathing.
• Many people wear them at night or during exercise because breathing feels easier and more comfortable.

Strips are simple, affordable and almost risk-free.

Who is it for?

Mouth tape suits you if you breathe freely through your nose and want to break the habit of sleeping with your mouth open. Nasal strips suit anyone who finds breathing easier with them.

Do not use mouth tape if you have:

• a blocked nose (a cold, allergies, a deviated septum or polyps)
• sleep apnoea, or suspect you might
• reflux or nausea
• asthma, COPD, heart or lung disease, or panic disorder

Nor should it be used on children without follow-up from a doctor.

And our products?

We sell mouth tape and nasal strips for anyone who wants to build a habit of nasal breathing at night. If you snore loudly, or feel tired even when you get enough sleep, you should get checked for sleep apnoea by your GP. Good treatment is available.

Our verdict

Nasal breathing is a good habit, and mouth tape and nasal strips are simple tools for getting there. The first studies are promising, and many people find they sleep better and wake with less of a dry mouth. For healthy people with a clear nose, it is an inexpensive, low-risk thing to try.

Caveat: The studies on mouth tape are few and small, and the Canadian review rated all ten studies as weak. Nasal strips have not been shown to have an effect on breathing pauses in sleep apnoea. Mouth tape and strips are not a treatment for snoring or sleep apnoea. This article is for information only and is not medical advice.