Mouth Tape vs Nasal Strips: What's the Best Option?

Key Takeaways

• Dream Mouth Tape: Best for mouth breathers, snorers, and CPAP users who wake up with a dry mouth. It’s ideal for those looking to train themselves out of the unhealthy habit of mouth breathing during sleep or exercise.

• Second Wind Nasal Strips: Best for those with a nasal blockage or mild congestion who need easier nose breathing without sealing their lips. 

• Try mouth taping first if your mouth opens while sleeping, or you're prone to mouth breathing during exercise, and try nasal strips first if your nose feels congested or you have a deviated septum.

• Both options can be used together and complement each other to prevent snoring, ease sleep apnea symptoms, and boost exercise performance.

If you’re tired of waking up with a dry mouth, restless sleep, or chronic snoring, you’ve likely asked: Mouth tape vs nasal strips? Which one works best?

They’re both awesome solutions, but they work in different ways. Mouth tape helps people who breathe through their mouth switch over to healthier nasal breathing, while nasal strips help those whose noses are blocked or congested.

This guide compares both options for effectiveness, comfort, safety, cost, and ease of use, so you’ll know exactly which to try first for your unique situation.

Who Is Mouth Tape Useful For?

• Chronic mouth breathers who wake with a dry mouth or sore throat.

• Anyone trying to improve nasal airflow and reduce snoring through natural breathing habits.

• CPAP users who need a better mask seal.

• Those who want to eliminate mouth breathing during exercise for better stamina and athletic performance.

• Learn more about the benefits of mouth taping for sleep and how long mouth taping takes to work.

Stop unhealthy mouth breathing in its tracks with Dream Mouth Tape.

Who Are Nasal Strips Useful For?

• People with mild congestion or blocked nasal passages.

• Athletes or snorers needing easier airflow during sleep.

• Those with a deviated septum or seasonal allergies.

• Learn more here about how nasal strips work.

Price

Pricing is important when choosing a breathing aid, especially if you plan on using it daily or nightly. Here’s a quick breakdown on how Dream Mouth Tape and Second Wind Nasal Strips compare in cost and long-term savings.

Mouth Tape

Nasal Strips

Verdict

When buying a single pack, both Dream Mouth Tape and Second Wind Nasal Strips start at around $1 per piece. 

Dream Mouth Tape (full or strips) provides steady savings as you buy larger quantities, while Second Wind Nasal Strips offers even more significant savings ($0.66/per strip) when you purchase the largest tier (12-pack).

Ease of Use

Whether you’re using mouth tape or nasal strips for sleep or exercise performance, ease and comfort are key when adding something new to your routine.

Mouth Tape

• Simple application: Peel off the backing and place it over your lips.

• Gentle adhesive: Secure hold that stays on through the night without pulling on your skin or beard. You can find the best mouth tape for beard here.

• Comfortable fit: Breathable design helps prevent a “sealed in” feeling.

• Easy removal: Comes off smoothly in the morning without irritation.

• Low maintenance: No residue or cleaning after removal required, like some other tapes, just apply and sleep. 

Nasal Strips

• Skin requirements for best results: The nose tends to be an oily spot, so to ensure your strip adheres properly, it’s best to clean the area first with the pre-application swabs provided or with soap and water.

• Positioning: Apply just above the area where your nostrils flare out for the best results.

• Beginner-friendly: No risk of claustrophobia or anxiety like mouth tape, so it’s easy for first-time users.

• Quick removal: Peels off easily without leaving sticky residue.

Verdict

Both products are easy to use, but mouth tape is sometimes a little simpler to apply. Applying nasal strips requires cleaner skin due to the oily nature of the nose and more thought around proper positioning.

However, nasal strips may be easier to use in other regards, since they don’t lead to the feelings of claustrophobia that some people experience at the beginning of their mouth taping journey.

Real User Reviews

Mouth Tape

Positive

Negative

Nasal Strips

Positive

Negative

Verdict

Both mouth tape and nasal strips come with their own pros and cons. Many users experience life-changing benefits as early as day one, whereas a few users might have issues with the adhesive not adhering correctly or leaving discomfort and residue after removal. 

That’s why it’s essential to choose high-quality, premium products that use skin-safe, hypoallergenic adhesives like Dream Mouth Tape and Second Wind Nasal Strips, while also following the correct guidelines for application and removal.

