Nasal strips vs chin straps vs mouth tape — three different devices, three different approaches, and none of them work for everyone. The reason they don't is that snoring has different causes in different people, and each device targets a specific cause. Our best anti-snoring devices UK guide covers every device type, but this article focuses on the three you're most likely comparing right now. Picking the wrong one is like putting a plaster on a bruise. It's not doing anything harmful, but it's not doing anything useful either.
I've tried all three. Here's how they compare, which type of snoring each one actually addresses, and a straightforward way to figure out which one to try first.
How nasal strips, chin straps, and mouth tape work
Before getting into comparisons, a quick look at what each device does mechanically. This matters because if you understand the mechanism, you can match it to your type of snoring without guessing.
Nasal strips stick to the outside of your nose and use flexible bands to pull your nostrils wider. Some people use internal nasal dilators instead, which push the nostrils open from the inside. Both increase the cross-sectional area of your nasal passages, reducing resistance to airflow. They're targeting nasal obstruction — narrow nostrils, congestion, deviated septum.
Mouth tape holds your lips closed during sleep, forcing you to breathe through your nose instead of your mouth. When your mouth falls open at night, the airflow dynamics in your throat change — more turbulence, more vibration, more snoring. Closing the mouth redirects airflow through the nose, which is a smoother, quieter pathway.
Chin straps wrap under your chin and over the top of your head, keeping the jaw from dropping open. Same goal as mouth tape — preventing mouth breathing — but achieved with a fabric strap rather than adhesive on your lips.
The comparison: nasal strips vs chin straps vs mouth tape
| Nasal strips | Mouth tape | Chin strap | |
|---|---|---|---|
| Targets | Nasal obstruction | Mouth breathing | Mouth breathing / jaw dropping |
| How it works | Pulls nostrils open | Holds lips closed | Holds jaw closed |
| Invasiveness | Low (stick-on, external) | Medium (adhesive on lips) | Medium (strap around head) |
| Comfort | Most people forget they're wearing it | Feels strange for first 3-4 nights | Can feel tight or shift during sleep |
| Evidence quality | Modest — helps for nasal snoring, mixed results otherwise | Limited but promising — one study showed ~50% snoring reduction in mouth breathers | Thin — few clinical studies, inconsistent results |
| Reusable? | No (single use) | No (single use, except DIY tape) | Yes |
| Cost per night | ~30-40p | ~30-50p (purpose-built), pennies (surgical tape) | Pennies (reusable strap) |
| Safety concerns | Skin irritation from adhesive | Do not use with sleep apnoea, nasal congestion, or GERD | Can restrict jaw movement; uncomfortable for some |
Nasal strips: best for nasal snoring
Nasal strips are the obvious starting point because they're the cheapest, least intrusive, and have the most clinical data behind them. A study in Rhinology (Ulfberg & Fenton, 1997) found measurable snoring reduction in habitual snorers without sleep apnoea, though the improvement was moderate rather than dramatic.
They're the right choice if you notice any of these: you struggle to breathe through your nose during the day, your snoring gets worse during hayfever season, you have a deviated septum, or your nostrils feel narrow when you breathe in deeply.
They're the wrong choice if your nose is fine and your snoring comes from your throat or from sleeping with your mouth open. A strip on your nose won't change what happens in your throat.
Our best nasal strips for snoring UK article compares specific products, including internal nasal dilators which work on the same principle but from inside the nose.
Mouth tape: best for mouth breathers
If you wake up with a dry mouth and sore throat most mornings, you're probably a mouth breather. A 2022 study in Healthcare found that mouth taping roughly halved the apnoea-hypopnoea index and snoring intensity in 20 mouth-breathers with mild obstructive sleep apnoea. That's the strongest result of any device on this list, though the study was small.
Mouth tape addresses something nasal strips can't: the tendency for your mouth to fall open during sleep, which changes how air moves through your throat. Even if your nose is clear, an open mouth creates turbulence that leads to snoring.
The main barrier is psychological. Having tape over your mouth at night feels unnatural. Purpose-built mouth tape (like SomniFix) includes a breathing vent that allows limited mouth breathing if your nose gets blocked, which helps with the initial anxiety. Most people adjust within 3-4 nights.
