Sleep Aids and Breathing
Nasal strips, mouth tape, white noise and sleep masks — what the evidence says about the products people reach for to sleep and breathe better at night.
Do White Noise Machines Actually Help You Sleep?
The masking mechanism is real, but the largest review graded the evidence very low. What white noise does, who it fails, and the alarm problem nobody mentions.
Is Mouth Taping Safe? What the Evidence Says
Mouth taping is unsafe with untreated sleep apnoea or a blocked nose. What the 2025 PLOS ONE review found, and who should not try it.
Do Nasal Strips Work for Snoring? An Honest Answer
Nasal strips widen the nasal valve and can help nose-led snoring. They do not treat sleep apnoea: trials use them as the placebo arm against CPAP.
Do Sleep Masks Actually Work? Evidence, Fit and Leaks
A mask is a light fix, not a sleep fix. Where masks leak, why contoured beats flat, and what the evidence on light and sleep actually shows.
Nasal Strips vs Mouth Tape: Which Is Better?
A nasal strip opens the nose; mouth tape closes the mouth. Why the safety risks are not equal, and why for many people the answer is neither.
How to Stop Snoring Without a Machine
Snoring that is a symptom needs assessment, not a product. What the evidence says on side sleeping, alcohol, the nose, weight and dentist-fitted devices.
White Noise vs Pink Noise vs Brown Noise: The Evidence
White is flat across the spectrum, pink falls off, brown falls off faster. The definitions are precise. The sleep and ADHD claims are not.
Sleep Masks for Side Sleepers: Making One Stay Put
Why a pillow shifts a sleep mask, what strap position and cup depth actually do, and when to black out the window instead of buying another mask.