Learn more about this in our guides on how to mouth tape for sleep and how to apply nasal strips.

Safety

There have been no reports of significant injury or harm from those using mouth tape or nasal strips, however, there are a few things to take into account to ensure safety before using them.

Mouth Tape

• Nasal breathing problems: Since mouth tape ensures that you’re 100% relying on nasal breathing, it should only be used during times when you can comfortably breathe out of your nose. 

• Age limit: Mouth tape should never be used by children under the age of 5, and should always be discussed with a healthcare provider first. 

Nasal Strips

• Age limit: Nasal strips should only be used by children who are over 5 years old, since the strip may be a choking hazard if removed.

• Limited effect if the root cause is deeper: While nasal strips can provide instant relief from a blocked nose, they don’t heal deeper issues like nasal polyps. Therefore, it’s essential to see a healthcare provider for chronic nasal concerns.

Verdict

While nasal strips and mouth tape are generally considered very safe, mouth taping requires somewhat clear nasal breathing in order to use it safely, whereas nasal strips can be used at any time.

Both nasal strips and mouth tape should only be used by children over the age of 5 (alongside adult supervision and the input from a healthcare provider).

Still concerned? Take a look at our breakdown of potential nasal strips side effects.

How to Choose a Breathing Support Product

#1: Oral Health Concerns

If your mouth opens while you sleep and you struggle with a dry mouth at night or in the morning, choose Dream Mouth Tape. 

By eliminating mouth breathing it helps to support a healthy flow of saliva over your mucosal membranes, which boosts oral health and reduces the risk of dental issues stemming from dry mouth. (1) (2)

Get Dream Mouth Tape now.

#2: Nasal Obstruction

If your nose feels blocked due to a cold, allergies, or other nasal obstruction, opt for Second Wind Nasal Strips for instant airflow and better sleep. (3)

Second Wind Nasal Strips have been proven to improve nasal breathing by up to 33%, enhancing your quality of life and reducing your reliance on mouth breathing. 

Get Second Wind Nasal Strips now.

#3: Long-Term Goals

For improving your overall breathing habits and well-being long term, mouth tape may be a better solution to prevent mouth breathing, support nasal breathing (if you are able to breathe through your nose), and reduce some of the symptoms of sleep apnea. (4)

#4: Comfort Level

Some users are uncomfortable with the practice of mouth taping since it involves sealing the lips closed. Often, this claustrophobic feeling fades over time, but if you just can’t shake the discomfort and anxiety, nasal strips may be a better option at this time to help support healthier breathing habits. 

Dream Mouth Tape vs Second Wind Nasal Strips

Dream Recovery’s two flagship products solve breathing issues in two different ways: Dream Mouth Tape encourages nasal breathing by sealing the mouth, while Second Wind Nasal Strips open nasal passages externally.

Dream Mouth Tape

Dream Recovery Mouth Tape comes out on top as the best mouth tape for sleeping and the best mouth tape for sleep apnea. This incredibly innovative tape is crafted from organic bamboo silk and a hypoallergenic adhesive that’s guaranteed to stay on all night to promote restorative sleep.

Key Features

#1: Eco-friendly materials

There’s no getting around the fact that mouth tape is a single-use product, but you can decide to choose the most eco-friendly option. Made from sustainably grown organic bamboo silk, Dream Mouth Tape gives environmentally conscious customers peace of mind. 

#2: Luxuriously soft and hypoallergenic 

Thanks to the use of organic bamboo silk and hypoallergenic adhesive, it’s designed to stay on all night for maximum efficacy, all while being gentle to the most sensitive skin. Unlike some other brands, it’s incredibly soft, breathable, and lightweight, and doesn’t come with the risk of skin irritation.

#3: Different design options

One type of mouth tape doesn’t work for everyone, which is why Dream Mouth Tape comes in 3 different designs. A full-size option that covers the whole mouth, a strip option that is only applied to a small section of the lips, and Dream Mouth Tape Plus - a more premium option that’s infused with vitamins and collagen for elevated skin health.

Learn more about what kind of tape to use for mouth taping and the benefits of infused mouth tape here. 

