Mouth Tape and Nose Strips Together: Does Combining Them Make Sense?
Nose strips open the nose. Mouth tape closes the mouth. Put together, the idea is simple: more air through the nose, none through the mouth. Here is when combining them is reasonable, what little research there is, and the checks that keep it safe.
Why people combine mouth tape and nose strips
Mouth tape and nasal strips solve opposite halves of the same problem. If you breathe through your mouth at night, either your nose is not letting enough air through, or your mouth simply falls open, or both. A nasal strip works on the first part by gently lifting the sides of the nose. Mouth tape works on the second by keeping the lips together.
The appeal of using both is that the strip can make nasal breathing feel easier, which in turn can make the tape more comfortable. If you are still deciding between the two, our comparison of mouth tape vs nasal strips explains how each one works on its own.
What the research says about using them together
Research on the exact pairing is thin, but there is one useful trial.
The combined therapy trial
In a 2024 pilot randomized trial published in JAMA Otolaryngology, couples in which one partner snored without sleep apnea were assigned to either a mandibular advancement device (a mouthpiece that moves the jaw forward) or a “combined airway and positional therapy” package. That package included an external nasal dilator, mouth taping, a medicated saline nasal rinse and side sleeping.
After four weeks, partners rated 11 of 19 people (58%) in the combined package as much or very much improved, compared with 21 of 23 (91%) with the mouthpiece. The authors concluded both approaches reduced snoring, while the mouthpiece may be more effective. Because four measures were bundled together, the trial cannot tell us how much the nose strip or the tape contributed on its own.
The evidence on each part
- Nasal dilators: a 2016 meta-analysis found they may reduce snoring in some people but did not meaningfully improve obstructive sleep apnea.
- Mouth tape: a 2025 systematic review found some evidence of less snoring in selected mouth breathers but concluded the data does not support taping as a clinical treatment, and several included studies warned about risk in people with a blocked nose.
- Overall: a 2025 scoping review of mouth-taping research described the literature as markedly heterogeneous with little consensus, and called for better studies.
Who the combination may suit, and who should skip it
| Your situation | Strip + tape? | Why |
|---|---|---|
| Nose clear, mouth falls open, light snoring | Reasonable to try | Tape alone may be enough; the strip can add comfort |
| Nose feels a bit narrow but clear with the strip | Reasonable to try | The strip addresses airflow, the tape the open mouth |
| Nose blocked even with the strip on | No | Taping the mouth over a blocked nose is unsafe |
| Cold, allergy flare or sinus infection | No, skip those nights | Congestion can worsen during the night |
| Loud snoring with gasping or breathing pauses | See a doctor first | These are possible signs of sleep apnea |
| After alcohol or sedatives | No | They make it harder to wake and react |
Children should not use either without medical advice. If you feel anxious or claustrophobic with tape on, read our guide on mouth tape anxiety before adding a second product.
How to use mouth tape and nose strips together
- Wash and dry your face. Oils and moisturiser weaken both adhesives. Skip lip balm right before taping.
- Nose strip first. Place it on the bridge of the nose, just above the flare of the nostrils, and press the ends down gently.
- Do the breathing check. Close your mouth and breathe only through your nose for a few minutes. If it does not feel easy and quiet, stop here and do not add tape.
- Then the mouth tape. Use a skin-safe tape made for the lips, with an easy pull tab. A smaller or vented design is a gentler start.
- Practise awake first. Wear both for 15 to 20 minutes while reading before you sleep in them.
- Remove gently in the morning. Peel slowly, in the direction of hair growth, and wet the edges with warm water if they stick.
More detail on placement and removal is in how to mouth tape.
Nose tape, internal dilators and other variations
“Nose tape” can mean a few things. External strips with a spring sit on the outside of the nose. Internal dilators are small clips or cones that sit inside the nostrils. Some people also use a simple adhesive tape to lift the nostrils, though this has less support. The same rule applies to all of them: the nose device should make breathing clearly easier before you add mouth tape. If no nasal device makes your nose feel open, that is a reason to see an ENT specialist, not to add tape.
Signs the combination is not working for you
- You wake up with the tape half off and your mouth open most nights.
- You wake up gasping, with a racing heart or a headache.
- Skin on your nose or lips is red, sore or peeling.
- Your partner says the snoring is unchanged after a couple of weeks.
Any of these is a reason to stop and rethink. Persistent snoring may come from the throat rather than the nose or mouth, and a different approach may fit better. Our overview of anti-snoring devices lays out the options.
Not just tape.
A mouth band that understands your night.
When you stack two products, it gets harder to tell which one is making a difference. Zzip is being developed to measure nose and mouth airflow and snoring through the night, so each change you make can be compared night by night.
| Regular mouth tape | Zzip | |
|---|---|---|
| Keeps your mouth closed | ✓ | ✓ |
| Measures your breathing | — | ✓ |
| Detects snoring | — | ✓ |
| Responds to snoring | — | ✓ |
| Smart wake-up window | — | ✓ |
| Shows you the results | — | ✓ |
- Keeps your mouth closed, comfortablyA flexible silicone body with an integrated, skin-friendly adhesive, shaped around the mouth.
- Follows every breathA thermistor near the nose counts each breathing cycle directly from the warm and cool air of your breath.
- Hears snoring and respondsA microphone detects snoring; a gentle vibration is designed to encourage you to change position without waking you.
- Wakes you at a better momentA smart alarm looks for a suitable moment in the window before your alarm time.
- Your whole night on one screenOptical pulse and SpO₂ signals, movement and temperature come together in the Zzip app.
If you are curious about mouth taping, Zzip is worth following: it is the version that shows you whether it actually works for you.
Zzip is a prototype in development. Features and measurement performance are being tested. It is not a medical device and does not diagnose or treat sleep apnea or any other condition.
Frequently asked questions
Can you use mouth tape and nose strips at the same time?
Yes, if your nose is clear and you can breathe comfortably through it with the strip on. Apply the strip first, check your nasal breathing with your mouth closed, then add the tape.
Which goes on first, the nasal strip or the mouth tape?
The nasal strip. That way you can check that nasal breathing feels easy before your mouth is closed.
Do mouth tape and nasal strips stop snoring together?
They may reduce snoring for some people, especially when it is linked to mouth breathing or a narrow nose. In one trial a package including both helped 58% of snorers by their partners’ rating, but the research is limited.
Is it safe to use nose tape and mouth tape with sleep apnea?
Neither is a sleep apnea treatment. If you have or suspect sleep apnea, talk to a doctor before using either, and do not use them in place of prescribed treatment.
Can I use internal nasal dilators with mouth tape?
Some people do. The same rule applies: the dilator should make nasal breathing clearly easier before you add tape, and you should stop if anything feels uncomfortable.
Sources
- Ioerger P. et al. (2024). Mandibular Advancement vs Combined Airway and Positional Therapy for Snoring: A Randomized Clinical Trial. JAMA Otolaryngology–Head & Neck Surgery 150(7):572-579.
- Fangmeyer SK, Badger CD, Thakkar PG (2025). Nocturnal mouth-taping and social media: A scoping review of the evidence. American Journal of Otolaryngology 46(1):104545.
- Camacho M. et al. (2016). Nasal Dilators (Breathe Right Strips and NoZovent) for Snoring and OSA: A Systematic Review and Meta-Analysis. Pulmonary Medicine.
- Rhee et al. (2025). Mouth taping in patients with mouth breathing, sleep disordered breathing, or obstructive sleep apnea: A systematic review. PLOS One.
This article is for general information only and is not medical advice. If you have symptoms of a sleep or breathing disorder, talk to a qualified healthcare professional.