Forget mouth taping — these 3 things will actually help you stop snoring in 2026

Various sleep trends have been and gone in 2025, and I’m excited to see what will be helping us snooze in 2026. But one trend that I’m happy to see the back of is mouth taping — a hack that supposedly stops snoring.

Over 37 million American adults report snoring regularly. This can not only impact your health, but also your partner’s sleep quality if you’re sharing a bed.

So, if 2026 is the year to get on top of your snoring and prioritize getting better sleep, then ditch the mouth tape and try these three things that actually work.

Why I think mouth taping should be left in 2025

Mouth taping crazed the internet during 2025. From influencers boasting about their ‘morning shed’ (taking off seemingly countless products from their face and body that ‘help’ them sleep), to health gurus swearing it’s the key to better everything.

So, inevitably, I had to give it a try. And I wasn’t impressed.

Firstly (and arguably most importantly), you shouldn’t block a key airway at night. It’s incredibly dangerous. Imagine if your nose became blocked or you got sick?

Secondly, it’s less than relaxing. As soon as the tape went on I felt anxious and my heart rate rose — not exactly sleep-inducing.

And thirdly, I woke up in the night multiple times trying to rip the stuff off my face.

While nose breathing is preferable at night for better sleep quality and health, we shouldn’t force our bodies to do something. If you’re mouth breathing at night or snoring, then it’s best to address the reason why, rather than taping your mouth up.

Three things that will actually help you stop snoring

If you really want to stop snoring, bin the mouth tape and try the three following things.

1. The right pillow

Often the reason you snore is because your head is tilted at an angle that makes the soft tissue in the throat collapse. This tissue blocks the airway and vibrates as you breathe, causing the sound of snoring.

This is why investing in the best pillow is essential. Supporting your head and neck can keep you in a more upright position during the night, preventing the airways from getting blocked.

Generally, side sleepers will benefit from a higher loft pillow to bridge the gap between the head and the shoulders. Back and stomach sleepers usually find a lower loft pillow more comfortable.

However, if you’re a back sleeper, opting for a slightly larger, taller pillow that raises your head can help stop snoring — as long as it doesn’t strain your neck.

2. Nasal strips

Nasal strips are a far less invasive way to stop snoring than mouth tape. They work by gently pulling the nostrils open to improve airflow. This helps prevent a blocked nose from causing you to mouth breathe (and therefore snore).

I sleep next to a very loud snorer, and we’ve tried just about everything to make it better for both of us. One thing that worked a treat? Breathe Right Extra Strength Nasal Strips.

I didn’t have high hopes at first (how much could a piece of tape over your nose do?) but we were pleasantly surprised from the get-go. In fact, we both slept through the night.

3. The right mattress for side sleeping

While changing your sleep position can feel impossible, it’s well worth trying it if you think back sleeping is behind your nocturnal noises.

This sleeping position is the worst for snoring because it allows your mouth to fall open (making mouth breathing more likely) and can lead to the soft tissue in the throat blocking the airways.

But if you’re sleeping on a firm mattress meant for back support, it’s unlikely side sleeping will feel comfortable. Try a medium-firm to medium mattress that will relieve pressure build up in the shoulders, hips and knees. Check out our guide to the best mattresses for side sleepers for our top-tested options.

What causes snoring?

As well as these tips to prevent snoring, it’s important to address the root of the problem. What causes your snoring? These are some of the most common reasons why people snore:

Lifestyle factors: Being overweight can worsen snoring because fat around the neck can cause the soft tissues to collapse inside the throat and block the airways. Other lifestyle factors like smoking can also cause snoring.

Diet: Drinking alcohol in the evenings can relax the muscles in your throat, leading to snoring.

Congested sinuses: Winter colds, flu and summer allergies can all cause the nose to become blocked, leading to snoring.

Sleep apnea: Sleep apnea is when you momentarily stop breathing during the night, leading to gasping and snoring. It’s a serious but manageable condition, so if you think you might have it, speak to a professional as soon as possible to get a sleep assessment.