Sleep aids

The best choice usually depends on what's keeping you awake. Bothered by light? A sleep mask. Difficulty with nasal breathing? Nasal strips mechanically widen the nasal passage. Dry mouth or mouth breathing? Mouth tape encourages nasal breathing. Snoring? Start with breathing (nasal strips + mouth tape) and only then consider a snoring mouthpiece if it persists.

Read our guide on the five types of sleep aids.

Yes, that can actually be very effective, as long as it remains comfortable. Many people find that one aid already helps, but combining them provides even more peace of mind when you are bothered by multiple triggers simultaneously. For example, a sleep mask and nasal strips are a logical combination if you are sensitive to light and also notice that your nasal breathing is not optimal at night. Mouth tape and nasal strips are also often used together when someone finds that nasal breathing is possible, but extra support feels pleasant. If noise keeps you from sleeping, you often see people combining earplugs with a sleep mask to make the environment as "stimulus-free" as possible. Check out our complete guide to sleep aids.

No, nasal strips do not work with medication or active substances, but provide mechanical support to the nostrils. They primarily ensure that you can breathe more easily through your nose when that is a bit more difficult at night. As a result, many people simply use them when they benefit from them, without there being any habituation as can happen with some nasal sprays.

Mouth tape is intended for situations where your nasal breathing is already sufficiently clear. If your nose is really blocked, for example by a severe cold, mouth tape is usually not a good idea, as you won't be able to breathe comfortably enough through your nose (possibly combine with nasal strips). Also, if you feel unsafe or breathless with it, it's better to take another step first. In many cases, nasal support (such as nasal strips) is a good first test. If you find that your nasal breathing feels pleasant and clear with that, mouth tape is often the next logical step.

Nasal strips measurably widen the nasal passage. Sleep masks completely block light, which stimulates melatonin production. Mouth tape prevents mouth breathing. These are
physiological effects with measurable results, not a placebo. Read more about the impact of nasal strips and mouth tape on health.

Physical sleep aids address the root cause: light, sound, mouth breathing. They have no side effects and do not cause dependency. Sleep medication chemically affects your brain, effective in the short term but with a risk of habituation. Read more about 5 aids to sleep better.