Mouth Taping Hack for Sleep: Tape Your Mouth for Better Sleep

mouth taping for better sleep
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Mouth Taping for Sleep: How to Tape Your Mouth for a Better Night’s Sleep

Are you tired of waking up feeling groggy and unrested? Have you tried numerous sleep aids and remedies, but nothing seems to work? If so, you might want to consider a rather unconventional solution: mouth taping for sleep.

While it may sound strange at first, mouth taping has gained popularity on TikTok as a sleephack which is an effective method to improve the quality of your sleep.

In this blog post, we will explore the benefits of mouth taping and provide you with a step-by-step guide on how to tape your mouth for a better night’s sleep.

What is mouth taping for sleep?

Mouth taping for sleep is a sleep hacking technique where a person places a small piece of specialized tape vertically in the middle of their lips while sleeping, with the intention of keeping their mouth closed during sleep and promoting nose breathing. The purpose of mouth taping is to potentially reduce snoring, alleviate allergy symptoms, and improve breath freshness.

However, it is important to note that the purported benefits of mouth taping are largely based on anecdotal evidence, as only a few small scientific experiments have been conducted on this practice so far.

The process of mouth taping involves using a porous surgical tape to keep the mouth shut, thereby encouraging nasal breathing throughout the night. By breathing through the nose, it is believed that individuals may experience deeper sleep, avoid dry mouth, improve dental health, reduce asthma symptoms, and minimize snoring. Same story when you try a sleep mask for keeping your eyes closed.

While mouth taping has gained popularity through social media platforms like TikTok and Instagram, it is crucial to acknowledge that there is a lack of scientific evidence supporting its effectiveness. Moreover, there may be unintended side effects or risks associated with this practice. It is not recommended as a treatment for sleep apnea or snoring, and it is important to consult with a healthcare professional before considering mouth taping for sleep.

Benefits of mouth taping

BenefitHow It Improves Life
Encourages nasal breathingPromotes better oxygen exchange and filtration, leading to improved sleep
Reduces mouth breathingHelps prevent dry mouth, sore throat, and dental issues related to mouth breathing during sleep
Decreases snoringCan lead to quieter nights for both the person who snores and their sleep partner
Improves airway healthHelps maintain optimal oxygen and carbon dioxide levels in the body, supporting respiratory health
Enhances sleep qualityMay lead to more restful and uninterrupted sleep, improving overall well-being
Alleviates sleep-related issuesMay help reduce symptoms of sleep apnea, sleep-disordered breathing, and snoring-related concerns
Increases daytime energy and focusBetter quality sleep can result in increased daytime alertness and cognitive function
Supports overall healthImproved sleep and oxygenation can have positive effects on various aspects of health and well-being

1. May improve airflow and reduce snoring

Mouth taping is a technique that involves placing a strip of tape over the mouth during sleep to encourage breathing through the nose. This practice has been suggested as a potential way to improve airflow and reduce snoring.

  1. Reduced Soft Tissue Vibration: Snoring is often caused by the vibration of soft tissues in the throat as air passes through during mouth breathing. Mouth taping helps redirect airflow through the nose, reducing or eliminating the vibrations responsible for snoring.
  2. Increased Nitric Oxide Production: Nose breathing leads to an increased production of nitric oxide, which can relax the airways. This relaxation helps to further reduce snoring by preventing the narrowing of the airway during sleep.
  3. Protection Against Allergens and Irritants: Breathing through the nose allows the nasal passages to warm, filter, and humidify the air we breathe. This helps protect the lungs from pollutants, allergens, and irritants. The nasal passages are lined with tiny hairs called cilia, which trap bacteria and viruses, reducing the risk of respiratory infections.

2. May help minimize obstructive sleep apnea symptoms

Mouth taping has been suggested as a potential method to minimize symptoms of obstructive sleep apnea (OSA). While more research is needed to fully understand its effectiveness and safety, there are several ways in which mouth taping may help alleviate OSA symptoms. These include:

  1. Encouraging nasal breathing: Mouth taping can help ensure that air flows through the nose, reducing the likelihood of mouth breathing, which is common in individuals with OSA.
  2. Reducing snoring: Snoring is a common symptom of OSA, and studies have shown that individuals who sleep on their side snore less than those who sleep on their back. Mouth taping can help promote side sleeping by discouraging mouth breathing and potentially reducing snoring.
  3. Improving sleep quality: OSA can lead to fragmented and poor-quality sleep due to frequent pauses in breathing and disruptions in sleep patterns. By promoting nasal breathing and potentially reducing snoring, mouth taping may contribute to a more restful sleep, allowing individuals with OSA to experience improved sleep quality.

