Mouth Taping for Beginners: What to Know Before Trying
Have you heard about the latest sleep hack where people tape their mouths shut at night? It might sound strange (and a bit scary), but mouth taping has gone viral on TikTok and Instagram as a DIY trick to improve sleep. Essentially, you put a piece of tape over your lips before bed to force yourself to breathe through your nose. Proponents claim this simple hack can reduce snoring, stop dry mouth, and lead to better, deeper sleep. Before you reach for the tape, though, there are some important things to understand about this trend. In this guide, we’ll break down what mouth taping is, why people are doing it, the potential benefits, safety concerns (very important!), and tips on how to try it safely if you’re curious. Let’s dive in.
What Is Mouth Taping and Why Are People Doing It?
Mouth taping is literally taping your mouth closed when you sleep. Usually it’s done with a special porous adhesive strip placed over the lips to gently keep them shut[1]. The idea is simple: by preventing mouth breathing, you force yourself to breathe through your nose all night. Nose breathing is considered healthier because it filters, humidifies, and regulates the air before it hits your lungs[2]. Many folks who mouth-breathe at night end up snoring or dealing with dry mouth and morning bad breath. So, taping the mouth is supposed to be a quick fix for these issues.
This trend has taken social media by storm – one survey found about 12% of people have tried mouth taping, often after seeing it online[3][4]. Influencers and even some celebrities have touted nasal breathing as a game-changer for sleep, energy, and even appearance. If you scroll TikTok, you’ll find tons of videos of people giving mouth taping a shot. They claim it helps them snore less, sleep more quietly, avoid waking up with a desert-dry mouth, and feel more rested. Some wild claims go even further: increased energy, better immunity, improved dental health, fewer under-eye bags, and even a more defined jawline[5][6]. Essentially, it’s billed as a cure-all for various nighttime woes – hence the buzz.
Potential Benefits: Hype vs. Reality
It’s easy to see the appeal of mouth taping. Who wouldn’t want a cheap, simple trick for better sleep and no more snoring? Let’s unpack the potential benefits and what evidence (if any) actually backs them:
- Reduced Snoring: This is the number one reason people try mouth taping. By keeping your mouth closed, you encourage nasal breathing, which may stabilize your airway and prevent that vibration in the throat that causes snoring[7][8]. Small studies have indeed found that mouth taping can lead to less snoring in certain cases – particularly in people with mild obstructive sleep apnea (OSA) or mild snoring issues. For example, one 2022 study of 20 mild OSA patients found 13 of them snored less with their mouths taped[9]. Another clinical report noted significant improvements in snoring and breathing pauses when a porous mouth patch was used in mild OSA patients[10]. Keep in mind: these are small studies, and not everyone saw benefits. So while some mild snorers might get relief, it’s not a guaranteed snoring cure for all.
- Better Sleep Quality: Many mouth taping enthusiasts report sleeping more soundly through the night. One TikTok user said after trying it, she was sold immediately: it stopped her dry mouth and “helps me stay asleep throughout the night”[11]. The logic is that by breathing through your nose, you get more efficient airflow and maybe even more oxygen. Nose breathing also produces nitric oxide, a molecule that can improve blood flow and oxygen exchange, theoretically contributing to better-rested feeling in the morning[12][13]. However, scientific proof is slim here. Apart from subjective reports, there’s no strong evidence that taping your mouth magically transforms sleep quality if you don’t have an underlying issue like snoring or mild apnea. Any improvement might simply come from snoring less or keeping your mouth from drying out, rather than some supercharged oxygen effect.
- Oral Health Perks: Breathing through your mouth can cause dryness, which is linked to cavities, gum disease, and bad breath. By forcing you to nose-breathe, mouth taping might help you avoid that dry mouth and funk in the morning[14]. Many people swear their morning breath is much fresher and that they no longer wake up with a sore throat. Dentists have noted that chronic mouth-breathing can lead to dental issues, so in theory, keeping the mouth closed might protect your teeth and gums. Again, this benefit is anecdotal – there aren’t clinical trials showing mouth tape reduces cavities or anything – but it’s a plausible perk if dry mouth was an issue for you. (Of course, good oral hygiene and staying hydrated also help with this!)
