Mouth Tape vs Mouth Guard: Stop Snoring Effectively

Key Takeaways

• Mouth tape keeps the lips closed from the outside to promote nasal breathing, whereas mouth guards reposition the jaw and tongue while protecting teeth from grinding.

• Mouth tape is usually better for snoring caused by mouth breathing, while mouth guards may help if your snoring comes from your jaw and tongue position.

• You can use a mouth guard and mouth tape together, but only if you breathe well through your nose and do not have untreated sleep apnea.


If you breathe through your mouth at night, you likely deal with snoring, dry mouth, and poor sleep quality. Many people want to compare mouth tape vs mouth guards to find the quickest way to reduce snoring. 

Mouth tape works best if your problem is mouth breathing, while a mouth guard may help if your airway is restricted by your jaw or tongue position.

This guide explains both options, which one is best for whom, their pros and cons, and how to decide the right tool for your sleep needs.


If mouth breathing is your issue, you can review how to train yourself to sleep with your mouth closed and learn more here about mouth breathing vs nose breathing.

What Is Mouth Taping and How Does It Work

Mouth taping involves placing a hypoallergenic, medical-grade tape over your lips to keep your mouth closed while sleeping. This encourages nasal breathing, which filters, warms, and humidifies air before it reaches the airway. 

Better nasal airflow can reduce snoring, dry mouth during sleep, and sleep disruptions. On the other hand, mouth breathing can cause the tissues in your throat to collapse inward while you sleep, worsening snoring.

Take a look at some more tips to stop mouth breathing and learn about mouth tape options in our guide on the best mouth tape for sleeping. 

Dream Recovery Mouth Tape uses luxuriously soft organic bamboo silk and a breathable adhesive designed for comfort and all-night hold.

Get Dream Mouth Tape now. 

What Are Mouth Guards and How Do They Work

A mouth guard is an oral appliance worn inside your mouth between your upper and lower teeth. It can help to shift your jaw slightly forward, support your tongue, or protect your teeth from grinding. These devices work by increasing space in the airway rather than sealing the lips. 

Mouth guards come in different types, including mandibular advancement devices (MADs), tongue retaining devices (TRDs), and hybrid oral appliances (a combination of both). The main aim of all these devices is to help keep the airway open while you sleep, which may improve snoring and sleep apnea symptoms. 

Dive deeper in our guide: Are mouth guards effective for treating sleep apnea?

Pros and Cons of Mouth Tape

Pros

• Encourages nasal breathing, which may improve sleep quality and reduce snoring caused by mouth breathing


• Lightweight and comfortable for most users


• Low cost and simple to use


• Can help reduce dry mouth, improve oral health, and eliminate chronic mouth breathing


• Helps train the body to breathe through the nose instead of the mouth

• Non-invasive (no items inserted into the mouth)

Explore more on the benefits of mouth taping for sleep and mouth taping for your jawline.

Cons

• People with a blocked nose from nasal congestion, a deviated septum, or allergies shouldn’t mouth tape unless they can comfortably breathe through their nose

• Some may experience irritation from the tape when using lower-quality brands

• Can feel uncomfortable or claustrophobic at first to have your lips sealed shut

Pros and Cons of Using Mouth Guards

Pros

• Helps to keep your airway open by repositioning your jaw or tongue


• Good option for teeth grinding and clenching


• Often used for mild obstructive sleep apnea
 

• May reduce snoring caused by jaw collapse when sleeping on your back


• Supports oral health by reducing wear on your teeth

Cons

• Can be bulky or uncomfortable for new users


• Higher cost than mouth tape


• Does not fix mouth breathing during sleep


• Some oral appliances may worsen dry mouth


• Requires regular cleaning and maintenance

• Can feel too invasive for some people

Read more here, if you’re still wondering: Do mouth guards help with snoring?

Elevate Your Sleep Routine with Dream Recovery

If snoring, dry mouth, or mouth breathing disrupt your nights, start with the simplest solution that addresses the cause. Mouth tape works best for people who are chronic mouth breathers (i.e., you wake up with a dry mouth, sore throat, or with your mouth hanging open), while mouth guards help with teeth grinding and airway obstruction from poor jaw or tongue positioning.

Dream Recovery Mouth Tape is eco-friendly, luxuriously soft, comfortable, and designed to help keep your mouth closed and your airway supported through consistent nasal breathing.

Stop snoring naturally tonight with Dream Recovery Mouth Tape.