Understanding Mouth Taping for Better Sleep


Mouth taping for sleep, an intriguing yet simple technique, has gained traction among those seeking improved night-time breathing and overall sleep quality. This practice, while unconventional, involves placing tape over the mouth during sleep to encourage nasal breathing. The growing popularity of this method raises questions about its effectiveness and safety, drawing attention from a wide audience, from sleep enthusiasts to sports figures.

What is Mouth Taping?

Mouth taping involves covering the mouth with a specially designed tape to prevent mouth breathing during sleep. Commonly used tapes include hypoallergenic and gentle adhesives to ensure comfort without causing skin irritation. You absolutely do not use duct tape or sellotape! This method promotes nasal breathing, which is believed to enhance oxygen intake and improve sleep quality.

TLDR: Does Mouth Taping Improve Sleep?

Current knowledge and studies suggest that mouth taping can indeed enhance sleep quality by encouraging nasal breathing, which optimises airflow and reduces snoring. It is an alternative treatment to help improve sleep.

Does Mouth Taping Actually Help?

The purported benefits of mouth taping for sleep are significant. Advocates report improved sleep quality, reduced snoring, and enhanced oxygen saturation levels. These benefits contribute to a deeper, more restorative sleep.

Can Mouth Taping Help My Snoring?

Mouth tape has been found effective in reducing snoring. It ensures that breathing occurs through the nose, which helps maintain an open airway throughout the night.

Benefits of Mouth Taping

Mouth-taping benefits include better sleep quality, reduced nighttime awakenings, and decreased snoring. A notable endorsement of this practice comes from sports personalities, such as Erling Haaland, who has adopted mouth taping to potentially boost athletic performance and recovery by improving sleep quality. For more on this, see Erling Haaland’s approach to mouth-taping.

Side Effects of Mouth Taping

While mouth taping is generally safe, potential risks include discomfort, skin irritation, allergic reaction and anxiety about restricted breathing. These concerns are particularly significant for those with respiratory issues.

What Kind of Mouth Tape to Use for Sleep

Selecting the right mouth tape is crucial for safety and effectiveness. Products like MYOTAPE are designed specifically for sleep, ensuring safety and comfort. For more information, visit MYOTAPE. You can also use medical-grade tape, such as 3M Microporous Surgical Tape, which is porous tape and comfortable to wear during sleep.

Four Steps for How to Mouth Tape Safely

To safely tape your mouth:

  1. Ensure the tape is gentle and designed for facial use.
  2. Clean and dry your lips before applying.
  3. Start with small periods of use to test comfort and breathability.
  4. Always follow product-specific instructions to minimize any risks.


Alternatives to Mouth Taping

If mouth taping does not appeal to you, other methods can improve breathing and sleep quality:

Sleeping on your side to keep airways open

Sleeping on your side is one of the most effective positions to maintain open airways and reduce snoring and sleep apnea symptoms. This position prevents the tongue and soft palate from collapsing into the back of the throat, which can obstruct the airway in back sleepers. Side sleeping can particularly benefit those with positional sleep apnea or those who find mouth-taping uncomfortable.

Using nasal strips to enhance nasal breathing

Nasal strips are a simple, non-invasive solution to improve nasal breathing. These adhesive strips are applied to the bridge of the nose and work by gently lifting the sides of the nose and widening the nasal passages. This can lead to an immediate improvement in airflow, making breathing through the nose easier during sleep and enhancing overall sleep quality.

Addressing allergies and asthma which can impair breathing

Allergies and asthma can significantly affect breathing quality and are common triggers for mouth breathing, especially during sleep. Managing these conditions with appropriate medications, such as antihistamines for allergies and inhalers for asthma, can help maintain clear nasal passages. Regular cleaning of the living environment to remove allergens, using air purifiers, and avoiding known triggers can also be crucial steps in improving respiratory health.

Practicing good oral and sleep hygiene

Maintaining good oral and sleep hygiene can contribute significantly to better sleep and overall health. This includes regular dental check-ups, brushing and flossing teeth before bed, and ensuring the sleeping environment is conducive to rest. Creating a bedtime routine that promotes relaxation and avoids stimulants before sleep can also improve sleep quality. Ensuring that your body knows it is time to wind down and sleep helps in maintaining a healthy sleep cycle, which supports effective breathing at night.

When to Talk to Your Doctor About Mouth Tape

Consult a healthcare provider for medical advice if you have sleep disorders before starting mouth taping, especially if you have sleep apnea, respiratory conditions, or if you experience discomfort while using the tape.

The scientific consensus on mouth taping for sleep apnea is still forming, and more extensive research is needed to fully understand its effectiveness and safety. Current research, including this study, generally involves small sample sizes, which may not provide a comprehensive view of the potential risks and benefits.

Mouth Taping: Is It Safe?

Overall, mouth taping is considered safe for most people, but it’s essential to approach it with caution and consult with a healthcare professional if you have underlying health issues. If you have any nasal obstruction, nasal congestion, a deviated septum or mild sleep apnea consult your doctor before trying mouth tape.

Can You Suffocate from Mouth Taping?

While the fear of suffocation is common, mouth tapes are typically designed to allow some degree of mouth opening in case of nasal passage blockage, significantly reducing the risk of suffocation.

Should You Try Mouth Taping?

Consider your current health, comfort with the idea, and the potential benefits and risks. If in doubt, discuss it with a healthcare provider.