Tip: Nowadays even an Apple watch can detect sleep apnea.

3. May reduce fatigue and sleepiness

Mouth taping is a technique that some individuals employ to improve their sleep quality and reduce daytime tiredness. By using a small piece of tape to seal their mouths during sleep, people aim to promote nasal breathing and prevent mouth breathing, which can have several benefits in terms of reducing fatigue and sleepiness.

4. May reduce headaches and difficulty concentrating

While there are various claims surrounding the benefits of mouth taping, one potential advantage is its ability to reduce headaches and difficulty concentrating during sleep.

man in black crew neck shirt covering his face with black and white textile

When individuals breathe through their mouths during sleep, it can lead to a range of issues, including dry mouth, snoring, and disrupted sleep. Additionally, mouth breathing has been associated with an increased risk of developing headaches and experiencing difficulty concentrating during the day.

5. May reduce snoring and nasal congestion

Mouth taping is a technique that can potentially reduce snoring and nasal congestion by promoting nose breathing during sleep. When individuals breathe through their mouth while sleeping, it can lead to the vibration of soft tissues in the throat, causing snoring. Mouth taping encourages nose breathing, which can eliminate or reduce these vibrations responsible for snoring.

6. May reduce the risk of throat infections and cavities

Mouth breathing is often associated with an increased risk of throat infections. When individuals breathe through their mouths, the air bypasses the natural filtration and humidification provided by the nasal passages. This can lead to a higher concentration of potentially harmful particles and pathogens reaching the throat, increasing the likelihood of infections. By promoting nasal breathing, mouth taping can help filter and humidify the air, reducing the chances of throat infections.

7. May improve oral hygiene and jaw alignment

Furthermore, mouth taping promotes proper tongue posture. When the mouth is taped shut, the tongue naturally rests against the roof of the mouth. This position not only helps to maintain an open airway but also contributes to better jaw alignment. By supporting the correct alignment of the jaw, mouth taping may help alleviate problems such as temporomandibular joint (TMJ) disorders and malocclusion. You also have to find the best sleeping position with TMJ to feel better.

Research about mouth taping

Research suggests that mouth taping can help address these problems by promoting nasal breathing and improving airflow. Dr. Andrew Wellman, a sleep medicine specialist at Brigham and Women’s Hospital in Boston, explains that mouth taping may improve a person’s airflow and reduce snoring, which can result in a deeper and more restful sleep for both the individual and their bed partner.

Furthermore, James Nestor, a journalist and author of “Breath: The New Science of a Lost Art,” notes that while there is no evidence that mouth taping will enhance one’s appearance or improve their skin, it can potentially have a positive impact on reducing snoring and improving sleep quality.

A study published in the journal Chest examined the effects of mouth taping on sleep-disordered breathing in patients with obstructive sleep apnea. The researchers found that mouth taping significantly reduced the number of apnea events and improved oxygen saturation levels during sleep. This suggests that mouth taping can be an effective strategy for improving breathing and reducing sleep disturbances in individuals with sleep apnea.

What are the risks of mouth taping?

Mouth taping is a practice followed by some individuals during sleep to encourage nasal breathing and prevent mouth breathing. While it can be beneficial for some people, there are also potential risks to consider:

  1. Discomfort: Some people may find mouth taping uncomfortable or distressing, especially if they are not used to breathing exclusively through their nose.
  2. Claustrophobia: Individuals with claustrophobia or anxiety may feel uneasy or panicky when their mouth is taped shut, which can interfere with sleep quality.
  3. Nasal congestion or obstruction: If you have nasal congestion or an underlying condition like a deviated septum or sinus issues, mouth taping may make it difficult to breathe through your nose and worsen your breathing problems.
  4. Sleep apnea: People with sleep apnea, a condition characterized by pauses in breathing during sleep, should avoid mouth taping without consulting a healthcare professional. In some cases, mouth taping can exacerbate sleep apnea symptoms by restricting airflow.
  5. Dry mouth: Taping your mouth shut may reduce saliva production, leading to dryness of the mouth and potentially increasing the risk of dental issues like tooth decay and gum disease.
  6. Allergic reactions: Some individuals may be allergic to adhesives or materials used in the tape, resulting in skin irritation or an allergic response.

How to tape your mouth for better sleep?

