How to Use Mouth Tape for Sleep: Tips, Risks, and Results (UK Guide)

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, most efficient method. It filters, humidifies, and warms incoming air. More importantly, nasal breathing stimulates nitric oxide production—a molecule that improves oxygen delivery and blood flow.

In contrast, mouth breathing:

• Bypasses the body’s natural filtration system

• Reduces oxygen absorption efficiency

• Can worsen snoring and contribute to sleep-disordered breathing

• Leads to dry mouth, bad breath, and even gum disease

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 benefit people who:

• Snore or breathe loudly through the mouth

• Wake up with dry mouth or sore throat

• Experience frequent nighttime awakenings

• Want to support better oxygenation during sleep

• Follow sleep hygiene or breathwork protocols

However, mouth taping is not a replacement for medical treatment. If you suspect you have sleep apnoea, chronic nasal congestion, or any sleep-related breathing disorder, speak with your 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

• Start with naps or short night-time sessions

• Use nasal strips to enhance airflow

• Try a saline spray if your nose feels dry or congested

• Keep a backup strip nearby in case it comes loose during the night

• If you have a beard, use vertical strips or tape with extra adhesion

Mouth taping is surprisingly low effort once it becomes part of your routine.

Potential Benefits of Mouth Taping

Many mouth taping advocates report a noticeable difference after just a few nights.

Reported benefits include:

• Less snoring (especially for open-mouth snorers)

• Decreased dry mouth and morning breath

• Improved sleep continuity

• Reduced mouth breathing-related anxiety

• More restful, deep sleep

• Enhanced jawline

In addition, consistent nasal breathing may support:

• Better blood oxygenation

• Lower heart rate variability (HRV)

• Improved dental and gum health

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 suitable if you:

• Have nasal polyps, congestion, or allergies

• Suffer from panic attacks or claustrophobia

• Have moderate or severe obstructive sleep apnoea (OSA)

• Take sedatives or consume alcohol before bed

• Are under the age of 18

If you experience extreme discomfort or anxiety, stop use immediately and consult your GP.

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.

Alternatives to Mouth Tape

If you’re curious about nasal breathing but unsure about taping, try:

• Chin straps: Hold the mouth closed without adhesive

• Nasal dilators: Keep the nasal passage open

• Oropharyngeal exercises: Strengthen tongue and throat muscles to reduce snoring

• Sleep position trainers: Reduce back-sleeping, which worsens mouth breathing

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.