One thing I keep seeing lately on my social media feed is mouth tape. Although it does feel a bit OTT, I am curious: are all the influencers with crazy night routines insane, or does it work? Can it improve your sleep? Can it slim your jawline? Can it give you more energy?Â
Let’s find out!
So, What Are Mouth Tapes?Â
Mouth taping is simply placing sticky tape over your lips while you sleep to encourage nasal breathing. There are different kinds of mouth tapes, from covering your mouth entirely to ones with a little hole or a crossed-shaped thinner tape that only keeps your lips closed, but they all have the same task- to make you breathe through your nose instead of your mouth at night. I will talk about different tapes later on.
Why Is Mouth Breathing Bad For Us?
Humans are designed for nasal breathing, with mouth breathing as a backup in emergencies—when the nose is blocked or during intense exercise. However, regular mouth breathing can have negative health effects.
Our noses act as natural air filters, using tiny hairs and mucus to trap allergens and toxins. They also warm and humidify the air before it reaches our lungs, reducing irritation. In contrast, mouth breathing does not have these protective functions, increasing exposure to pollutants and dry, cold air.
Nasal breathing plays a crucial role in oxygen absorption and circulation. The nose produces nitric oxide (NO), a gas that helps the lungs absorb oxygen efficiently, expands blood vessels for better circulation, and has antibacterial properties. Mouth breathing skips this process, potentially leading to lower oxygen levels. It also disrupts the blood’s balance of oxygen and carbon dioxide, contributing to fatigue, anxiety, and poor concentration.
At night, nasal breathing keeps airways open, reducing the risk of snoring and sleep apnea. Mouth breathing, on the other hand, can dry out saliva, creating an environment for bacteria growth, bad breath, and increased risk of cavities and gum disease. It also leads to more significant water loss, potentially causing dehydration and lowering sleep quality.
Over time, chronic mouth breathing may even affect facial structure and posture by altering head position.
Who Should Use Mouth Tape?
Not everyone needs to tape their mouth. You should only use mouth tape if you suspect you sleep with your mouth open:
- You wake up with a dry mouth
- You snore or don’t feel fresh in the morning.Â
If you want mouth tape to change the shape of your jawline, there is no proof that mouth taping can change your face shape, and I would stick to gua sha for this one.Â
Does mouth tape work? Are there any studies?Â
Now that we’ve established the pros and cons of nasal and mouth breathing, let’s explore whether mouth taping works. I want to look at some studies and see if such a simple thing as taping your mouth can be so beneficial.Â
Although mouth tapes are popular on social media, I want to see if there are good-quality studies prove proving that mouth tapes work.Â
Some small or non-randomized studies have some positive outcomes:
A small study published in Healthcare (Sept 2022) examined the effects of mouth taping on snoring and sleep apnea severity. Researchers tested 20 individuals with mild OSA, having them use mouth tape while sleeping for one week. Results showed significant improvements—65% of participants responded positively, with their apnea-hypopnea index (AHI) dropping by 47% and their snoring index (SI) decreasing by 47%. Participants also showed improved oxygen levels, with the oxygen desaturation index (ODI) improving from 8.7 to 5.8 and the lowest oxygen saturation increasing from 82.5% to 87%. These findings suggest that mouth taping could be a valuable alternative for individuals with mild OSA before resorting to CPAP therapy or surgical interventions. (1)
Andrew Huberman advocates mouth-taping and encourages people who could benefit to try it out.
Based on existing studies, here are some potential benefits of using mouth tape:
- Reduces Mouth Breathing & Dry Mouth
- Improved Sleep Quality(2)
- Increases REM Sleep & Deep Sleep(2)
- Improves Oxygen-Carbon Dioxide Balance (PtcCOâ‚‚ Levels)(1)
- Helps Reduce Snoring (In Some Cases)(1)
- Can Be Helpful for Mild Sleep Apnea(1)
Although all these benefits look promising, the overall scientific evidence on mouth taping is limited, and more extensive research is needed to fully understand its effects.