- Other Claims (Jawline, Anti-Aging, etc.): On the more extreme end of the hype, some influencers claim taping your mouth can change your face shape (by encouraging proper tongue posture) or even have anti-aging benefits[15]. There is no solid evidence for these cosmetic effects[16]. Experts point out that while mouth breathing versus nose breathing can affect facial development in children and teens, it’s unlikely to remodel an adult’s jawline just by taping up at night[17]. Take any claims of miracle makeovers with a big grain of salt.
Bottom line on benefits: Apart from potentially reducing snoring (in specific cases) and easing symptoms like dry mouth, the benefits of mouth taping are mostly based on personal testimonials[18]. The strongest scientific support is for mild snoring or mild sleep apnea – and even that research is limited and mixed[19][20]. Many of the other supposed benefits (better sleep, more energy, immunity boost) are not proven by science[18]. That doesn’t mean mouth taping never works; it just means we need more studies to know for sure, and results likely vary person to person. So temper your expectations and don’t ditch your other healthy sleep habits just yet.
Safety First: Risks and Who Should NOT Tape Their Mouth
Now for the important part: Is mouth taping safe? For some people, it might be relatively harmless. But it is absolutely not safe for everyone, and even if you’re healthy there are precautions to take. Doctors and sleep experts have been loudly warning that this trend can backfire or even be dangerous in certain situations[21][22]. Here are the key safety concerns and red flags:
- Breathing Difficulties: The biggest risk is obvious – you’re literally blocking one airway (the mouth). If your nose gets clogged or can’t provide enough airflow, you could find yourself struggling to breathe. Your brain’s natural instinct if you’re suffocating is to wake up and/or rip off the tape (thankfully!)[23]. But this can lead to a panicky awakening and fragmented sleep, and it might not be so harmless for certain vulnerable people. Never tape your mouth if you can’t reliably breathe through your nose. If you have even mild nasal congestion from a cold, allergies, a deviated septum, etc., do not do it[24]. One medical review noted that taping the mouth closed could pose a serious risk of asphyxiation (basically, suffocating) if the nose is obstructed[25]. Scary stuff.
- Undiagnosed Sleep Apnea: Many folks snore because they have obstructive sleep apnea – a condition where the throat actually closes during sleep, causing breathing pauses. Taping your mouth does not cure sleep apnea[26]. In fact, if you have moderate or severe sleep apnea and you tape up, you might make it worse by removing the “backup” route of mouth breathing. Any oxygen deprivation could become more dangerous[27]. Sleep specialists strongly warn people with OSA (especially if not treated with a CPAP) should avoid mouth taping[28]. It could mask your symptoms (you might snore less but still stop breathing) or exacerbate your oxygen drops. If you suspect you have sleep apnea (loud snoring, choking awakenings, daytime fatigue), talk to a doctor before trying anything like this.
- Respiratory or Chronic Health Conditions: Anyone with asthma, COPD, or other chronic lung diseases should be very cautious or just not tape at all[29]. Same goes for serious heart conditions. Breathing can already be compromised in these conditions, and limiting your airway could be risky. As Dr. Adrian Salmon, a sleep physician, put it: “I do not recommend that practice at all... for some patients, it can be dangerous, especially for patients with chronic nasal congestion or sinusitis, allergies, or chronic medical problems such as heart and lung disease”[26].
- Children and Babies: Do NOT tape your kid’s mouth shut. It might seem obvious, but just to be clear – this trend is for adults. Children have smaller airways and may not understand how to remove tape if they’re in distress. Unless a pediatrician explicitly recommends something (which is rare, and only in specific cases), mouth taping isn’t appropriate for kids[30].
