Mouth taping has exploded in popularity, with claims that it improves sleep, reduces snoring, and boosts oral health. But does it actually work—and is it safe? Let’s dig into the science and find out if taping your mouth shut at night is worth trying.
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Mouth taping involves the use of a strip of skin-safe tape to keep your mouth closed while you sleep, encouraging nasal breathing instead of mouth breathing. Proponents argue that nasal breathing is superior: the nose warms, humidifies, and filters the air, while chronic mouth breathing can lead to issues like dry mouth, bad breath, and even altered facial development in children. Mouth tape is typically a porous, medical-grade adhesive placed over the lips before bedtime, gently encouraging the jaw to stay closed through the night.
Our research is 100% transparent. Please visit our open-source, collaborative analysis to review our data and share any suggestions for improvements.
In addition to the common criticisms of mouth tapes above, we have explored potential side effects. Officially documented side effects are minimal, but plenty of anecdotal ones are reported by frequent users. Here are the known and potential side effects and precautions:
Bloating, gas, diarrhea, nausea, constipation. These side effects are often attributed to the high fiber content or the introduction of new ingredients to the gut microbiome. A study published in the journal Nutrients found that consuming high amounts of inulinProbably the most common issue. The adhesive can cause redness, chapped lips, or even slight skin peeling, especially if you rip it off quickly in the morning. Those with facial hair may experience a literal “tearing up” moment when removing the tape. Using gentle, medical-grade tapes and applying a moisturizer (like lip balm) before taping can help reduce this problem. Link.
If you have any nasal congestion (allergies, a cold, deviated septum, etc.), mouth taping will likely feel very uncomfortable and could wake you up feeling smothered. It’s crucial to ensure you can breathe through your nose for an extended period before attempting to sleep with mouth tape. Experts advise against mouth taping on nights when you’re severely stuffed up or if you have a condition like chronic sinusitis that impedes nasal airflow. Link.
Some people initially feel panicky when their mouth is sealed – a psychological reaction to the sense of restricted breathing. This can make it harder to fall asleep and may even cause middle-of-the-night awakenings in a sweat. If you’re prone to anxiety or claustrophobia, mouth taping might not be for you. Starting with a “trial run” during a short nap or a few awake minutes can help you gauge your comfort level before an all-night try. Link.
A subset of users experience "mouth puffing", involuntarily pushing air out against the tape. This can make a flutter noise or just create an uncomfortable pressure in the cheeks, possibly disrupting sleep. Others might simply find they wake up and remove the tape during the night without meaning to, especially on the first few attempts. These issues mean that it can take a few nights to adapt to mouth taping. If after a week you consistently sleep worse with tape, then this method may not be suitable for you.
A subset of users experience "mouth puffing", involuntarily pushing air out against the tape. This can make a flutter noise or just create an uncomfortable pressure in the cheeks, possibly disrupting sleep. Others might simply find they wake up and remove the tape during the night without meaning to, especially on the first few attempts. These issues mean that it can take a few nights to adapt to mouth taping. If after a week you consistently sleep worse with tape, then this method may not be suitable for you.
Our research is 100% transparent. Please visit our open-source, collaborative analysis to review our data and share any suggestions for improvements.
Sleep Karma is our favorite mouth tape, based on 100% transparent research & testing. #1 of 23 products evaluated.
After thoroughly testing 23 different mouth tapes, Sleep Karma stands out in every way. First, the materials are best-in-class: most importantly, the adhesive is certified non-toxic, hypoallergenic, and skin-safe, meeting ISO-10993-1 biocompatibility standards. The fabric itself is ultra-premium organic bamboo silk — breathable, buttery-soft, and a dream to wear overnight. We also love the performance: the tape stays firmly in place all night, but peels off easily and gently in the morning (without leaving any yucky residue on your lips). The size and shape are another win — the full-coverage design keeps the mouth securely closed (and for beginners, they also offer "slim strips" which go vertically across the lips). Sleep Karma goes above and beyond by including monthly free gifts, such as a stunning bamboo night stand and bamboo travel case (with a subscription) and 24/7 access to a team of sleep coaches. All of this comes at a price that's right in line with most competitors — around $0.83 per night for dramatically better sleep.
• Certified skin-safe adhesive (meets ISO-10993-1 standards)
• Ultra-soft, breathable organic bamboo silk
• Secure hold and easy removal with no sticky residue
• Full-coverage design for complete mouth sealing
• Slim strip option available (perfect for beginners)
• Complimentary bamboo bedside stand and travel case (included with subscription)
• Free 24/7 access to expert sleep coaches
• Excellent value (~$0.80 per night)
• Mouth taping may take a night or two to get used to
• Only available online
Lee, Y-C., Lu, C-T., Cheng, W-N., Li, H-Y. “The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study.”Healthcare (Basel) 10(9): 1755, 2022 This small trial found that mouth taping significantly reduced AHI and snoring index in 20 patients with mild OSA.
