Snoring sucks. Not just for anyone sleeping next to you, but for you, too! It wakes you up all throughout the night and leaves your mouth dry and your throat sore. There are two solutions you can try before looking at something like a CPAP machine: chin strap vs mouth tape.
Both of these have their place in helping you stop breathing through your mouth, which is the root cause of snoring if you don’t have obstructive sleep apnea.1 But the experience and actual results are totally different.
A strip of mouth tape encourages real nasal breathing by placing a lightweight seal over your lips. Meanwhile, a chin strap physically holds the lower jaw in a closed position.
We’ll take a closer look at the mouth tape vs chin strap debate below to help you figure out which better suits your needs. But the short answer is that mouth tape is supported by emerging clinical research showing it can actually reduce snoring.2 Chin straps have very limited clinical evidence showing they can be effective on their own.3
Queen Tape’s non-toxic mouth tape helps you avoid the #1 complaint about using mouth tape - it dries out the skin and lips. Ours contains collagen, hyaluronic acid, and Vitamin E to help you wake up refreshed with plump, healthy lips.
Chin Strap vs Mouth Tape (Quick Comparison)
|
Feature |
Mouth Tape |
Chin Strap |
|
How it works |
Adhesive seal over lips forces nasal breathing |
Fabric strap wraps around head to hold jaw closed |
|
Comfort |
Lightweight, minimal contact |
Bulky, can shift during sleep |
|
Snoring reduction |
Supported by emerging clinical research |
Limited clinical evidence for standalone use |
|
Skin impact |
Hydrating options available (like Queen Tape) |
Can cause friction, pressure marks |
|
CPAP compatible |
Yes, helps prevent air leak |
Yes, commonly paired with CPAP |
|
Average cost |
$15-$39/month |
$10-$30 (reusable) |
|
Single use vs reusable |
Single use (hygienic) |
Reusable (requires washing) |
|
Ease of use |
Peel, stick, sleep |
Adjust straps, fit around head |
How Mouth Tapes Work to Ease Snoring
You’ve probably seen ads for mouth tape online, or at least heard about someone who uses it. It’s not just another trend. They directly eliminate the root cause of snoring in many people who don’t have an actual medical condition: mouth breathing.
You snore when air can’t pass seamlessly through a partially obstructed airway. This vibrates the soft tissues within the throat. That airway is limited even further when you breathe through your mouth while asleep, as it relaxes the jaw and tongue.
In general, we as humans are meant to breathe through our noses. And this is the main reason mouth tape has become so popular. It’s a gentle adhesive strip that literally seals the lips shut, redirecting all breathing through the nose.
Air that goes through the nasal passages gets filtered, warmed, and humidified before it gets to the lungs.4 What’s more, the nasal passages make nitric oxide. This helps improve oxygen uptake and circulation.5
We have legit evidence showing that sleeping with mouth tape can be helpful. A 2022 study found that taping the mouth shut during sleep reduced snoring severity among those with obstructive sleep apnea. It also led to measurable decreases in the apnea-hypopnea index.2
We’ll admit the study is small, but the results back up what people like us have been arguing for years - keeping the mouth closed while you sleep can calm the “airway turbulence” that leads to snoring yourself awake all throughout the night!
Benefits
- Encourages consistent nasal breathing throughout the night
- Lightweight and barely noticeable, so it won’t get in the way of good sleep
- Stays put all through the evening - no shifting headgear or straps catching on your pillow
- Hydrating formulas like Queen Tape help nourish your lips while you sleep
- Disposable and hygienic since you use a fresh strip every night
- Works with CPAP machines for a two-pronged approach to better nighttime breathing
Considerations
The biggest obstacle standing between people and trying mouth tape is fear. It looks scary - will you suffocate in your sleep? Trust us, you’d wake yourself up before that happened. And any hesitation you have starts to fade away after a few nights of really good sleep.
Now, we’ll concede that taping the mouth shut may not be a good idea for anyone with chronic nasal congestion, a deviated septum, or severe obstructive sleep apnea.
