Mouth Taping for Better Sleep: What the Research Really Says

Introduction: The Rise of Mouth Taping in Sleep Wellness

Mouth taping has gained traction in recent years as a non-invasive method to improve sleep quality, reduce snoring, and promote nasal breathing. But is it safe? Does it work for everyone? And how can you use it effectively?

At BreatheWorks, we recognize the value of simple interventions when paired with a root-cause approach. Mouth taping can be helpful—but it isn’t for everyone. In this blog, we’ll explain the science, the research, the pros and cons, and how it fits into a larger model of airway health and myofunctional therapy.

Why Mouth Breathing at Night Is a Problem

Breathing through your mouth during sleep bypasses the natural filtration, humidification, and pressurization functions of the nose. It’s associated with:

• Snoring

• Dry mouth and sore throat

• Increased risk of obstructive sleep apnea

• Disrupted oxygen regulation and sleep fragmentation

• Mouth breathing treatment complications such as TMJ dysfunction, dental crowding, and impaired tongue posture

In contrast, nasal breathing increases oxygen uptake by up to 18%, improves nitric oxide production, and supports better diaphragmatic movement (Journal of Applied Physiology).

What Is Mouth Taping?

Mouth taping involves placing a strip of adhesive over or across the lips to encourage nasal breathing. It does not seal the mouth shut completely but provides a cue to keep lips closed.

Popular Mouth Taping Products

There are a variety of mouth taping products available today, ranging from dedicated brands to DIY approaches:

1. SomniFix®

• Single-use, hypoallergenic, and designed specifically for mouth taping

• Includes a small vent to allow airflow in case of emergency

• Adhesive minimizes skin irritation

  
  

2. Hostage Tape®

• Stronger adhesive designed for men with facial hair

• Durable and breathable with wide coverage

3. Myotape®

• Developed by Buteyko Clinic, wraps around the mouth rather than directly across lips

• Encourages lip seal without covering the lips

4. Nexcare™ Gentle Paper Tape (3M)

• An affordable DIY option available at most drugstores

• Gentle on the skin, easy to remove

5. Micropore™ Medical Tape

• Used by clinicians in therapeutic settings

• Customizable length and width, breathable, and inexpensive

Note: Never use duct tape, packing tape, or other non-medical adhesives.

What the Research Says

Although more high-quality randomized trials are needed, early findings and clinical feedback are promising:

• A study in Nature and Science of Sleep (2022) found that mouth taping reduced snoring and improved oxygen saturation in patients with mild sleep apnea.

• A 2020 case study published in the International Journal of Environmental Research and Public Health noted improved sleep quality and reduced dry mouth symptoms in regular users.

• Thousands of anecdotal reports and clinical observations show decreased mouth dryness, reduced need to wake during the night, and enhanced sleep continuity.

When Mouth Taping Might Be Helpful

Mouth taping may be useful if you:

• Wake up with a dry mouth or sore throat

• Notice drooling or open-mouth breathing during sleep

• Have mild snoring or upper airway resistance

• Are starting myofunctional therapy and want to reinforce nighttime practice

When Mouth Taping Should Be Avoided

Do not attempt mouth taping without medical supervision if you:

• Have moderate to severe obstructive sleep apnea (OSA) and are not using CPAP

• Experience frequent nasal congestion or allergies

• Cannot comfortably breathe through your nose for at least 3 minutes at rest

• Have anxiety or claustrophobia during sleep

• Have a history of nighttime choking, vomiting, or reflux

Always consult your provider or speech-language pathologist near you if unsure.

Mouth Taping and Myofunctional Therapy

At BreatheWorks, we see the best outcomes when mouth taping is used alongside structured myofunctional therapy to:

• Strengthen tongue and lip posture

• Improve nasal breathing capacity

• Reinforce daytime nasal breathing habits

• Prevent relapse into mouth breathing habits

Our speech therapists use safe, evidence-based interventions customized to each patient’s airway structure and functional goals.

Tips for Safe and Effective Mouth Taping

• Test nasal breathing first: Use a 3-minute silent breathing trial to confirm comfort

• Start with short naps before overnight use

• Use gentle tape (like Nexcare™) for beginners

• Apply lip balm beforehand if prone to irritation

• Tape vertically (from under the nose to chin) or with a small X pattern as alternatives to full-mouth coverage

Final Thoughts: A Tool, Not a Cure

Mouth taping is not a magic fix—but it can be a powerful tool for reinforcing healthy breathing habits during sleep. When paired with proper evaluation and therapy, it can help reduce snoring, improve oxygenation, and enhance rest.

At BreatheWorks, we combine modern research with airway-focused care to support patients in breathing, sleeping, eating, talking, and feeling better.

If you’re curious about whether mouth taping is right for you, start by talking to a qualified speech and language pathology professional who can evaluate your airway and sleep health holistically.

Sources:

• Journal of Applied Physiology: Oxygen Uptake in Nasal vs. Oral Breathing

• Nature and Science of Sleep: Mouth Taping and Mild OSA

• International Journal of Environmental Research and Public Health: Case Study on Mouth Taping

• ASHA.org: Myofunctional Therapy and Sleep Health

• BreatheWorks.com: Whole-Patient, Functional Airway Support Model