If you’ve been on the quest to find respite from snoring, sleep apnea, or dry mouth while trying to catch some zzz’s, then you’ve probably come across two popular solutions: mouth tape and chin straps.
While both methods can be effective at keeping your mouth closed to encourage nasal breathing and a deeper slumber, they each have their pros and cons.
In this article, we’ll be exploring the practices of mouth taping and chin strapping from all angles so you can feel super confident in making the best choice.
What is Mouth Tape?
Mouth tape is designed to keep your mouth sealed while sleeping, promoting nasal breathing and, in turn, healthier sleep, better oxygenation, reduced snoring, improved cardiovascular health, and oral health. (1) (2) (3) (4)
Mouth tape is usually made from a breathable fabric with a skin-friendly adhesive that is safe to use around the mouth. It often comes in different shapes, colors, and sizes to meet unique preferences.
It’s always recommended to use mouth tape specifically designed for this purpose since other types of medical tape (e.g., surgical or athletic tape) might not be as safe or comfortable, causing skin irritation or falling off during the night.
The breathability of mouth tape also allows some airflow through the mouth if necessary.
Types of Mouth Tape on the Market:
Several different types of mouth tape are available to cater to your unique preferences and needs. Here are some examples:
- Single-Strip Mouth Tape: This simple, straightforward type does the job well. It’s super easy to remove and apply and consists of a single strip of tape that fully covers the lips.
- Shaped Mouth Tape: This type of tape comes in various shapes, often looking like an “X” or “H” shape to fit comfortably over the lips. They can also sometimes have a central hole or vented mesh area, allowing airflow through the mouth if needed.
- Hypoallergenic Mouth Tape: Made for people with sensitive skin, this type of tape uses hypoallergenic adhesives and fabric to reduce the risk of any irritation or reactions.
Pros and Cons of Mouth Tape
Mouth taping is an effective and convenient practice that can provide transformative benefits for sleep and overall health, with very few drawbacks.
It’s also important to remember that some of the potential drawbacks of mouth taping may be alleviated by switching to a different brand. That’s not to say it’s the perfect solution for everyone, though.
Let’s dive into the benefits and potential negatives of mouth tape below:
Benefits
- Promotes nasal breathing for better health
- Prevents unhealthy mouth breathing
- Helps reduce snoring
- High-quality tape stays on throughout the night
- Very comfortable (after a short adjustment period)
- Cost-effective (usually less than $1 per day)
- Easy to apply and remove
Negatives
- May cause skin irritation if the brand doesn’t use hypoallergenic adhesive
- Some individuals experience anxiety around taping their mouths shut
- Poor quality tapes may loosen during the night, resulting in mouth breathing
- Inability to talk or drink water while mouth taping
What is a Chin Strap?
A chin strap is a fabric strap that wraps around the head and chin, helping to secure the jaw in place to prevent the mouth from opening during sleep.
Similarly to mouth tape, this helps prevent mouth breathing and encourages nasal breathing instead.
Chin straps are typically made from an elasticated, comfortable material that can adjust to fit tightly around the head and chin.
They are more commonly used by individuals with sleep apnea who use CPAP machines to help keep their airway open.
Types of Chin Straps on the Market
- Single-Band Chin Straps: These types have a single strap that goes around the back of the head and then under the chin. They are simple in design and easy to use, but they might not fit everybody.
- Adjustable Chin Straps: These are designed with adjustable closures like velcro that allow you to customize the fit according to your head size and shape.
- Double-Band Chin Straps: These are similar to single-band chin straps but also have an additional strap that goes over the top of the head to help ensure it doesn’t move throughout the night.
- Different Material Options: Elasticated materials, neoprene, or breathable fabrics are all available and can be chosen based on your personal preference. Some find elasticated material and neoprene stay on best, while others might find them too warm and opt for a more breathable, natural fabric.
Pros and Cons of Chin Straps
Like mouth taping, chin straps also encourage nasal breathing but also come with their own ups and downs.