Anyone with a beard or a mustache may still find that the tape doesn’t adhere well enough to stay put all throughout the night.
Some people are sensitive to the adhesive, too. This is less of a concern with something like Queen Tape that is hypoallergenic and hydrating. It’s why our collagen mouth tape is the #1 choice if you lean towards this side of the mouth tape vs chin strap debate.
Why Queen Tape?
Most mouth tapes on the market are literally tape. They’re not specifically designed for the mouth. But while they hold the mouth closed, that’s where the benefits end. We took a different approach and created something that nourishes your skin and lips while you sleep.
Our formula features collagen, hyaluronic acid, and Vitamin E to keep your lips supple and soft, instead of drying them out and leaving your lips cracked in the morning. The medical-grade cotton exterior and hypoallergenic adhesive are less likely to cause irritation than other styles, too. The straw-friendly design with a built-in breathing hole also makes it easy to take a sip of water if you wake up in the middle of the night, without having to remove the tape!
Nearly 100,000 customers and counting rely on Queen Tape to sleep soundly through the night. You can too. For now, though, let’s introduce the other half of our chin strap vs mouth tape comparison.
What Do Chin Straps Do For Snorers?
Chin straps are a harness-type device that wraps under the chin and then over the top of the head. Think of it like a muzzle that doesn’t actually cover your mouth. It just makes it so your lower jaw stays shut.
The idea itself makes sense. You breathe through your nose if the mouth stays shut, and the snoring stops. It’s why chin straps have been a staple in sleep medicine for decades. However, they’re more of an “accessory” to CPAP machines. Pressurized air can escape when you breathe through the mouth while using a CPAP machine - and a chin strap closes that leak.
We just don’t feel that the evidence for a chin strap as a standalone snoring cessation device is very convincing. A 2014 study in the Journal of Clinical Sleep Medicine didn’t see any significant improvement when testing an elastic chin strap in patients with obstructive sleep apnea.3
Types of Chin Straps
It’s worth noting that there are quite a few different forms on the market:
- Basic elastic chin straps: The simplest option you’ll find online, and often the cheapest. It’s just one strap from chin to crown. It slides really easily and doesn’t give the jaw very much support. Not recommended.
- Full-coverage chin straps: Wider straps for extra contact around the jaw and cheeks. That translates to better stability, but there’s more fabric touching the skin. Not exactly the most comfortable thing to sleep with.
- Chin strap with jaw advancement: These pull the lower jaw forward just slightly. Kind of like a mandibular advancement device. They’re a special case and typically more expensive.
Pros and Cons
|
Pros |
Cons |
|
Reusable (one strap lasts months) |
Bulky and uncomfortable for side sleepers |
|
No adhesive on the skin |
Strap can shift during the night and impact effectiveness |
|
Widely available at pharmacies |
You may wake up with red marks and indentations due to pressure against the jaw/face |
|
A good CPAP accessory for preventing mouth leak |
Fabric traps heat and sweat |
|
|
Limited evidence supporting as a standalone snoring solution3 |
Mouth Tape vs Chin Strap: Which is Right For You?
You can already see which is the more practical choice between a chin strap vs mouth tape. However, it’s not a one-size-fits-all type of thing. Your specific sleep situation, comfort preferences, and what else you want out of a product all shape the ideal choice.
Effectiveness
This is what matters most when comparing the chin strap vs mouth tape, right? Which is actually going to help you stop snoring? This is where we can objectively say that mouth tape is better than a chin strap.
There’s ample evidence showing taping the mouth can lead to measurable improvements in snoring severity.2 In contrast, the opposite was found for chin straps. They didn’t move the needle on their own according to the Bhat et al. trial.3
One caveat: chin straps can be very helpful if you’re using them in conjunction with a CPAP machine. But the same could be said for mouth tape, so it’s hard to argue this point on the chin strap front.
Comfort
We also think there’s a fairly definitive advantage for mouth tape over chin straps when it comes to comfort. After all, what’s the point of something that stops you from snoring if it’s too uncomfortable to fall asleep in?
