Should You Use Mouth Tape for Sleep?

Mouth taping might sound bizarre at first, but it’s quickly becoming one of the most talked-about sleep hacks in the UK. Originally popularised by sleep coaches and biohackers, mouth taping is now entering the mainstream as more people search for drug-free ways to reduce snoring, improve sleep quality, and wake up feeling more refreshed.

In this guide, you'll learn exactly how to use mouth tape for sleep safely and effectively, what the science says, who it's suitable for (and who it's not), and what kind of results you can realistically expect.

What Is Mouth Taping for Sleep?

Mouth taping involves applying a piece of skin-safe adhesive tape over your lips before bed to promote nasal breathing during sleep. It’s not about forcibly sealing the mouth shut, but gently nudging the body into healthier, nose-based breathing habits.

Nasal breathing is associated with a wide range of benefits, from improved oxygen uptake to better oral health. The idea behind mouth taping is that it discourages overnight mouth breathing, which is often linked to dry mouth, snoring, poor sleep quality, and disrupted oxygen delivery.

The Science of Nasal vs Mouth Breathing

Breathing through the nose is the body’s default and most efficient method of respiration. It filters, humidifies, and warms incoming air before it reaches the lungs. Nasal breathing also stimulates the production of nitric oxide, a molecule that plays a key role in improving blood flow and enhancing the body’s ability to deliver oxygen to tissues.

Mouth breathing, by comparison, bypasses this natural filtration system and reduces the efficiency of oxygen absorption. Over time, it can worsen snoring and contribute to sleep-disordered breathing, while also leading to dry mouth, bad breath, and an increased risk of gum disease.

Speaking to Chris Evans, James Nestor, author of Breathe said:

“I think the first thing that people need to understand is that the pathway through which you breathe makes an incredible difference to your health, your athletic performance, your sleep, and more. That means do not breathe in and out through the mouth, you have to be breathing in and out through the nose, like every other mammal in the animal kingdom.” 

In a 2018 study published in Sleep and Breathing, participants forced to mouth-breathe during sleep had significantly higher snoring frequency and lower oxygen saturation compared to nasal breathers.

Mouth taping aims to train your body to stick with nasal breathing—even when you're deeply asleep.

Who Is Mouth Taping For?

Mouth taping may be helpful for people who snore or breathe loudly through the mouth, regularly wake with a dry mouth or sore throat, or experience frequent awakenings during the night. It may also appeal to those looking to support more efficient oxygenation during sleep or who already follow structured sleep hygiene or breathwork practices.

However, mouth taping should not be viewed as a substitute for medical treatment. Anyone who suspects sleep apnoea, chronic nasal congestion, or another sleep-related breathing disorder should speak with a GP or a sleep specialist before trying mouth tape.

How to Use Mouth Tape for Sleep: Step-by-Step

1. Choose the Right Tape

You need a skin-safe, hypoallergenic adhesive. Popular UK options include:

• Longevity Sleep Tape – Designed specifically for sleep

• Sleep Strips UK – Budget-friendly and gentle

• 3M Micropore Tape – A surgical tape available at Boots or Amazon

Avoid duct tape, sellotape, or plasters. Your skin (and lips) will thank you.

2. Test It While Awake

Start by wearing mouth tape during the day for 10–20 minutes. This ensures you can comfortably breathe through your nose. If you feel panicky, congested, or short of breath—pause and address those issues first.

3. Clean Your Face Before Application

Wash your lips and surrounding skin. Skip heavy creams, oils, or lip balm as these reduce the tape’s ability to stick.

4. Apply the Tape (Horizontally or Vertically)

• Horizontal: A strip across the centre of your lips (most common)

• Vertical: A small strip from top to bottom lip (ideal for beginners or those with facial hair)

The tape should be placed gently—never tightly sealed.

5. Use It During Sleep

Wear it overnight and monitor how you feel in the morning. Do you feel more rested? Was the tape still in place? Did you wake up with a dry mouth?

6. Remove Gently

Don’t yank it off. Peel slowly and rinse any residue with warm water. If you experience irritation, switch to a gentler adhesive.

Tips for First-Time Users

It is best to start gradually, using mouth tape during naps or short periods at night before attempting a full night. Nasal strips can be used alongside it to improve airflow, and a saline spray may help if the nose feels dry or congested. Keeping a spare strip nearby is sensible in case the tape comes loose during sleep. For those with facial hair, vertical strips or tape with stronger adhesion tend to work more reliably. Once it becomes part of a regular routine, mouth taping is generally very low effort to maintain.

