Mouth Taping for Sleep: Does it Work?

Mouth taping is a popular trend where people tape their mouths shut before sleeping to encourage nasal breathing. Proponents claim it may help reduce snoring, improve breath quality, and enhance sleep.

However, research on mouth taping is limited, and there is no solid scientific proof that it is effective. Let’s take a closer look at this trend, how it works, and whether it’s truly worth trying.

Mouth taping is exactly what it sounds like: putting a piece of tape over your upper and lower lips to hold your mouth closed. Taping your mouth shut before bed prevents you from easily opening your mouth, forcing you to breathe through your nose as you sleep.

What started as a viral TikTok trend has become a sleep hack, with many people sharing their positive experiences of taping their mouths shut at night. It’s said to help with snoring and other sleep disruptions, giving you a better night’s rest.

Mouth taping has been claimed to have a host of benefits, which may help you sleep better at night, including:

Mouth taping may help with snoring as it forces you to breathe through your nose rather than your mouth. In a study of people with mild sleep apnea, wearing a patch over the mouth caused participants to breathe out of their nose, which changed the angle of the palate and tongue, leading to less snoring and less lapsed breathing.

Mouth taping for snoring could be worth a try, especially if you’re a back sleeper. Snoring tends to worsen in this position due to gravity, but taping your mouth can encourage nose breathing, helping to reduce snoring. However, if it doesn’t work for you, there are plenty of other ways to prevent snoring naturally.

Mouth taping may also help prevent dry mouth and drooling, which can contribute to dehydration and frequent nighttime awakenings for water. In our recent Sleep Survey, people reported experiencing disrupted sleep nearly four times a week on average, which can negatively impact mental health and energy levels. Identifying the cause of poor sleep and addressing it—potentially with mouth taping—could benefit overall well-being.

However, there are some more serious side effects of mouth breathing you may not know about:

• Underdeveloped facial bones – Also referred to as “mouth breather face,” chronic mouth breathing in childhood may contribute to a narrow face and a receding jaw. A common sign of this is if your tongue does not fit comfortably in your mouth when closed.
• Malocclusion – Another potential consequence of an underdeveloped jaw. This occurs when the upper and lower teeth are misaligned.

While mouth taping isn’t a standard medical practice and lacks scientific research, reported side effects are based on personal experiences and may include:

• Skin irritation around the lips, leading to redness and soreness
• Pain from removing the tape
• Difficulty breathing or discomfort, especially if you have underlying airway issues
• Anxiety due to feeling uncomfortable with having your mouth taped shut or fearing breathing difficulties at night

The best way to minimise these side effects is to test mouth taping before sleeping. Ask yourself: Does the tape feel comfortable? Is it easy to remove? Do you feel at ease with it? While there is no evidence that mouth taping causes suffocation, try it beforehand or practice breathing and relaxation exercises to get accustomed to nasal breathing.

If you’re trying mouth taping, it’s important to use the right type of tape. Avoid using strong adhesives, such as duct tape, as they can be tough to remove in an emergency and may irritate your skin.

The best tape to use is skin-safe tape, such as medical microporous tape. It will keep your mouth closed, be easy to remove if needed, and be gentle on your skin, as the material is hypoallergenic for most people.

Some companies sell strips specifically designed for mouth taping, but you can also use any other tape designed for human skin, such as surgical tape or athletic tape.

Currently, there are no official guidelines on how to tape safely. We can only observe what works for other people. Here is a rough outline of the trending method used across social media:

1. Apply moisturiser to your lips and mouth. This helps reduce irritation and makes it easier to take the tape off in the morning. Ensure that you allow this to absorb before applying the tape.
2. Place tape across your mouth. Many people like to do this in a cross, with each piece going from the top to the bottom lip, as it keeps their mouth secure. If you’ve bought mouth tape from a company, you may have to apply it directly over your whole mouth or on the top and bottom.
3. Test the placement to ensure you can’t open your mouth or breathe around the tape. Also, make sure that it is not too tight or pulling on your skin.
4. In the morning, remove the tape gently. Petroleum jelly or something similar may help dissolve the adhesive.

Take a look at the example below on TikTok:

@olivecowap I put them on every night now!! #mouthtape #mouthtapesleeping #repairsleep @RepairSleep ♬ let me prove my love to you – fss

If you find breathing out of your nose difficult, you probably shouldn’t try to tape your mouth shut while you sleep. While humans are designed to primarily breathe through their noses, which is known as obligate nasal breathing, mouth breathing is a habit formed by people who find it more difficult. Some of the most common reasons for mouth breathing are:

• Deviated septum
• Enlarged adenoids (glands at the back of your throat)
• Nasal congestion

In these cases, there is a physical reason why someone may not be able to breathe properly through their nose. If this is the case, mouth taping will likely be more dangerous than helpful, and you should consult a doctor to discuss further remedies.

However, if it is a habit you’ve picked up without thinking about it – you may want to correct it sooner rather than later.

Mouth taping for sleep may help reduce nighttime disruptions, such as snoring or excessive thirst. By promoting deeper nasal breathing, it may help you feel more relaxed and improve sleep quality. A more refreshing sleep can reduce fatigue and enhance concentration during the day.

While there is no concrete evidence that mouth taping improves sleep, some people find it helps with issues that keep them awake. If you’re considering trying it, take the time to research and determine what’s best for you and your body. If mouth taping doesn’t feel right, don’t worry—there are plenty of alternative solutions to improve sleep. Prioritising your health and comfort is key to achieving better, more restful nights.