Do Mouth Taping and Nasal Strips Work for Snoring?

Snoring is a common issue that affects millions, disrupting sleep for both the snorer and their sleep partner. It occurs when air flows past relaxed tissues in the throat or nose, causing vibrations that produce sound. While often considered a minor nuisance, snoring can sometimes signal underlying health issues like obstructive sleep apnoea (OSA).

Given the disruptive nature of snoring, many individuals explore remedies like mouth taping and nasal strips. But how effective are these methods in managing snoring?

Mouth taping involves placing adhesive tape over the mouth during sleep to encourage nasal breathing. This practice aims to keep the airway more open and humidified, potentially reducing snoring linked to mouth breathing. The mouth tape used is typically porous to allow some airflow.

Mouth taping has shown some promise as a method to reduce snoring, particularly in people with mild obstructive sleep apnoea (OSA) who tend to breathe through their mouths at night. Some studies have shown that mouth taping can decrease the snoring index (number of snoring events per hour) and reduce the apnoea-hypopnoea index (AHI), which measures the severity of sleep apnoea.

Nasal strips are adhesive bands with plastic ribs that are applied across the bridge of the nose and nostrils. Their main function is to widen the nasal passages by lifting and stiffening the nasal walls, particularly the narrow nasal valve area, which is responsible for much of the airflow resistance. By preventing the nasal walls from collapsing during inhalation, nasal strips increase airflow and reduce resistance without medication.

Nasal strips can help reduce snoring by improving nasal airflow and decreasing resistance in the nasal passages. By widening the nostrils and stabilising the nasal valve, they facilitate easier nasal breathing, which can reduce the intensity and loudness of snoring, particularly when snoring is caused by nasal valve collapse or congestion.

Aside from mouth tape and nasal strips, there are other non-invasive ways used to reduce snoring. These include lifestyle changes, medications, and oral appliances.

Sleeping on your back allows the tongue and soft palate to collapse towards the back of the throat, narrowing the airway and causing snoring vibrations. To counter this, sleeping on your side keeps the airway more open, effectively reducing snoring. Positional aids, such as sewing a tennis ball into the back of sleepwear or using a body pillow, can help maintain this side-sleeping position.

Decongestants can help to reduce congestion caused by allergies, colds, or sinus issues. By clearing nasal passages, they promote nasal breathing, thereby reducing the likelihood of mouth breathing and snoring. However, prolonged use (beyond three days) can worsen congestion due to a rebound effect, so short-term use is recommended.

Smoking irritates the airways, leading to inflammation and mucus buildup that narrows air passages. Quitting smoking reduces this irritation and inflammation, thereby improving airflow and decreasing snoring.

Alcohol and sedatives relax throat muscles, increasing the likelihood of airway collapse. Avoiding these substances, especially four to five hours before bedtime, keeps throat muscles toned, maintains an open airway, and reduces snoring.

Excess weight, particularly around the neck, adds fatty tissue that narrows the airway. Weight loss reduces neck and throat fat, opening the airway and decreasing snoring. Weight loss also reduces OSA severity.

Oral appliances, like mandibular advancement devices (MADs), are custom-fitted mouthpieces worn during sleep, prescribed by a dentist or sleep specialist. These devices reposition the lower jaw and tongue forward, preventing them from collapsing into the throat and obstructing the airway. They are effective for snoring and mild to moderate OSA, improving sleep quality and reducing health risks.