Mouth tape and a snoring mouthpiece do different jobs. Mouth tape holds the lips closed so you breathe through your nose. A snoring mouthpiece holds the lower jaw or the tongue forward so the airway behind the tongue stays more open. If your snoring starts in the throat, which is the most common kind, a mouthpiece addresses the cause directly and tape does not.
Mouth tape also carries safety cautions that a mouthpiece does not. It is not suitable for anyone who cannot breathe freely through the nose, or for anyone who has or suspects sleep apnea. Ask a doctor before you try it. The rest of this page explains how each option works, who each might suit and what to check first.
Mouth Tape vs Snoring Mouthpiece at a Glance
| Mouth tape | Snoring mouthpiece | |
|---|---|---|
| What it is | A strip of skin tape placed over or across the lips | A device worn inside the mouth |
| What it does | Keeps the lips together to encourage nose breathing | Holds the jaw or tongue forward to keep the airway open |
| Changes the airway behind the tongue | No | Yes |
| Needs a clear nose | Yes, always | Depends on the type |
| Typical early side effects | Skin or lip irritation, a closed-in feeling | Jaw or tooth soreness, extra saliva, tongue tenderness with tongue devices |
| Main cautions | Blocked nose, sleep apnea, anything that could make you need to open your mouth quickly | Loose teeth, gum disease, dentures (for jaw devices), jaw joint problems, sleep apnea |
What Mouth Tape Does
Mouth taping means placing a piece of tape over the lips at bedtime so the mouth stays closed during sleep. The idea is simple: if the mouth cannot fall open, you breathe through the nose.
That can matter for one type of snoring. When the mouth drops open during sleep, the jaw tends to swing down and back, the throat can dry out, and some people snore more as a result. Keeping the lips together may reduce that open-mouth snoring for some people.
What tape cannot do is hold the jaw or the tongue forward. It closes the lips, and that is all. If the tongue is falling back and narrowing the airway, the narrowing is still there with the mouth taped shut. Research on mouth taping for snoring is limited and small in scale, so it is best treated as an unproven habit, not an established remedy.
What a Snoring Mouthpiece Does
A snoring mouthpiece works further back, at the point where most snoring is produced. There are two main types, explained in full in our guide to what a snoring mouthpiece is.
Mandibular advancement devices (MADs)
A mandibular advancement device fits over the teeth and holds the lower jaw a few millimeters forward. Because the tongue is attached to the lower jaw, the tongue moves forward too, which leaves more room in the airway behind it. Most over-the-counter snoring mouthpieces are MADs.
Tongue-stabilizing devices (TSDs)
A tongue-stabilizing device holds the tip of the tongue forward with gentle suction and does not grip the teeth. It is an option for people who cannot wear a jaw device, such as denture wearers.
Our explainer on how snoring mouthpieces work goes through the mechanics. One point is worth stating clearly: an over-the-counter mouthpiece is for snoring. It is not a treatment for sleep apnea.
Safety Cautions for Mouth Tape
Closing off the mouth removes your back-up way of breathing. For that reason mouth tape deserves more caution than its simplicity suggests. It is not suitable if any of the following apply:
- You cannot breathe freely through your nose. This includes a cold, allergies, sinus congestion, nasal polyps, a deviated septum or any other blockage, even a temporary one.
- You have sleep apnea, or think you might. Warning signs include loud snoring with pauses in breathing, gasping or choking in the night, morning headaches and heavy daytime sleepiness. Tape does nothing for the airway collapse involved in sleep apnea, and it could hide the snoring that might otherwise prompt you to get tested.
- You have a heart or lung condition, or any other condition that affects your breathing.
- You feel sick, have reflux that brings fluid into your mouth, or have been drinking alcohol. You need to be able to open your mouth instantly.
- You have taken sedatives or sleeping tablets, which can make you slower to wake and react.
- You have sensitive, broken or irritated skin around the lips, or a known reaction to adhesives.
- You feel anxious or panicky with your mouth covered.
Mouth tape should never be used on children, or on anyone who could not remove it themselves.
If none of the above applies and you still want to try it, ask a doctor first. They can check that your nose is clear enough and that your snoring is not a sign of sleep apnea. We do not recommend any mouth tape product.
Cautions for Snoring Mouthpieces
Mouthpieces have their own limits, though they are different ones. A jaw-advancing device relies on healthy teeth and a healthy jaw. It may not suit people with:
- loose teeth, untreated gum disease or recent major dental work
- dentures, where there are not enough natural teeth to hold the device
- jaw joint (TMJ) pain, clicking or locking
Short-term jaw or tooth soreness and extra saliva are common in the first week or two. Our guides on whether snoring mouthpieces are safe and who should not use one cover this in detail. The sleep apnea caution applies here as well: if you have symptoms, see a doctor before buying anything. Read can snoring mouthpieces treat sleep apnea for the background, and check with a dentist if you have any doubt about your teeth or jaw.