Mouth tape is weightless. Press it on your lips, lie down, and you’ll forget it’s there as long as your nasal passages are unobstructed. The exception is if you’re congested. Obviously, it’ll be hard to breathe with mouth tape on. The same could be said for chin straps, though.
At any rate, we’ve found that chin straps are just a bit too obtrusive. You can literally feel the fabric all around your face and on the top of your head. The fabric can be itchy, and it can get a little warm. Hot sleepers will wake up with sweat pooling under the fabric.
That’s not to mention how much the fabric moves around while you sleep. You may wake up at 2 AM and have to turn the light on to completely reposition the device. It’s just a little less practical.
Cost
Credit where it’s due - chin straps are the more economical choice in the long run. You buy one and can use it for months, if not years, before needing to replace it. The other half of the chin strap vs mouth tape conversation is a one-time use. You place a new strip on each night.
However, we choose to look at this as paying for hygiene. The chin strap can harbor a lot of bacteria and oil, which you then place against your face every single night. You have to constantly wash it, so the hassle might offset the cost savings for some people.
For what it’s worth, you’re getting more than just mouth tape when you buy Queen Tape. It’s hydration for your lips, too! You can stock up on 3 packs for the best value, or set up a subscription to save even more money.
And at the end of the day, your sleep is one of the best things you can invest in. You can’t perform your best during the day if you’re under-recovered. It’s worth it!
So, Is Mouth Tape or Chin Strap Better?
Only you can decide which is better after reading through our chin strap vs mouth tape debate. But we think the answer is fairly obvious. Mouth tape makes more sense for anyone who snores because they breathe through their mouth at night. Not only is there more evidence for it, but it’s more comfortable to sleep with.
Now, there’s a little nuance involved here. Anyone who is currently using a CPAP machine may find that adding a chin strap is just what they need to stop leaking air through the mouthpiece.
Another important note: anyone with severe obstructive sleep apnea should not bother comparing a chin strap vs mouth tape. This calls for professional treatment from a sleep physician.
Tips on Using Mouth Tape or a Chin Strap While You Sleep
Whichever you decide to go with between mouth tape vs chin strap, actually knowing how to use the product properly can make or break your results. Here are some quick tips.
Using Mouth Tape
It’s so easy to incorporate mouth tape into your bedtime routine:
- Wash and dry your lips and the surrounding skin before applying the tape so oil, moisturizer, and sweat don’t compromise adhesion.
- Put the tape on while your mouth is relaxed and your lips are naturally closed - not tightly pressed together.
- Try wearing the tape for 15-20 minutes before bed if it’s your first time. This will get you accustomed to the feeling so falling asleep comes more easily.
- Gently remove the tape in the morning with warm water. Don’t rip it off dry.
It’s not normal to wake up with the tape partially peeled. It means you either applied the tape while the skin was still oily OR you’re a heavy mouth breather who needs to address nasal congestion before trying to use the tape again.
Using a Chin Strap
Getting the hang of a chin strap comes with a bit of a longer learning curve:
- Adjust strap tension before you lie down. You want it snug enough to hold the jaw closed but not so tight that you feel pressure.
- Position the strap such that it sits on the center of the chin. Not off to one side. This will keep the strap in place all throughout the night.
- You’ll want to test a few sleeping positions if you’re a side sleeper. The strap might dig into the jaw or cheek depending on pillow height/firmness.
- Wash the strap every few days with mild soap. Otherwise, you’re pressing sweat, oils, and bacteria build up against the face all night.
You’ll want to replace the strap every 3-6 months, depending on the brand you buy and how you use it. Just watch for the elasticity to start giving out. That’s when you know it’s time.
Alternatives to Mouth Tape and Chin Straps
We know you came here curious about whether you should go with a chin strap vs mouth tape, but there are actually a few other solutions that can help you stop snoring, too!