Potential Benefits of Mouth Taping

Many advocates of mouth taping report noticing changes within just a few nights. Commonly reported benefits include reduced snoring, particularly among habitual open-mouth snorers, less dry mouth and morning breath, and improved sleep continuity with fewer awakenings. Some also describe a reduction in anxiety linked to mouth breathing, a deeper and more restorative quality of sleep, and even subtle changes in facial tension that can affect the appearance of the jawline.

Over time, maintaining nasal breathing during sleep may also support better blood oxygenation, improvements in heart rate variability, and healthier teeth and gums due to reduced oral dryness and bacterial growth.

While most of the evidence is anecdotal, early studies suggest a link between nasal breathing and improved oxygen uptake during sleep. A 2022 study found that mouth taping helped reduce snoring severity and improved subjective sleep quality in a group of chronic snorers.

Who Should Not Use Mouth Tape?

Mouth tape may not be appropriate for everyone. It is generally unsuitable for those with nasal polyps, persistent congestion, or significant allergies, as well as individuals who experience panic attacks or claustrophobia. People with moderate or severe obstructive sleep apnoea should avoid mouth taping unless advised otherwise by a medical professional, and it is also not recommended for anyone who takes sedatives or drinks alcohol before bed. Mouth taping should not be used by those under the age of 18.

If mouth taping causes significant discomfort or anxiety at any point, use should be stopped immediately and a GP consulted.

Possible Side Effects

While generally safe for healthy adults, mouth taping can cause:

• Skin irritation or redness (especially on sensitive skin)

• Nasal stuffiness

• Nighttime awakenings

• Feelings of breathlessness or anxiety

Start slowly and monitor your reactions. Use breathable tape designed for sensitive skin to reduce side effects.

Where to Buy Mouth Tape in the UK

You can find mouth tape products at:

• Amazon UK (search for SomniFix or Sleep Strips UK)

• Boots (for Micropore tape)

• Specialist wellness or sleep sites

Most options cost between £5–£25 per month, depending on the brand.

Final Thoughts: Is Mouth Taping Worth It?

Mouth taping isn’t a gimmick—it’s a tool. And like any tool, it works best when used correctly and consistently. For those struggling with snoring, mouth dryness, or fragmented sleep caused by mouth breathing, mouth tape could be a low-cost, low-risk experiment with high potential reward.

It’s not for everyone. But for the right person, particularly those who are otherwise healthy and able to nasal breathe, it could be a small habit that delivers big improvements in sleep quality.

Bottom line: Mouth taping may feel odd at first, but once you get used to it, it could help you sleep quieter, breathe better, and wake up more refreshed. Just remember: start slow, stay safe, and always listen to your body.

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FAQ: Mouth Taping for Sleep

Is mouth taping safe to use every night?

For healthy adults who can breathe comfortably through the nose, mouth taping is generally considered safe when used correctly with skin-safe tape. It should never cause distress, breathlessness, or panic. If any discomfort occurs, use should be stopped immediately.

Can mouth taping cure snoring?

Mouth taping does not cure snoring, but it may reduce snoring caused by open-mouth breathing. Snoring linked to nasal obstruction, alcohol use, or sleep apnoea is unlikely to resolve with mouth tape alone.

How long does it take to see results from mouth taping?

Some people report changes within a few nights, particularly reduced dry mouth or quieter breathing. For others, it can take one to two weeks as the body adapts to nasal breathing during sleep.

Will mouth taping help with sleep apnoea?

Mouth taping is not a treatment for sleep apnoea and should not be used as a substitute for medical care. Anyone who suspects sleep apnoea should speak with a GP or sleep specialist before trying mouth tape.

What type of tape should be used for mouth taping?

Only skin-safe, hypoallergenic tape designed for medical or sleep use should be used. Surgical tapes such as Micropore are commonly recommended. Household tapes like duct tape or sellotape should never be used.

Can mouth taping cause anxiety or panic?

Yes, particularly in people prone to claustrophobia or panic attacks. This is why daytime testing and gradual introduction are important. Mouth taping should feel neutral or barely noticeable, never stressful.

Is mouth taping suitable for children?

Mouth taping is not recommended for anyone under the age of 18. Children with mouth breathing issues should be assessed by a healthcare professional.

Can mouth tape be used alongside nasal strips?

Yes. Many people use nasal strips alongside mouth tape to improve airflow and reduce nasal resistance, especially during the early stages of adaptation.