Who Might Each Option Suit?
Mouth tape might suit
- adults whose doctor has confirmed that they breathe well through the nose and do not have sleep apnea, and
- whose snoring only happens when the mouth falls open, and
- who are comfortable with the feel of tape on the lips.
That is a narrow group. For most people who snore, tape is not the first thing to try.
A snoring mouthpiece might suit
- adults with simple snoring that comes from the throat, especially snoring that is worse when lying on the back
- people with healthy teeth and gums, for a jaw device
- people with dentures or jaw sensitivity, for a tongue device
- people who sometimes breathe through the mouth at night and do not want it sealed
Which Mouthpiece to Look At
These are the mouthpieces we rate, with the facts we publish for each. Prices are indicative, so check the merchant for current pricing.
| Mouthpiece | Type | Price | Guarantee | Best for |
|---|---|---|---|---|
| SnoreRx Plus | Adjustable MAD | $99.99 | 30-night money-back | Maximum adjustability |
| VitalSleep | Adjustable MAD | $119.95 | 60-night money-back + 1-year free replacements | Best warranty |
| ZQuiet | Living-hinge MAD | $59.95 | 60-night money-back | Comfort and mouth-breathers |
| Good Morning Snore Solution | Tongue-stabilizing device | $79.94 | 30-day money-back | No jaw strain / dental work |
If you want the most control over fit, SnoreRx Plus is our top-rated mouthpiece. It is a boil-and-bite device with fine jaw adjustment.
If you tend to breathe through your mouth at night, that is the group most likely to be looking at tape, and it is also the group ZQuiet is best suited to in our ratings. It is ready to wear without boiling or molding.
If you cannot wear a jaw device, Good Morning Snore Solution holds the tongue instead of the jaw. Tongue devices generally work best for people who can breathe through the nose, so the same question about nasal breathing applies.
Check Good Morning Snore Solution price →
Can You Use Mouth Tape With a Mouthpiece?
We do not suggest combining them on your own. A mouthpiece already changes how your jaw and lips sit, and sealing the lips over it adds the same risks described above. If you think you need both, that is a question for a doctor or dentist who can look at your nose, jaw and sleep.
Other Options for Mouth Breathing and Snoring
If a blocked nose is the reason your mouth falls open, the nose is the place to start. A doctor can check for allergies or a structural cause. These comparisons cover other approaches:
The Bottom Line
Mouth tape closes the lips. A snoring mouthpiece opens the airway. For throat-based snoring, a mouthpiece deals with the cause and tape does not, and tape brings cautions that rule it out for anyone with a blocked nose or possible sleep apnea. Whichever way you lean, get loud, persistent snoring checked by a doctor first.
Frequently Asked Questions
Is mouth tape or a mouthpiece better for snoring?
For most snorers a mouthpiece is the more direct option, because it holds the jaw or tongue forward and keeps the airway behind the tongue more open. Mouth tape only keeps the lips closed. It may help with open-mouth snoring in some people, but the research behind it is limited.
Is it safe to tape your mouth shut at night?
It is not safe for everyone. Mouth tape is not suitable if you cannot breathe freely through your nose, or if you have or suspect sleep apnea, and there are other situations where it should be avoided, such as after alcohol or sedatives. Ask a doctor before trying it.
Can mouth tape help with sleep apnea?
Mouth tape is not a treatment for sleep apnea and should not be used if you have it or think you might. Sleep apnea needs to be diagnosed and managed by a doctor. Over-the-counter snoring mouthpieces are not a treatment for it either.
Does a snoring mouthpiece stop mouth breathing?
Not necessarily. A mouthpiece is designed to reduce snoring by repositioning the jaw or tongue, not to seal the lips. Some designs leave room to breathe through the mouth, which is useful if your nose is sometimes blocked.
Who should not use mouth tape?
Anyone with a blocked or restricted nose, anyone with diagnosed or suspected sleep apnea, children, people with breathing or heart conditions, people who feel sick or have been drinking, and people with skin irritation around the lips. If you are unsure, ask a doctor.
Do I need to see a doctor before using a snoring mouthpiece?
See a doctor first if you have signs of sleep apnea such as pauses in breathing, gasping or heavy daytime sleepiness. See a dentist first if you have loose teeth, gum disease, dentures or jaw joint pain.