Chin straps can seem more appealing for those who feel anxious using mouth tape, but they may weigh a little heavier on the negative side in other ways.
To help you better understand if chin strapping is best for you, let’s take a look at the benefits and potential negatives below:
Benefits
- Encourages nasal breathing for better health
- May reduce snoring
- Can be a useful alternative for those who find mouth taping too anxiety-provoking
- The mouth can still be opened in an emergency or to talk and drink water
- Cheaper in the long run since it’s reusable
Negatives
- Doesn’t prevent mouth breathing as effectively as mouth tape
- May cause jaw pain and tension on waking up and worsen TMJ symptoms
- Can fall off during the night when moving, resulting in mouth breathing
- Finding the right fit can be difficult and may require a lot of readjustments
- Can be uncomfortable around the face, chin, and head
- May cause skin irritation if worn tightly
- Could promote facial lines and wrinkles if worn long-term
Mouth Tapes vs Chin Straps: Which is Better?
When it comes to enhancing sleep quality and oral health, reducing snoring, and acquiring all the other awesome health benefits of nasal breathing, both mouth tape and chin straps offer practical solutions.
However, after carefully evaluating all the pros and cons, mouth taping seems to triumph over chin strapping as the superior option. This is due to several reasons…
Firstly, a high-quality mouth tape is simply better at what it promises to do - it stops mouth breathing in its tracks while still allowing for some airflow in an emergency.
Mouth taping is also less invasive, offering a greater sense of freedom without the bulkiness or discomfort that can come with using a chin strap, like jaw pain and tension.
After a short adjustment period, many regular mouth tape users actually report that they barely notice its presence at all anymore once it’s applied.
Chin Straps vs Mouth Tape: FAQs
Why is nasal breathing and sleeping with your mouth closed important?
Nasal breathing and sleeping with your mouth closed offers a variety of benefits for sleep quality and overall health, such as increased oxygenation, reduced snoring and sleep interruptions, improved oral health, and better cardiovascular well-being.
We have a comprehensive guide where we discuss some possible reasons you can't breathe through your nose.
Can I use mouth tape or a chin strap with a CPAP machine?
Yes, you can use mouth tape or a chin strap with a CPAP machine, and for some individuals, it can even enhance the effectiveness of the therapy.
Who shouldn’t use mouth tape or a chin strap?
Mouth tape and chin straps should not be used by individuals with nasal blockages, severe respiratory difficulties, or those who are unable to breathe through their nose due to structural conditions like nasal polyps or a deviated septum.
What if taping my mouth closed at night makes me feel anxious?
If taping your mouth closed at night makes you feel anxious, you can practice using mouth tape during the day at home or opt for a mouth tape that features a vent opening that allows your lips to open if needed.
If these solutions don’t help, you can try using a chin strap to promote nasal breathing instead.
Conclusion
Both mouth taping and chin straps offer a viable solution to promote nasal breathing and reduce mouth breathing, resulting in better sleep, reduced snoring, and enhanced overall well-being. While both practices have their merits, it appears that the scales tip in favor of mouth taping.
How come? Mouth tape is more effective at keeping the mouth closed and is less invasive, offering comfort and convenience without the bulkiness of chin straps.
While chin straps also do their job and could be a better option for those who feel anxious using mouth tape, the simplicity and effectiveness of mouth tape make it a standout choice for those searching for a soothing, silent sleep.
Try Dream Recovery Mouth Tape and transform your sleep today.
References
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Watso, Joseph C et al. (2023) Acute nasal breathing lowers diastolic blood pressure and increases parasympathetic contributions to heart rate variability in young adults. American journal of physiology. Regulatory, integrative and comparative physiology.
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Allen, Ruth. (2015) The health benefits of nose breathing. Nursing in general practice.
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Lee, Yi-Chieh et al. (2022) The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel, Switzerland)
- Tamkin J. (2020). Impact of airway dysfunction on dental health. Bioinformation.