Mouth Taping During Sleep: What the Research Really Says

Introduction: Why Everyone’s Talking About Mouth Taping

From TikTok trends to sleep wellness influencers, mouth taping has become a widely discussed nighttime habit. The idea is simple: by taping the mouth shut, you encourage nasal breathing, which is said to improve oxygenation, reduce snoring, and enhance sleep quality.

At BreatheWorks, we recognize the growing interest—and questions—around this practice. While mouth taping can support airway function in some individuals, it’s not for everyone. This blog explores the science, safety, and appropriate use of mouth taping from a clinical, airway-conscious perspective.

Why Nasal Breathing Matters for Sleep

Breathing through the nose is the body’s natural design. Compared to mouth breathing, nasal breathing offers:

• 20% more oxygen absorption thanks to nitric oxide production

• Improved filtration of allergens and pathogens

• Increased moisture and temperature control

• Better tongue posture and airway stability during sleep

Mouth breathing, on the other hand, is linked to:

• Snoring and upper airway resistance

• Dry mouth, bad breath, and gum disease

• Sleep apnea and frequent night waking

• Jaw misalignment and oral health concerns

What Mouth Taping Can Do

For individuals with mild functional mouth breathing (not caused by obstruction), taping the lips at night can:

• Promote nasal breathing

• Reduce open-mouth snoring

• Improve oxygen levels during sleep

• Reduce drooling or dry mouth

• Encourage awareness of tongue and lip posture

But it’s not a cure-all—and it’s not safe for everyone.

Who Should Not Mouth Tape

Mouth taping is not recommended for individuals who:

• Have moderate or severe obstructive sleep apnea

• Are under 4 years old

• Cannot comfortably nasal breathe while awake

• Have uncontrolled allergies or chronic nasal congestion

• Have anxiety or claustrophobia

• Are recovering from surgery, dental trauma, or infections

• Sleep with a CPAP or oral appliance unless advised by a clinician

At BreatheWorks, we always screen for airway obstructions, deviated septum, and tongue-tie (ankyloglossia) before introducing any nasal retraining or mouth closure therapies.

How to Safely Try Mouth Taping

1. Start with a day trial

Place a small strip of tape vertically across the center of your lips for 15–30 minutes while sitting or reading.

2. Choose the right tape

Use gentle, skin-safe options like Micropore, SomniFix®, Hostage Tape®, or even 3M medical tape. Avoid duct tape or bandages not made for skin.

3. Start slow at night

Use the same vertical strip to allow mouth breathing if needed. Full horizontal coverage should only be used if you’re comfortable breathing through your nose the entire night.

4. Pair it with myofunctional therapy

Mouth taping is most effective when used alongside exercises to retrain tongue posture, lip strength, and nasal airflow.

The Role of Myofunctional Therapy in Mouth Breathing Treatment

Myofunctional therapy treats the root causes of mouth breathing, including:

• Low oral tone and lip seal

• Tongue-tie and poor posture

• Weak diaphragm and shallow breathing patterns

• Habitual open-mouth rest

At BreatheWorks, our speech therapy Portland team uses airway assessments and targeted therapy to ensure that breathing retraining is safe and effective for each patient.

When to See a Professional

Consider seeing a speech-language pathologist near you if you:

• Can’t comfortably nasal breathe all day

• Wake up with dry mouth, snoring, or headaches

• Are unsure whether your sleep apnea treatment is working

• Want to stop mouth breathing but aren’t sure where to begin

We’ll help determine whether mouth taping is appropriate and build a custom plan that supports breathing, sleep, and oral function.

Final Thoughts: Mouth Taping Isn’t a Trend—It’s a Tool (For Some)

Mouth taping can offer real benefits when used appropriately—but it’s not a substitute for proper evaluation or therapy. For those with mild mouth breathing and no airway obstruction, it can support better sleep, better oxygenation, and even better speech outcomes over time.

At BreatheWorks, we combine airway knowledge, sleep science, and functional therapy to help you breathe, sleep, eat, talk, and feel better.

Sources:

• Journal of Clinical Sleep Medicine: Nasal vs. Oral Breathing and Sleep Quality

• NIH: Functional Impact of Mouth Breathing on Sleep and Cognition

• SomniFix.com: Clinical Review and Research Summary

• ASHA.org: Myofunctional Therapy for Sleep-Related Disorders

• BreatheWorks.com: Functional Therapy for Breathing and Sleep