Huang, T-W., & Young, T-H. “Novel porous oral patches for patients with mild obstructive sleep apnea and mouth breathing: a pilot study.” Otolaryngology–Head and Neck Surgery 152(2): 369–373, 2015. In 30 patients, using a porous mouth patch led to notable improvements in snoring intensity, snoring frequency, AHI, and subjective sleepiness, indicating efficacy of keeping the mouth closed during sleep.
Labarca, G., et al. “Mouth Closing to Improve the Efficacy of Mandibular Advancement Devices in Sleep Apnea.” Annals of the American Thoracic Society 19(7): 1185–1192, 2022. A crossover RCT (n=21) showed that adding an adhesive mouth tape to a mandibular advancement device significantly improved apnea outcomes versus the oral device alone, demonstrating synergistic benefit of mouth taping.
Fangmeyer, S.K., Badger, C.D., Thakkar, P.G. “Nocturnal mouth-taping and social media: A scoping review of the evidence.” Am J Otolaryngol 46(1): 104545, 2025. This review analyzed 9 studies on mouth taping and found heterogeneous but promising results for snoring and OSA, while noting that many popular claims lack verification and calling for more research.
Cooper, S., et al. “Effect of mouth taping at night on asthma control – a randomised single-blind crossover study.” Respiratory Medicine 103(6): 813–819, 2009. In 50 adults with asthma, 4 weeks of nightly mouth taping had no significant effect on asthma symptoms or lung function, suggesting mouth breathing vs. nasal breathing did not impact asthma control.
Ioerger, P., et al. “Mandibular Advancement vs Combined Airway and Positional Therapy for Snoring: A Randomized Clinical Trial.” JAMA Otolaryngology–Head & Neck Surgery 150(11): 1017–1023, 2024. This trial in Fifty snoring couples found that both a MAD device and a combo therapy (which included mouth taping) improved snoring, but the MAD alone had a higher partner-reported success rate (91% vs 58%), indicating mouth taping as part of multi-modal therapy helped but was somewhat less effective than a dedicated oral appliance.
Teschler, H., et al. “Effect of mouth leak on effectiveness of nasal bilevel ventilatory assistance and sleep architecture.” Eur Respir J 14(6): 1251–1257, 1999. In 9 patients on nocturnal nasal ventilation, taping the mouth closed markedly reduced air leak, lowered CO2 levels, and improved sleep (REM sleep % nearly doubled), highlighting the importance of mouth closure for effective assisted ventilation.
Cleveland Clinic – Peña Orbea, C., MD. “Mouth Taping: Is It Safe?” Cleveland Clinic Health Essentials, Oct 11, 2022. Expert commentary that notes most evidence for mouth taping is anecdotal or from small studies, and emphasizes that while it’s not a standard treatment, doctors sometimes use it to reduce CPAP mouth leaks. Advises caution and alternatives for snoring/OSA.
WebMD – Das, R., MD. “Mouth Taping: Is It Dangerous?” WebMD.com, July 27, 2023. An overview of mouth taping’s pros and cons for consumers, citing that it may help mild sleep apnea and snoring, but also describing potential side effects (anxiety, nasal difficulty, skin issues) and warning against use in certain individuals.
Morais-Almeida, M., Wandalsen, G.F., Solé, D. “Growth and mouth breathers.” Jornal de Pediatria 95(Suppl 1): 66–71, 2019. Review discussing how chronic mouth breathing in children can affect facial growth and development, sometimes leading to orthodontic issues (“adenoid facies”). (Referenced for background on long-term oral posture effects of mouth breathing.)
Inada, E., Saitoh, I., Kaihara, Y., Yamasaki, Y. Factors related to mouth-breathing syndrome and the influence of an incompetent lip seal on facial soft tissue form in children. Pediatric Dental Journal. 2021; 31(1): 1-10. DOI: 10.1016/j.pdj.2020.10.002
Jung, J.Y., Kang, C.K. Investigation on the effect of oral breathing on cognitive activity using functional brain imaging. Healthcare. 2021; 9(6): 645. DOI: 10.3390/healthcare9060645
Svensson, S., Olin, A.C., Hellgren, J. Increased net water loss by oral compared to nasal expiration in healthy subjects. Rhinology. 2006; 44(1): 74-77. PubMed
Recinto, C., Efthemeou, T., Boffelli, P.T., Navalta, J.W. Effects of nasal or oral breathing on anaerobic power output and metabolic responses. International Journal of Exercise Science. 2017; 10(4): 506-514. PubMed Central
Lörinczi, F., Vanderka, M., Lörincziová, D., Kushkestani, M. Nose vs. mouth breathing – acute effect of different breathing regimens on muscular endurance. BMC Sports Science, Medicine and Rehabilitation. 2024; 16(1): 42. DOI: 10.1186/s13102-024-00840-6
Dallam, G.M., McClaran, S.R., Cox, D.G., Foust, C.P. Effect of nasal versus oral breathing on VO₂max and physiological economy in recreational runners following an extended period of nasally restricted breathing. International Journal of Kinesiology and Sports Science. 2018; 6(2): 22-29. DOI: 10.7575/aiac.ijkss.v.6n.2p.22