- Anxiety or Claustrophobia: If you’re someone prone to panic attacks, anxiety, or claustrophobic feelings, having your mouth taped can trigger those emotions[31]. Some people report waking up in a burst of panic when they realize they can’t open their mouth. Even if it doesn’t reach full panic-attack level, the sensation can be unsettling and lead to a poor night’s sleep. Mental comfort is as important as physical safety here – if the idea of it freaks you out, don’t do it.
- Side Effects and Irritation: Even if you are a good candidate (no major health issues, clear nose), mouth taping can still cause minor hiccups. The tape’s adhesive can irritate the skin around your lips, leading to redness or a rash – especially if you have sensitive skin or facial hair that gets yanked[32]. Some people get chapped lips or peeling skin from the nightly tape. It’s also possible to get a bit of residual stickiness that’s just annoying. These aren’t life-threatening issues, but they’re something to consider. And of course, if it causes you to sleep poorly (maybe the tape feels uncomfortable and keeps you restless), that side effect defeats the whole purpose of trying it.
In short, safety is key. One sleep doctor bluntly said there is “no solid scientific evidence” for the trend and “I do not recommend that practice at all” for most patients[21]. Mouth taping is never a substitute for proper medical care. If you have serious snoring or suspect a sleep disorder, it’s wiser to see a professional than to experiment on yourself. But if you’re otherwise healthy, nose-breathe fine during the day, and want to give it a try for mild snoring or dry mouth, read on for how to do it as safely as possible.
Tips for Trying Mouth Taping Safely
Alright, so you’ve weighed the pros and cons and still want to experiment with mouth taping. Maybe you’re just curious, or maybe you’re one of those people who only deals with mild snoring when you roll onto your back. If you’re going to try it, do it the smart way. Here are some tips to minimize risks and increase your chance of a positive experience:
- Check Your Nose First: This may sound obvious, but make sure you can breathe comfortably through your nose before you tape your mouth shut. If you’re stuffy at bedtime, skip the tape – seriously[33]. Some people will even use a saline nasal spray or nasal strips (those Band-Aid-like strips that open your nostrils) before taping, to ensure clear nasal passages. Bottom line: clear nose = okay; congested nose = no go.
- Use the Right Tape: Do not slap on the nearest duct tape or packing tape (ouch!). You want a skin-friendly, medical-grade tape that’s designed for use on the body[34]. There are actually mouth tapes on the market made for this purpose – often gentle adhesive strips or patches that go over the lips. These are usually made of porous material and use hypoallergenic glue so they won’t rip your skin off in the morning. You can find mouth taping strips online or at pharmacies (look for “surgical tape” or “medical paper tape” like 3M Micropore). The key is gentle and breathable. Using the wrong kind of tape can cause major irritation or even be dangerous if it’s too strong[35]. So invest in the proper tape – it’s cheap anyway. Pro tip: Products like DELIM Mouth Tape (a popular option) are designed for this, with a comfort-focused, skin-safe adhesive[36][37].
- Test it Out While Awake: Don’t make your first attempt a full overnight snooze. Try wearing the tape for 10 minutes while you’re awake – perhaps in the evening while relaxing – just to get used to the feeling[38]. You could also take a short nap with it as a trial run. This daytime test run serves two purposes: (1) It confirms you can indeed breathe through your nose with no issues, and (2) it helps you mentally adjust to having your mouth taped so it’s not as startling at night. If at any point you feel like you’re not getting enough air or you start to get anxious, remove the tape right away. That’s your body telling you this might not be for you.
- Start with a Small Piece: You don’t necessarily need to mummify your mouth to get the effect. Many beginners cut a small strip of tape and place it just vertically over the center of the lips (covering the middle part of your mouth) rather than a big horizontal strip across the entire mouth. This “partial taping” technique leaves a bit of room at the corners for air if needed and is generally more comfortable for newcomers. It still encourages you to keep your mouth closed but isn’t as sealed-up. You can gradually increase to a larger piece if the small strip goes well. (There are even specialized tapes that are shaped to cover just the lips without sealing the corners completely.)
