Today, my sister sent me a text: “Is it really possible I’m sleeping that much better because of my mouth tape?” I quickly responded “yes,” and sent two screenshots of Oura ring data: One from December 2024, before I started mouth taping, and one from last night—after two months of trying it.
My December sleep score? 70. (The scores are out of 100.) Not too bad, but not my best work. My current, mouth tape-influenced sleep score, however? That’s 92—and I truly believe that mouth taping has played a major role in that improvement.
In case you’re unfamiliar with “mouth taping,” don’t worry, it’s not as creepy as one might think. While it is technically putting tape over your mouth at night, you’re not muzzling yourself with duct tape like you’ve gotten kidnapped either.
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In order to tape your mouth at night, you can either use a small piece of medical tape and place it vertically over your mouth, or purchase tape meant for the mouth, like the kind I use by Skinny Confidential. I prefer this type since it’s, well, cute, but it also comes with a tiny slit, so I don’t get claustrophobic—and more importantly, can sip from a straw (I’m prone to getting thirsty at night).
Danielle Sinay
As for why anyone would willingy tape their mouth shut at night? Because it can help them sleep better. It can also have other benefits, like preventing snoring, and some brands swear it reduces the appearance of double chin and sculpts the jawline.
While I can’t personally speak to the appearance-based benefits, I know for a fact my sleeping has improved (as has my sister’s, who is a recent mouth taping convert as well). Though, my sister does say that my jawline’s been looking “snatched.”
Danielle Sinay
I also snore significantly less—as proven by my sleep tracker saying so, and my husband confirming its findings—no longer wake up in a middle of spit, and don’t feel nearly as burdened by my allergies the next morning.
My allergies have improved so much, in fact, I completely stopped taking Flonase. And I really think that’s because my mouth remains closed.
Danielle Sinay
Is all of this really because I’ve been taping my mouth, though? I can’t say for sure, but I really think it could be.
If you’re feeling inspired, see everything (else) you should know about mouth tape before you try it yourself, including the benefits, risks, and who’s a good candidate, according to a sleep specialist. Happy nose breathing!
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What is Mouth Taping?
“Mouth taping is a practice where individuals place tape over their lips at night to encourage nasal breathing during sleep,” Dr. Chris Allen, MD, a board-certified sleep medicine physician, pediatric neurologist, and sleep science advisor at Aeroflow Sleep, tells Parade. “The idea is that by keeping the mouth closed, it can promote better oxygen exchange and reduce issues related to mouth breathing, such as snoring and dry mouth.”
Related: Why You Should Try a ‘Coffee Nap’—and Other Surprising Tips on How to Sleep Better
Mouth Tape Benefits
Acording to Dr. Allen, potential benefits of mouth taping include encouraging nasal breathing and reducing snoring.
“Nasal breathing filters, warms, and humidifies the air before it reaches the lungs, which can improve oxygenation,” he explains. “For some people, mouth taping may help minimize snoring by preventing the airway from collapsing due to open-mouth breathing.”
Other benefits? Mouth taping can potentially help prevent dry mouth and even improve sleep quality (as it did with me).
“Breathing through the nose helps maintain moisture in the mouth, reducing the risk of dry mouth and bad breath,” Dr. Allen says of why nose breathing is important. “Some people also report better sleep when they breathe through their nose rather than their mouth.”
Related: This Common Sleep Issue Could Be a Warning Sign of Heart Disease, According to Cardiologists
Is Mouth Taping Safe for Everyone?
No, mouth taping is not safe for everyone. “While it may be beneficial for some, there are risks, particularly for those with obstructive sleep apnea (OSA) or nasal obstruction issues,” says Dr. Allen. “If someone has OSA, forcing their mouth closed can worsen their ability to breathe properly during sleep.”
This also goes for people with allergies, a deviated septum, or chronic sinus congestion, since they can struggle with nasal breathing, making mouth taping unsafe.
What Are the Risks Associated With Mouth Taping?
While more dangerous for certain people than others, there are still risks associated with mouth raping over all. Some of those include worsening underlying sleep disorders as well as nasal obstruction issues, says Dr. Allen.
“If someone has undiagnosed or untreated sleep apnea, mouth taping could make it harder for them to breathe properly at night,” he explains. “Those with a blocked or congested nose may also struggle to breathe comfortably.”
Otherwise, mouth taping also comes with the risk of causing panic, discomfort, and/or skin irritation. “Some individuals feel anxious or claustrophobic when their mouth is taped shut, and the adhesive from the tape can cause irritation or allergic reactions.”
Related: Is 7 Hours of Sleep Enough? Experts Share the Truth
Who is a Good Candidate for Mouth Taping? Who Isn’t?
According to Dr. Allen, good candidates for mouth taping include people who breathe through their mouth habitually but have no underlying sleep disorders. “Also, those who experience mild snoring not related to sleep apnea, and individuals with no nasal obstruction or congestion,” he says.
As for who should not try mouth taping? “Anyone with diagnosed or suspected sleep apnea, people with nasal congestion, allergies, asthma, sinus issues, or other respiratory conditions, and/or those who experience anxiety or discomfort with restricted breathing,” says Dr. Allen.
The Best Mouth Tape
Want to try mouth taping? Dr. Allen recommends using a hypoallergenic, skin-safe tape specifically designed for this purpose rather than standard household tape. “I advise against using duct tape, packing tape, or other strong adhesives, as they can damage the skin and cause discomfort,” he says.
I personally use and love The Skinny Confidential Mouth Tape, though Dr. Allen has great suggestions: “Some options include SomniFix Strips, which are designed for mouth taping with a small breathing vent, Myotape, which is elastic tape that encourages lip closure without sealing the mouth completely, and 3M Micropore Tape, which is gentle medical tape that some people use, though not specifically designed for mouth taping.”
Related: The Nightly Habit Cardiologists Are Begging You to Never, Ever Do
Mouth Tape Alternatives
If you have sleep anea or another condition that makes mouth taping unsafe, there are plenty of other sleep-enhancing options you can try instead. Dr. Allen suggests the following:
- Nasal strips, like Breathe Right, to help open nasal passages
- Saline nasal spray or allergy treatment if congestion is an issue
- A CPAP or oral appliance if you have sleep apnea
- Positional therapy to prevent sleeping on the back
- Chin straps designed to keep the mouth closed
- Myofunctional therapy (exercises to strengthen tongue and airway muscles)
Next up, see a sleep routine to follow to get perfect sleep every night.
Sources
- Dr. Chris Allen, MD, board-certified sleep medicine physician, pediatric neurologist, and sleep science advisor at Aeroflow Sleep
