Dark bedroom with one side of the bed empty and the door open to a lamp-lit couch, the spare-room shuffle behind many searches for mouth tape for snoring

Mouth Tape for Snoring: When It Helps and Why It Pairs With Nasal Strips

It's 1am and the rumble starts up again from the other side of the bed. You nudge, they roll over, the room goes quiet for a minute. Then their jaw drops open and the noise comes back. If that sounds like your house, mouth tape for snoring is worth a look, and it works best with a nasal strip on first. That's why we sell the pair together as the Classic Bundle, Nasal Strips plus Mouth Tape.

Start with the tape itself. Ours has a hole through the centre. Air still gets through if you feel you need it. The tape sits across your lips as a reminder, not a seal.

In this post:

Why snoring happens

As you sink into deeper sleep, the muscles in the roof of your mouth, your tongue and your throat relax. Air moving past that soft tissue makes it vibrate. That vibration is the snore.

The narrower the airway, the harder the air has to push, and the louder the sound gets.

A few everyday things narrow it. Sleeping flat on your back. A couple of drinks before bed. A cold, or hay fever season. The shape of your own nose and throat plays a part too.

When mouth tape for snoring helps

Plenty of us fall asleep with our lips together. Then the jaw relaxes, the mouth drifts open, and nobody notices until the morning, when your throat feels like sandpaper and your partner has a story to tell.

Mouth tape sits across your lips and holds them together, so the air goes in and out through your nose. Our tape is on the ARTG (530970) for that job: keeping the mouth closed during sleep to encourage nose breathing, support sleep quality and reduce snoring.

It suits one kind of snorer best. The person whose nose is clear and whose mouth falls open once they're asleep.

The research on taping is still small, and the results for snoring are mixed. So treat it as a habit to test. Give it a few weeks and judge it by your own nights.

One rule we never bend. If you cannot breathe freely through your nose, don't tape. Sort the nose out first.

Why it pairs with nasal strips

A stuffy or narrow nose pushes your breathing out through the mouth. Taping over that problem works against your body.

A nasal strip works from the outside. It lifts the sides of your nose and opens the nasal valve, the tightest point in the airway, so more air gets through. In a controlled trial, external nasal strips widened the nasal passage and improved airflow in healthy volunteers. Our Nasal Strips are on the ARTG (530972) to support nasal airflow and reduce snoring.

So the order matters. Open the nose first. Then keep the mouth closed.

Strip on, tape on, lights off. That's the routine the Classic Bundle is built around, and it's the order we'd suggest even if you buy the two on their own.

How to start

  1. Start with clean, dry lips so the adhesive holds.
  2. Put the nasal strip on first. Take a few breaths through your nose with your mouth closed. If the air moves without effort, add the tape.
  3. Wear the tape on the couch for twenty minutes one evening before you sleep in it. The feeling is familiar by the time you go to bed.
  4. Give it two or three weeks. Ask whoever shares your bed how the nights sound.
  5. In the morning, peel it off from one corner.

For the longer version on wearing tape, read mouth tape for sleeping and who should skip it. Comparing brands? Our guide to the best mouth tape in Australia covers what to check before you buy. And if you're the one awake at 1am, this guide is for the other side of the bed.

Quick answers

Does mouth tape help with snoring?

It keeps your lips together so you breathe through your nose, and our tape is registered to help reduce snoring. It suits people whose nose is clear and whose mouth falls open in sleep.

Can you breathe with mouth tape on?

Yes. Our tape has a hole through the centre. Air still gets through if you feel you need it.

Should I wear a nasal strip with mouth tape?

If your nose feels narrow or stuffy at night, put the strip on first, then the tape. If you still can't breathe freely through your nose, don't tape.

Ready to try the pair? The Classic Bundle puts the strips and the tape in one order. Always read the label and follow the directions for use.

Sources

Back to blog