- Make a Quick-Release Tab: This is a great hack – fold over one end of the tape onto itself before you apply it, so that there’s a little non-sticky tab you can grab[39]. That way, if you need to tear the tape off quickly (whether in a half-asleep panic or fully awake), you can easily grip that tab and remove the tape in one pull. In the morning, you’ll also appreciate having a corner to start peeling from rather than fumbling at your slobbery lips.
- Position Matters: When applying, purse your lips gently (like you’re about to say “oooo”) and then tape over them. You don’t need to wrap tape around your whole head – just a single strip over the lips is enough. Press it down so it’s secure but not painfully tight. And definitely don’t cover the tape with another layer or anything – one piece is sufficient.
- Listen to Your Body: Once you actually fall asleep with mouth tape on, the rule is simple: if at any point you feel off – whether it’s difficulty breathing, a sense of panic, or even just discomfort – take the tape off. Keep a pair of scissors or just your fingers ready to rip it away. Some people will have no issues and sleep through till morning with the tape; others might wake up after an hour and decide “Nope, not for me.” Either outcome is fine. There’s no benefit in toughing it out if your body is protesting. Remember, the whole goal is better sleep, not creating a new problem.
- Communicate (if applicable): If you sleep with a partner or roommates, you might give them a heads-up that you’re trying this. It can prevent some raised eyebrows or panicked moments (“Why on earth is there tape on your face?!”). Plus, your partner can keep an eye (ear) on you the first few nights to make sure you’re not struggling in your sleep.
One more thing: There are no official medical guidelines on mouth taping[40]. It’s not something doctors routinely recommend, so you’re sort of conducting a little experiment on yourself. Done wisely, many people find it harmless to try. Just be aware of the signals your body gives you and don’t hesitate to discontinue if it’s not working out. And of course, if you have any medical conditions or concerns, get your doctor’s opinion before trying this at home.
Alternatives to Mouth Taping (Other Ways to Improve Nasal Breathing & Reduce Snoring)
Maybe mouth taping sounds a bit too intense – or maybe you tried it and it wasn’t your cup of tea. The good news is taping your mouth shut is not the only way to promote nasal breathing or combat snoring. In fact, sleep experts often suggest trying other proven remedies before resorting to mouth tape[41]. Here are a few alternatives to consider:
- Side Sleeping: One of the simplest snoring remedies is changing your sleep position. If you tend to snore while sleeping on your back, try sleeping on your side. This helps keep your airway more open and prevents your tongue from falling back. Both people with and without sleep apnea generally snore less on their side than on their back[42][43]. You can use pillows to prop yourself or special wearable devices that encourage side-sleeping. It’s a classic sleep hack that costs nothing and can make a big difference.
- Nasal Strips or Nasal Dilators: Those sticky nasal strips (like Breathe Right®) or internal nasal dilator devices can physically open up your nasal passages. They stick on your nose and widen the nostrils, making nose-breathing easier[44][45]. If congestion or narrow nasal anatomy is causing you to mouth breathe or snore, these can help. Studies and user reports on nasal strips are mixed – some people swear by them for quieter nights, others don’t notice much change[46][47]. But they’re drug-free, inexpensive, and very low risk, so it might be worth a shot. And unlike mouth tape, a nasal strip won’t make you feel claustrophobic since your mouth is free. Just note: if your snoring isn’t related to nasal congestion, nasal strips might not do much.
- Address Nasal Congestion & Allergies: One root cause of mouth breathing is a blocked nose. If allergies or chronic congestion are making it hard to breathe at night, dealing with those issues can naturally shift you back to nasal breathing. Consider solutions like saline rinses, nasal corticosteroid sprays (ask your doctor), allergy meds, or using a humidifier. Treating allergies has been shown to improve nasal airflow and could reduce mouth breathing at night[48]. Similarly, if you have a deviated septum or sinus issues, consulting an ENT doctor might offer long-term relief. Think of it as fixing the problem at its source rather than compensating by taping your mouth.