If you suffer from any of the below, mouth taping could help:

  • Frequently waking during the night
  • Waking with a dry mouth
  • Waking up due to needing the toilet
  • Feeling fatigued despite a full night’s sleep
women sleeping mouth open

What is the Science Behind Taping Your Mouth for Sleep?

Studies, such as this preliminary study on mouth-taping, indicate that mouth taping can have positive effects on mild obstructive sleep apnea sufferers by promoting nasal breathing. These studies do only use a small sample size of participants, though, and it is generally accepted that more research is needed.

Does Mouth Taping Help the Jawline?

While some claim that mouth taping can tighten the jawline by forcing the mouth to remain closed, more research is needed to support these cosmetic claims.

Do Dentists Recommend Mouth Taping?

Though opinions vary widely, some dental professionals support mouth taping for its potential to improve oral health and sleep hygiene. For more insights, see Colgate’s discussion on mouth taping. It is accepted that mouth breathing in general can give you a dry mouth which can lead to bad breath and tooth decay.

I have taped my mouth for a week now. [The] night before last, I woke at 3 for a wee, often do, and for some reason, took the tape off. Woke at 6 with [a] dry mouth and a tickly cough. I had already realised I was sleeping much better. I look forward to putting the tape on now. So strange! Also, although in general I think I am a good sleeper, I can wake up two or three times a night for a wee. Since taping it’s been once a night only ( 3 ish). Fantastic.


The Role of Breathwork in Sleep Improvement

Integrating breathwork with mouth taping to promote nose breathing can further enhance breathing efficiency and sleep quality, serving as a complementary practice for those looking to optimise their sleep.

girl dreaming on a cloud

FAQs on Mouth Taping for Sleep

Below are answers to some frequently asked questions about mouth taping for sleep.

What is mouth taping?

Mouth taping is a method where individuals place a specially designed tape over their mouths before sleeping. The primary aim is to encourage breathing through the nose instead of the mouth, which is believed to improve overall breathing quality and enhance sleep.

Is mouth taping safe?

For most people, mouth taping is safe when done correctly with the appropriate type of tape. It is essential to use tape intended for this specific use to avoid skin irritation and ensure that it can be easily removed. Those with respiratory issues should consult a healthcare provider before trying mouth taping. potential side effects could include mild skin irritation from the tape adhesive.

How to tape your mouth for sleep?

To tape your mouth for sleep, begin by choosing a tape made specifically for this purpose. Cleanse and dry your lips, then apply a small piece of tape horizontally across your lips. Start with shorter durations to ensure comfort and safety.

What does mouth tape do for sleep?

Mouth tape helps to promote nasal breathing, which optimises the air’s flow through the respiratory tract, enhances oxygen uptake, and can improve the quality of sleep. It also helps to reduce snoring by keeping the mouth closed and encouraging air passage through the nose.

Can you suffocate from mouth taping?

While the fear of suffocation is understandable, mouth tapes are designed to be safe and allow for some mouth opening if necessary. Properly designed mouth tapes ensure that you can breathe through your nose, reducing the risk of suffocation.

Should you try mouth taping?

Trying mouth-taping depends on your comfort level and specific needs. It can be beneficial for those looking to improve their nasal breathing and sleep quality. However, it’s advisable to consult with a healthcare provider first, especially if you have any underlying health concerns.

Does Mouth Tape Help With Snoring?

Yes, mouth taping can help with snoring. Encouraging nasal breathing helps keep the airway open, which can significantly reduce or even eliminate snoring.

What kind of mouth tape should you use for sleep?

Choose a tape specifically designed for sleeping, such as MYOTAPE or other hypoallergenic options that are gentle on the skin and easy to remove. These tapes are crafted to provide safety and comfort throughout the night.

Does mouth taping help?

Many users report that mouth taping helps improve sleep quality by reducing snoring and promoting better breathing patterns. While individual experiences may vary, the general consensus points towards beneficial outcomes for many who try it.

What is the science behind taping your mouth for sleep?

Scientific studies suggest that mouth taping helps promote nasal breathing, which can improve oxygen saturation, reduce snoring, and enhance sleep quality. For example, research shows that taping can be beneficial in cases of mild obstructive sleep apnea by encouraging uninterrupted nasal breathing, which aids in stable oxygen levels throughout the night.


Mouth taping for sleep is a technique with both supporters and sceptics. It offers potential benefits but also comes with considerations that should be carefully evaluated. As always, personal research and professional advice are recommended before trying new health-related practices.

Looking for a breathwork instructor?

If you’re interested in enhancing your functional breathing and sleep quality, consider working with a qualified breathing instructor like me. I offer personalised exercises tailored to boost your performance and overall well-being in just eight weeks. Contact me today to begin our conversation and take the first step towards improved health and vitality.



Lee YC, Lu CT, Cheng WN, Li HY. The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel). 2022 Sep 13;10(9):1755. doi: 10.3390/healthcare10091755. PMID: 36141367; PMCID: PMC9498537.

Jau JY, Kuo TBJ, Li LPH, Chen TY, Hsu YS, Lai CT, Yue WC, Huang PH, Yang CCH. Mouth Puffing Phenomenon and Upper Airway Features May Be Used to Predict the Severity of Obstructive Sleep Apnea. Nat Sci Sleep. 2023 Apr 3;15:165-174. doi: 10.2147/NSS.S384387. PMID: 37032816; PMCID: PMC10081528.

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