Do Chin Straps Work? Exploring the Well being Pattern

One of the latest to pop on the scene? Wearing a chin strap to bed in hopes to “snatch” your jawline, improve the appearance of sagging skin, and even relieve some sleep issues like snoring. TikTokers who swear by this final step to their nighttime skin-care routine claim it’s like getting a budget-friendly facelift in your sleep (pretty convenient, IMO). But do chin straps work for any of these intended reasons?

We tapped a sleep specialist to see if wearing a chin strap to bed is all that beneficial to your jaw and sleep health.

Do chin straps really work?

Many beauty lovers swear by chin straps for their appearance-enhancing abilities. There are even “face-slimming” strap products sold online that claim to “reduce your double chin, eliminate sagging, lift your jawline, or slim your face shape.” Unfortunately, these claims are too good to be true.

Most drastic physical changes to your face are only possible through plastic surgery or fillers. If you have opted to get surgery on your jawline (i.e., a chin lift), your doctor may suggest wearing a chin strap as part of your post-op care—to reduce swelling and support tissues while they heal. But that’s typically only for a few days. There’s not much benefit to sporting them in your sleep beyond that.

And in terms of sleep issues? Sorry to say, the news isn’t much better here, either.

Take sleep apnea, for example. The condition makes you repeatedly stop breathing in your sleep, causing you to wake up suddenly, breathe through your mouth, and/or snore. But chin straps will not help with these symptoms. “The available scientific evidence does not support the use of a chin strap as a stand-alone treatment for sleep apnea,” says Wendy Troxel, PhD, a senior behavioral and social scientist at the RAND Corporation and author of ‌Sharing the Covers: Every Couple’s Guide to Better Sleep.

The same goes for snoring, Dr. Troxel says. And there’s no solid data that chin straps can help with nighttime problems like teeth grinding, either.

For these kinds of health conditions, it’s best to stick to proven, science-based treatments, Dr. Troxel says. “Individuals who have sleep apnea or who snore regularly should seek medical treatment from a professional.” In the case of sleep apnea, “the front-line treatment is [continuous] positive airway pressure [CPAP],” she says.

Ultimately, the chin strap trend is mostly hype. If anything, Dr. Troxel warns that taking medical advice from TikTok is problematic. “TikTok trends that are not supported by scientific data nor recommended by medical professionals could cause real harm,” she says.

Take sleep apnea, for example. If you’re mouth breathing because you’re struggling to get air through your nose, keeping your mouth strapped closed isn’t safe. You may not be able to get the air (and oxygen) you need. Untreated sleep apnea can also have serious health consequences in the long run, including an increased risk of heart disease, stroke, and even car crashes (from drowsy driving), Dr. Troxel adds.

Moral of the story, talk to your doctor if you have any sleep problems like snoring, teeth grinding, or sleep apnea. If you’re unsure what you’re dealing with, watch out for symptoms like the following, per the Mayo Clinic:

• Loud snoring
• Episodes where you stop breathing during sleep—which would be reported by another person
• Gasping for air during sleep
• Waking up with a dry mouth
• Morning headache
• Difficulty staying asleep, known as insomnia
• Excessive daytime sleepiness, known as hypersomnia
• Difficulty paying attention while awake
• Irritability

What about chin straps for CPAP machines?

The only time a chin strap may be helpful is if they’re used as an accessory to a CPAP machine. These machines deliver pressurized air through a mask that either covers your nose, nostrils, or whole face. Most people find the nasal-style masks the comfiest and easiest to sleep with, but they can have drawbacks, like being less effective for nighttime mouth breathers, according to Sleepapnea.org.

But if you wear a chin strap with a nasal mask, your mouth is able to stay shut while you sleep. This limits air leakage, helps with dry mouth, and makes the CPAP more effective, per Sleepapnea.org.

Always check with your doctor before trying a chin strap with your CPAP machine. If they give the “okay,” give it a try. You’ll want to find a strap that fits comfortably around your jaw without restricting it (i.e., your mouth shouldn’t feel locked shut). It should have just enough tension to support your jaw, per GoCPAP.

Here are some other things to consider when purchasing, per Sleepapnea.org:

• Soft, breathable materials: Certain fabrics—like cotton—can improve comfort and minimize skin irritation. Polyester is another decent option because it’s lightweight and easy to clean. Avoid any rough stitching or other elements that might be scratchy on your skin.
• Proper sizing: Not only can a poorly fitted chin strap irritate your skin, but it may not prevent mouth breathing, snoring, or dry mouth, either. While some straps come in a one-size-fits-all variety, you might do better with ones based on your head and neck size.
• Ideal sleeping position: If you’re a side sleeper, you might have better luck with chin straps that connect at the top of your head (rather than ones with straps on the side of the head, which may move out of place when you’re sleeping).

Other ways to treat sleep apnea or jaw concerns while sleeping

New sleep apnea treatments are being advertised all the time, but sleep apnea is a serious health issue. It should be treated by your doctor with reliable methods, like a CPAP machine (the gold standard for moderate to severe sleep apnea).

Other treatment options may help depending on the sleep issue you have. This could include the following, per the Cleveland Clinic and Johns Hopkins Medicine:

• Changing your sleep position. Lying on your side or stomach is better than sleeping on your back, as it helps airways stay open and reduces snoring.
• Using support pillows. These can help keep you propped in an ideal sleeping position that doesn’t block breathing.
• Trying nasal sprays, adhesive strips, etc. Over-the-counter products (like Breathe Right strips) may make it easier for air to travel through your nose.
• Wearing an oral device. Special mouthpiece devices (like a mouthguard) can help hold your jaw and tongue in a position that keeps pressure off your windpipe.
• Treating the underlying condition. Treating conditions such as heart failure can often improve central sleep apnea.
• Adjusting your medication. Some medications can make apnea worse. Talk to your doctor about adjusting dosage or switching certain medications if you think they’re exacerbating your apnea.
• Using a nerve stimulator. Some doctors may recommend a nerve simulator. These devices stimulate the hypoglossal nerve (which controls your tongue’s movements), to prevent it from pressing on your windpipe as you sleep. An electrode attaches to the nerve under your jaw and connects to a device implanted under the skin in your chest. You can turn the stimulator on before you sleep and turn it off after you wake up.
• Maintaining a healthy weight for your body size. Losing a small percentage of body fat can sometimes help alleviate sleep apnea. Talk to your doctor about whether weight loss is right for you (everyone’s “healthy weight” is different).

And if it’s teeth grinding you’re worried about, try these tips, per the Cleveland Clinic:

• Wear a mouth guard. You can get one over the counter or have your dentist fit you for a custom one.
• Stress-reduction techniques. Meditation, exercise, and cognitive behavioral therapy (CBT) can help you manage stress and reduce bruxism (aka, teeth grinding) symptoms.
• Lifestyle changes. Caffeine, alcohol, and smoking can worsen teeth grinding, so limiting (or eliminating) these can help.
• Botulinum toxin injections (i.e., Botox). In severe cases, your doctor may recommend Botox. These injections temporarily relax your jaw muscles and reduce pain.

The bottom line

Scrolling through TikTok can be endlessly entertaining, but it shouldn’t inform the decisions you make about your health, especially if advice is not coming from a doctor or health-care professional. Wearing a chin strap to bed sounds promising for your beauty goals, but it likely won’t improve your jawline or relieve sleep issues. The only time it may be necessary to wear them is after jaw surgery, or with a nasal-style CPAP machine if you breathe through your mouth.

If you have sleep issues like apnea, snoring, or bruxism, it’s best to let your doctor know. They can help you come up with the right treatment options.