- Mouth Guards or Chin Straps: If the goal is specifically to keep your mouth closed or jaw supported (for example, CPAP users with air leaks, or people whose jaw drops open at night), a chin strap or a custom mouth guard might be an option. Chin straps are fabric bands that go around your head to gently hold your jaw up. Some CPAP users use them to prevent mouth leaking. They can be effective at encouraging nose breathing, though they may look a bit funny (as does mouth tape, to be fair). Dentists can also fit special mouth guards or devices that keep the jaw or tongue in position to reduce snoring. These can help if your snoring is due to your jaw or tongue position. Dr. Malhotra from Baylor specifically recommends a chin strap over mouth tape for patients on CPAP who mouth-breathe[49]. It’s worth discussing these options with a healthcare provider if snoring is a big issue for you.
- Good Sleep Hygiene and Lifestyle: It’s not as quick a fix as tape, but improving your overall sleep habits can help with snoring and sleep quality. For instance, avoiding alcohol close to bedtime (alcohol relaxes throat muscles and can worsen snoring), maintaining a healthy weight (obesity is a major snoring/apnea risk factor[50]), and keeping a regular sleep schedule can all reduce snoring frequency. Basic sleep hygiene measures – like having a dark, quiet bedroom and a consistent bedtime – won’t directly stop mouth breathing, but they do ensure you’re setting yourself up for the best possible rest[51][52]. And if you’re less tired in general, you might not sleep with your mouth hanging open as much.
- Breathing Retraining Exercises: Some people try daytime breathing exercises or even myofunctional therapy (oral exercises) to promote nasal breathing. Simple practice like closing your mouth and taking deep breaths through your nose periodically can train your body over time. There are even specialists (myofunctional therapists) who work on strengthening tongue and airway muscles to encourage proper oral posture and nasal breathing. This is a longer-term approach, but it tackles the habit of mouth breathing at its core.
- Consult a Pro: If you’re mouth breathing due to something like sleep apnea, none of these home remedies will fully solve it – you’ll need medical treatment (like CPAP or an oral appliance for apnea). Similarly, extreme bad breath or dry mouth could have underlying causes that need a dentist or doctor’s care. When in doubt, it’s wise to get a professional opinion. A sleep specialist can determine why you’re mouth breathing or snoring and recommend effective solutions (which might include some of the above). As one doctor advised: it’s better to “get to the root cause of the problem and address it in effective ways” than to rely on trendy hacks alone[53].
Conclusion: The Bottom Line on Mouth Taping
Mouth taping is one of those trends that’s equal parts intriguing and concerning. On one hand, it’s a cheap, simple idea that has helped some people snore less and wake up without a dry mouth. Nasal breathing does have real health benefits, and if a piece of tape can encourage that, it might be worth a try for certain folks. On the other hand, it’s not a magic bullet for better sleep, and it carries risks if used indiscriminately. The science so far says: maybe it can help mild snoring or very mild sleep apnea, but it’s not a cure for serious sleep issues[26][22]. And if you have any trouble breathing through your nose, taping your mouth can literally put you in a dangerous situation[25].
For beginners thinking of trying it: go in with realistic expectations and a safety-first mindset. If it makes you feel uncomfortable or doesn’t seem to help, there’s no shame in ripping that tape off and exploring other solutions. Ultimately, anything that improves nasal breathing at night – whether it’s mouth taping or an alternative – can potentially reduce snoring and mouth dryness. The key is finding what works for you without compromising your safety or sleep quality.
If you’re curious to give mouth taping a go, make sure you use the right tools and approach. And remember, a conversation with a healthcare provider is never a bad idea if you have concerns or health conditions. Happy (and safe) snoozing!
Ready to explore mouth taping for yourself? Be sure to use products designed for this purpose – check out our selection of safe mouth taping strips and also explore snoring remedy alternatives (like nasal strips and more) available on The Delim. Here’s to better sleep and sweet dreams – whether you tape it or not![36][54]
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[4] Mouth Tape For Sleep: How Does It Work and Is It Safe? | Sleepopolis
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[36] [37] DELIM Mouth Tape – 30 Pack
[44] [45] [47] [54] Alternatives to Mouth Taping for Better Sleep – DELIM