If you’re interested in trying mouth taping, it’s important to consult with a healthcare professional before starting to ensure it’s safe for you. Here is a step-by-step guide on how to tape your mouth for better sleep:

  1. Prepare the area: Before applying the tape, it’s advisable to apply petroleum jelly to your lips and the surrounding area of skin. This helps prevent skin irritation and residue from the tape.
  2. Choose the right tape: There are various types of tape available for mouth taping, including specialty sleep tape and surgical tape. If you opt for surgical tape, keep in mind that it may not be hypoallergenic and could potentially irritate your skin. You can find sleep tape and surgical tape online or at your local pharmacy.
  3. Apply the tape: Take a piece of your chosen tape and place it horizontally on top of your lips, ensuring that it covers the entire mouth area. It’s recommended to take a little extra tape so that it extends slightly beyond your mouth. This helps with easier disposal the next morning.
  4. Create handles: To make it easier to remove the tape in the morning, fold each end of the tape to create small handles. This allows you to easily grip and remove the tape without any discomfort.
  5. Practice during the day: Before taping your mouth before sleep, consider practicing this technique for a short time during the day. This helps acclimate yourself to the process and allows you to practice breathing through your nose.


Is mouth taping safe?

While mouth taping is generally considered safe for most individuals, it may not be suitable for everyone. There are risks associated with mouth taping, such as difficulty breathing in case of a blocked or congested nose, increased risk of choking or asphyxiation, and potential skin irritation from the adhesive.

Can mouth taping lead to breathing difficulties?

Mouth taping can potentially cause breathing difficulties, especially if an individual has a blocked or congested nose. If the nose is unable to provide sufficient airflow, mouth taping may impede proper breathing. It is crucial to ensure that nasal passages are clear before attempting mouth taping to minimize the risk of breathing difficulties.

What are the risks of choking or asphyxiation?

One of the potential risks of mouth taping is the possibility of choking or asphyxiation if the tape comes loose during sleep and is accidentally inhaled or ingested. To minimize this risk, it is important to ensure that the tape is securely applied and that there are no loose ends that could come off during sleep. Additionally, it is advised to avoid having any foreign objects in or around the mouth when sleeping.

Can mouth taping cause skin irritation?

There is a potential for skin irritation from the adhesive used in mouth taping. This can particularly affect the skin around the lips. To minimize the risk of skin irritation, it is recommended to apply a food-safe gel or oil to the area around the mouth before sticking on the tape. Additionally, folding the tape over at one corner can make it easier to remove in the morning and reduce any leftover stickiness.

Are there any long-term studies on the safety of mouth taping?

Currently, there is limited long-term research on the safety and clinical utility of mouth taping. The hype surrounding mouth taping is primarily based on anecdotal support on social media.

What type of tape should I use for mouth taping?

When it comes to mouth taping, it is important to use a tape that is safe and designed for this purpose. Micropore tape or surgical tape are commonly recommended for mouth taping. These tapes are gentle on the skin, breathable, and can be easily removed without causing any discomfort. Duct tape is definitely not good because it may be too strong!

What are the alternatives to mouth taping for sleep?

What are the alternatives to mouth taping for sleep? There are several alternatives to mouth taping for sleep that can help promote healthy breathing habits during sleep. Some alternatives include:

1. Nasal strips: These adhesive strips are placed on the outside of the nose and work by gently widening the nasal passages, making it easier to breathe through the nose.

2. Nasal dilators: These small devices are inserted into the nostrils to help keep them open and prevent nasal collapse during sleep.

3. Chin straps: A chin strap is worn around the head and helps to keep the mouth closed during sleep, encouraging breathing through the nose.

4. Positional therapy: Sleeping in certain positions, such as on the side or with an elevated upper body, can help prevent mouth breathing and promote nasal breathing.

5. Breathing exercises: Practicing breathing exercises during the day can help improve overall breathing patterns and reduce the need for mouth breathing during sleep.

6. Oral appliances: These devices are custom-made by dentists and help to position the jaw and tongue in a way that promotes nasal breathing and prevents mouth breathing during sleep.

How often should I replace the tape when mouth taping?

The frequency of tape replacement when mouth taping can vary depending on personal preference and comfort. Some individuals may choose to replace the tape every night, while others may find it necessary to change it more frequently. It is recommended to use a new piece of tape each time to ensure proper adhesion and hygiene. Additionally, if the tape becomes uncomfortable, loses its adhesive properties, or causes any skin irritation, it should be replaced immediately.


By lezt

Lez Taylor, Founder and CEO of Corala Blanket. She tried every sleep system and trick to conquer her insomnia for good.