Please note that individuals with moderate to severe OSA or respiratory issues should consult a healthcare provider before trying mouth taping.
How To Start Using Mouth Tape:
Start slowly if you are nervous about sleeping with your mouth taped at night. You can see how it feels to tape your mouth during the daytime. You can start with 10-20 minutes while working or doing other non-intense activities and slowly increase the time with your mouth taped until you get used to it. The skill of breathing through your nose should transfer to the night.
If completely sealing your mouth feels stressful, try a differently shaped mouth tape that allows small gaps for breathing. There are mouth tapes with a gap in the middle or X-shaped tapes that do not cover all your lips.Â
A quick tip before you apply the tape: wipe off any excess moisturizer or lip balm before you use the tape to ensure it stays all night.Â
How long should you tape your mouth?
We are all different, and you should tape your mouth for as long as you start breathing naturally through your nose more than your mouth. It could take weeks or even months to break the mouth-breathing habit.
Are There Any Dangers Using Mouth Tape?
Mouth taping is considered generally safe. However, some people might find it stressful to sleep with their mouths taped. Experimenting with different-shaped mouth tapes is essential to find the one that fits you best.
If you have sensitive skin, you can experience breakouts and allergic reactions, so get a mouth tape that is antiallergic and from a reputable source. I would not recommend buying cheap mouth tapes from Temu or Aliexpress as they might not be tested and use harsh glues.Â
Who should NOT use mouth tape?
- Those who experience difficulty breathing through the nose
- Obese individuals with a BMI over 35
- People with very low blood pressure
- Those with severe heart problems
- People who currently have a cold, a sinus infection, or an ear infection
- Individuals with severely chapped lips or broken skin around the mouth
- Those who have consumed alcohol or sedatives before bed
Just so you know, this post contains affiliate links, and I may earn a small commission if you buy through them at no extra cost to you. For more details, please check out my Affiliate Disclosure. Thank you for supporting Barefoot Basil.Â
The Best Mouth Tapes to Buy
Best Mouth Tape Overall
SomniFix Mouth Tape – Gentle and Hypoallergenic Adhesive Strips for Deeper SleepÂ
SomniFix’s patented mouth tape design features a small mesh vent, allowing backup mouth breathing when needed, providing extra comfort and peace of mind. This Mouth Tape uses a specially formulated adhesive that’s gentle on the skin, making it safe for sensitive skinÂ
Best Affordable Mouth TapeÂ
3M Micropore Tape
If you are not fussed about the aesthetic look of the mouth tape and want something way more affordable but still as good, I recommend getting a micropore medical tape. Try to get a hypoallergenic tape specific for the face that can be removed without leaving traces.Â
The Best Mouth Tape For Sensitive Skin
Hostage Tape For Better Sleep
Very good quality mouth tape strips that hold all night. Great for beards and if you sweat a lot through the night.Â
While mouth taping shows promise, research is still in its early stages. If you struggle with mouth breathing at night, experimenting with mouth tape under safe conditions may be worth trying. However, consulting a healthcare professional is always recommended for those with sleep disorders or breathing issues.
You might also like: Best Tongue Scraper Guide: How to Choose the Right One
I have conducted a 10-night experiment, where I used a mouth tape to see if it would improve my REM sleep and blood oxygen levels at night. Read: I Tried Mouth Taping for 10 Nights—The Results Surprised Me to find out it it works.Â
Please Note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns before using mout tape. Enjoy reading!
References
- Lee, Y., Lu, C., Cheng, W., & Li, H. (2022). The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare, 10. https://doi.org/10.3390/healthcare10091755.
- Teschler, H., Stampa, J., Ragette, R., Konietzko, N., & Berthon-Jones, M. (1999). Effect of mouth leak on effectiveness of nasal bilevel ventilatory assistance and sleep architecture.. The European respiratory journal, 14 6, 1251-7 . https://doi.org/10.1183/09031936.99.14612519.
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