Pricing

• 1-month supply: $29.00

• 3-month supply: $82.00

• 1 year supply: $299.00

Where It Shines

• Better sleep quality: By reducing snoring and promoting nasal breathing, it helps you sleep more deeply and wake up more rested.

• Gentle on skin: Unlike other mouth tapes, it can be used on sensitive skin without irritation and redness.

• Stays on all night: Thanks to a specialized adhesive, it stays on throughout the night to ensure uninterrupted benefits.

• CPAP-friendly: Considered one of the best CPAP accessories by helping to prevent mask leaks. 

Where It Falls Short

• Adjustment period: Mouth taping can feel a little anxiety-provoking or claustrophobic at first, since many of us aren’t accustomed to sealing our lips closed. This feeling usually fades after a few nights.

Customer Reviews

Users of Dream Mouth Tape often report improved sleep quality that leaves them feeling more alert and refreshed upon waking, and that it stays on throughout the night without peeling off (a common issue with other lower-quality brands). They also see great results when using it alongside CPAP therapy for sleep apnea.

(Source: Dream Recovery)

(Source: Reddit)

Best For

• Chronic mouth breathers

• Those who snore, especially while sleeping on their back

• Anyone wanting to optimize their sleep and performance

• Those using a CPAP machine for sleep apnea

• Athletes who tend to breathe through their mouths while they exercise

Second Wind Nasal Strips

Dream Recovery Second Wind Nasal Strips provide maximum external lift for those with blocked or congested nasal breathing. They are built with a stronger adhesive and more powerful spring action than most strips, helping to instantly improve nasal airflow night or day. You can check out our guide to learn more about how nasal strips work.

Key Features

Patented Design for Maximum Airflow

Dream Recovery Second Wind Nasal Strips use a patented structure that expands your nasal passages more effectively than other products. This design increases airflow instantly, helping you breathe deeper and making them the best nasal strips for snoring.

Hypoallergenic and Sweat-Proof Adhesive

Each strip uses a medical-grade, PFAS-free adhesive that's gentle on your skin, even during overnight wear or high-intensity workouts. It won’t peel off with sweat, making it the best nasal strips for running and other exercise.

Universal Fit 

These strips contour to various nose shapes and stay firmly in place through up to 12 hours of wear, especially when you clean your nose with the supplied preparation swabs before applying.

Pricing

• 1-month supply: starts at $25

• 3-month pack: starts at $79

• 12-month pack: $199

Where Dream Recovery Shines

• Up to 33% more airflow: Proven to significantly increase nasal breathing for better sleep and stamina.

• Secure during intense activity: Designed for high-performance use, which means they won’t budge during marathons, HIIT, or sweaty workouts.

• Gentle on skin: Hypoallergenic and medical-grade adhesive ensures no skin irritation.

• Wear up to 12 hours: These strips are made to stay put and even come with alcohol swabs to prep your nose before application for longer wear.

Where Dream Recovery Falls Short

Premium price: Compared to some cheaper, less effective nasal strips, Dream Recovery Second Wind costs more, but delivers the best results in return.

Customer Reviews

Users of Second Wind Nasal Strips experience instantly better airflow, improved exercise performance, deeper sleep, and reduced snoring. They also often note that they are better than other nasal strip brands they have tried in the past.

(Source: Amazon)

Who Dream Recovery Is Best For

• Anyone with congestion from allergies, colds, or the flu

• Athletes who want to improve their performance

• Those with a deviated septum wanting to breathe more easily

• Those with severe snoring

• Those with sensitive skin needing a hypoallergenic adhesive

Transform your performance with Dream Recovery Second Wind Nasal Strips.

Can You Use Mouth Tape and Nasal Strips Together?

Yes, you can use mouth tape and nasal strips together. Many people combine them for the best of both worlds. 

Mouth tape prevents unhealthy mouth breathing, while nasal strips improve airflow through the nose. 
This combo is one of the best ways to biohack your sleep and eliminate snoring.

Mouth Tape or Nasal Strips: What Will You Choose?

If you wake with a dry mouth, start with Dream Mouth Tape. It’s safe, gentle on sensitive skin, and builds healthier long-term breathing habits for sleep and overall well-being.

If you struggle with blocked nasal passages from congestion or a deviated septum, go for Second Wind Nasal Strips for quick relief.
 

Or combine both at once to take your breathing to the next level!

Shop the Dream Recovery Collection now.