The serious caveat: mouth tape is not safe for everyone. If you have sleep apnoea, nasal congestion, GERD, or asthma, don't use it. A 2025 systematic review in PLOS ONE flagged asphyxiation risk in people with nasal obstruction. Check with your GP first if there's any doubt.
Chin straps for snoring: the third option
Chin straps solve the same problem as mouth tape — keeping the mouth closed — but without anything stuck to your face. A fabric strap wraps under your jaw and over the top of your head, holding the jaw in position.
The evidence is thinner than for nasal strips or mouth tape. There are fewer clinical studies, and the ones that exist show mixed results. The main practical problem is fit. Too loose and the jaw still drops open during the night. Too tight and the pressure on the chin and temples becomes uncomfortable enough to disrupt sleep. Getting the tension right takes trial and error.
Where chin straps work well: for people who find mouth tape claustrophobic and can't get past the sensation of adhesive on their lips. The strap achieves a similar result with a different mechanism. It's not as precise — the jaw can still open slightly even with the strap — but for mild to moderate mouth-based snoring, that partial closure can be enough.
Where chin straps fall short: they tend to shift during the night, especially for side sleepers. If the strap moves, the jaw drops, and you're back to mouth breathing. Mouth tape stays put regardless of sleeping position, which makes it more reliable if you move around a lot.
Which anti-snoring device should you try first?
Rather than guessing, try this sequence:
Step 1: Try nasal strips for two weeks. They're cheap and low-risk. If your snoring improves, it's nasal in origin. Stick with strips or upgrade to nasal dilators for a stronger effect.
Step 2: If nasal strips didn't help, try mouth tape. Use purpose-built tape with a breathing vent for the first week. If your snoring improves, you're a mouth breather. Continue with mouth tape or switch to a chin strap if you prefer.
Step 3: If neither helped, your snoring likely comes from your throat. See your GP. Over-the-counter devices are unlikely to help, and you should be assessed for sleep apnoea. An anti-snore pillow might give some positional benefit while you wait for an appointment.
Combining devices is fine. Some people use nasal strips and mouth tape together — improving nasal airflow while also keeping the mouth closed. This covers both pathways simultaneously and can be more effective than either alone.
For a full overview of every device type including anti-snore pillows and wedge pillows, see our best anti-snoring devices UK roundup.
And if you're the partner of a snorer reading this with fading patience, our article on how to sleep with a snoring partner covers what actually helps from your side of the bed.
Nasal strips vs chin straps vs mouth tape: frequently asked questions
Which anti-snoring device should I try first?
Nasal strips. They're the cheapest (about 30-40p per night), the least intrusive, and the easiest to use. If they help, your snoring is nasal. If they don't, try mouth tape next. Chin straps are worth considering if you can't tolerate tape on your lips. This step-by-step approach is cheaper and faster than buying everything at once.
Can I use nasal strips and mouth tape together?
Yes, and it's a reasonable combination. Nasal strips improve airflow through your nose while mouth tape prevents mouth breathing. Together they address both potential causes. This is worth trying if nasal strips helped a bit but not enough on their own.
Do chin straps actually stop snoring?
Sometimes. They can reduce snoring caused by mouth breathing by keeping the jaw closed. But clinical evidence is limited and results are inconsistent. The main problem is that straps shift during the night, especially for side sleepers. Mouth tape is generally more reliable for the same purpose because it stays in place regardless of sleeping position.
What is the best anti-snoring device for most people?
For most people, mouth tape is the most effective single device. A 2022 study found it roughly halved snoring intensity in mouth breathers. But the best device depends on the cause of your snoring. Nasal strips work better for nasal obstruction, while mouth tape and chin straps target mouth breathing. Starting with nasal strips and working through the options is the most reliable approach.
What if none of these devices work?
If nasal strips, mouth tape, and chin straps all fail, your snoring almost certainly originates from your throat — the soft palate, uvula, or base of the tongue. See your GP for assessment. You may need a sleep study, especially if your partner reports that you stop breathing during the night, which could indicate obstructive sleep apnoea.