For example, nasal dilators physically open the nasal passages to improve airflow. We’ve actually found that these work wonders alongside mouth tape rather than instead of mouth tape. The pairing forces you to breathe out of your nose, while making it easier to breathe out of your nose.
Mandibular advancement devices push the lower jaw forward to widen the airway behind the tongue. You’ll typically be recommended one if a dental professional feels that you’d benefit from them. They’re very expensive (as much as $1,000 for a custom device).
You could even look into something simple like positional therapy. This involves training yourself to sleep on your side. It’s necessary for someone whose airway collapses worse in the supine position.
Eventually, though, there will come a time when you need to look into getting a sleep study. This can help you find out if your snoring is simple or a symptom of obstructive sleep apnea that calls for advanced medical treatment.
It’s not a bad idea to have a conversation with a sleep specialist right now, though. They can help you find out if it’s worth choosing between a chin strap vs mouth tape or if you should look into more advanced solutions right off the bat.
Wrapping Up Our Chin Strap vs Mouth Tape Comparison
We hope this mouth tape vs chin strap comparison has left you feeling clear about which makes the most sense for you! All that’s left to do now is try Queen Tape and see what keeps customers coming back for more. Sweet dreams!
Frequently asked questions
Will a chin strap keep my mouth closed at night?
It can, but a lot of people complain that it loosens and shifts throughout the night. Especially for side sleepers. The elastic can wear out over time as well.
Do experts recommend mouth taping?
Many do. Dr. Mark Burhenne is a sleep-focused dentist who advocates for mouth taping as a way to encourage nasal breathing and improve oral health during sleep.6 The studies we’ve referenced in our chin strap vs mouth tape comparison speak for themselves, too.
Are mouth tapes and chin straps safe?
Yes, both are generally regarded as safe for healthy adults. Don’t use either, though, if you have nasal obstruction, severe sleep apnea (without CPAP), or respiratory conditions.
Can kids use chin straps and mouth tape?
Not without strict medical guidance. Children who mouth breathe during sleep may have enlarged adenoids, tonsil issues, or other structural problems that need professional evaluation.
Won’t the mouth tape rip out my mustache/beard hair?
Standard mouth tapes can, but our hypoallergenic tapes have gentler adhesives. Peel the tape off with warm water instead of ripping it off dry.
Which is better if I have sleep apnea, mouth tape or chin strap?
Neither is a legit medical treatment if you’ve been diagnosed with sleep apnea. But both can help prevent mouth leak while using your CPAP machine.
Is it worth using mouth tape alongside a CPAP machine?
Yes! Mouth tape in particular keeps the lips sealed all the way so the pressurized air goes where it is supposed to. A chin strap does the same thing, but it’s bigger and bulkier - so it’s not quite as comfortable.
References
- Fitzpatrick MF, McLean H, Urton AM, Tan A, O'Donnell D, Driver HS. "Effect of nasal or oral breathing route on upper airway resistance during sleep." European Respiratory Journal. 2003;22(5):827-832. PubMed
- Lee Y-C, Lu C-T, Cheng W-N, Li H-Y. "The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study." Healthcare. 2022;10(9):1755. PubMed
- Bhat S, Gushway-Henry N, Polos PG, DeBari VA, Riar S, Gupta D, Lysenko L, Patel D, Pi J, Chokroverty S. "The Efficacy of a Chinstrap in Treating Sleep Disordered Breathing and Snoring." Journal of Clinical Sleep Medicine. 2014;10(8):887-892. JCSM
- Elad D, Wolf M, Keck T. "Air-conditioning in the human nasal cavity." Respiratory Physiology & Neurobiology. 2008;163(1-3):121-127. PubMed
- Lundberg JON, Settergren G, Gelinder S, Lundberg JM, Alving K, Weitzberg E. "Inhalation of nasally derived nitric oxide modulates pulmonary function in humans." Acta Physiologica Scandinavica. 1996;158(4):343-347. PubMed
- Dr. Mark Burhenne, DDS. "Mouth Tape: End Mouth Breathing for Better Sleep and a Healthier Mouth." Ask the Dentist. Source