Sleep & Nasal Breathing Guide
Mouth Taping Benefits: What It May Do for Sleep, Snoring & Dry Mouth
Discover why people use mouth tape at night, the potential benefits of nasal breathing, how to use sleep mouth tape safely and who should avoid it.
Updated July 2026 • 9 min read • Fact-checked
The Short Answer
Mouth tape is designed to gently encourage closed-mouth nasal breathing during sleep.
For suitable adults who can already breathe comfortably through their nose, mouth taping may help reduce waking with a dry mouth and may reduce snoring linked to sleeping with the mouth open.
However, research into mouth taping is still limited. It is not a treatment for obstructive sleep apnoea and should never be used when your nose is blocked or breathing feels restricted.
The most important first step is making sure you can breathe clearly through your nose before applying sleep mouth tape.
At a Glance
Potential Mouth Taping Benefits
How It Works
What Is Mouth Taping?
Mouth taping involves applying a purpose-designed adhesive strip across the lips before sleep. The tape is not intended to forcefully seal the jaw or restrict breathing. Its purpose is to provide a gentle reminder to keep the lips together and breathe through the nose.
On The Nose Co. Sleep Mouth Tape features a central slit and is made from breathable, latex-free fabric designed for comfortable overnight wear.
Mouth tape does not open your nose
Your nasal passages must already be clear. If nasal airflow feels restricted, address the cause before considering mouth tape.
Potential Benefits
9 Reasons People Try Mouth Tape for Sleep
Encourages Nasal Breathing
The main purpose of mouth tape is to discourage the lips from falling open during sleep. For adults who can already breathe freely through their nose, this may make nasal breathing feel more natural and consistent overnight.
May Reduce Morning Dry Mouth
Sleeping with the mouth open allows air to move continuously across the lips, tongue and oral tissues. Keeping the lips gently closed may help some users wake with less dryness.
May Reduce Mouth-Open Snoring
Some snoring becomes worse when the jaw drops and the mouth remains open. Mouth tape may help selected people whose snoring is specifically linked to open-mouth breathing, although it will not address every type of snoring.
Featured Product
On The Nose Co. Sleep Mouth Tape
Breathable sleep mouth tape with a central slit, designed to gently encourage closed-mouth nasal breathing throughout the night.
May Reduce a Dry or Scratchy Throat
Nasal breathing helps warm and humidify incoming air. This may feel more comfortable than drawing dry bedroom air directly through the mouth and across the throat all night.
Supports a Nasal-Breathing Routine
Some people use mouth tape as a behavioural reminder while developing more consistent nasal-breathing habits. It should complement—not replace—addressing allergies, congestion or structural nasal obstruction.
May Reduce Waking for Water
If an open mouth is causing overnight dryness, reducing that dryness may mean fewer awakenings to drink water. Individual results vary, and frequent thirst should be discussed with a health professional.
May Feel More Comfortable for Your Partner
When mouth taping reduces open-mouth snoring for a suitable user, it may create a quieter bedroom for both people. Persistent or loud snoring should still be medically assessed.
May Support CPAP Users Experiencing Mouth Leak
Some people using nasal CPAP experience air leaking through an open mouth. Mouth taping should only be considered for this purpose after discussing it with the clinician managing your CPAP treatment.
Creates a Simple and Portable Sleep Routine
Individually sized strips are easy to keep beside the bed or pack while travelling. Consistent routines can make it easier to maintain sleep habits away from home.
Who May Consider Mouth Tape?
Mouth tape may be worth discussing with a health professional if you are a healthy adult who:
- Can breathe clearly through both nostrils
- Habitually sleeps with the mouth open
- Regularly wakes with a dry mouth
- Has mild snoring associated with mouth opening
- Wants a gentle reminder to maintain nasal breathing
Close your lips and breathe through your nose comfortably for several minutes. If breathing feels difficult, do not apply mouth tape.
Safety First
Who Should Not Use Mouth Tape?
Do not use mouth tape if you:
- Have a cold, blocked nose or significant congestion
- Cannot breathe comfortably through your nose
- Have untreated or suspected obstructive sleep apnoea
- Wake while gasping or choking
- Have severe nasal obstruction
- Have consumed excessive alcohol or sedating medication
- Feel anxious, panicked or claustrophobic when applying it
- Have irritated, broken or damaged skin around the lips
- Are a child unless specifically advised by an appropriate clinician
Step-by-Step
How to Use Sleep Mouth Tape
Check Your Nasal Breathing
Make sure you can breathe comfortably and freely through your nose before applying the tape.
Clean and Dry the Skin
Remove lip balm, skincare, oils and moisture from the lips and surrounding skin.
Relax Your Lips
Bring the lips together naturally without clenching the jaw or forcing the mouth tightly shut.
Apply Across the Centre
Position the strip horizontally across the middle of the lips and press the edges down gently.
Test It Before Sleeping
Wear it while awake for several minutes. Remove it immediately if you feel uncomfortable or cannot breathe easily.
Remove Gently in the Morning
Slowly peel from one side. Warm water can help if the skin feels sensitive.
Better Together
Can You Use Mouth Tape with Nose Strips?
Some adults pair mouth tape with external nose strips. The nose strip supports the feeling of clearer nasal airflow, while mouth tape provides a gentle reminder to keep the lips together.
This combination should only be used when nasal breathing is already clear and comfortable.
Shop Mouth Tape → Shop Nose Strips →How Long Does Mouth Tape Take to Work?
Some users notice less morning dryness after the first night. Changes to snoring or sleep comfort may take several nights to assess.
Give yourself time to become comfortable with the sensation. Begin by wearing the tape for a few minutes while reading or relaxing before trying it overnight.
Mouth tape is a simple breathing aid—not a cure for poor sleep, chronic congestion, structural nasal problems or sleep apnoea.
Speak to Your Doctor
When Snoring May Require Medical Assessment
Mouth tape should not be used to mask possible signs of obstructive sleep apnoea.
Speak with a GP if you experience:
- Pauses in breathing while sleeping
- Gasping or choking during the night
- Loud, persistent snoring
- Morning headaches
- Severe daytime sleepiness
- Difficulty concentrating
- High blood pressure or other sleep-apnoea risk factors
Frequently Asked Questions
Mouth Taping Benefits FAQ
What are the main benefits of mouth taping?
Potential benefits include encouraging nasal breathing, reducing morning dry mouth and reducing some snoring associated with sleeping with the mouth open. Evidence remains limited.
Does mouth tape stop snoring?
It may help selected people whose snoring is linked to open-mouth breathing, but it will not resolve snoring caused by the tongue, throat or obstructive sleep apnoea.
Is mouth tape safe every night?
It may be suitable for selected healthy adults who can breathe clearly through their nose. Stop using it if you experience irritation, anxiety or breathing difficulty.
Can I use mouth tape with a blocked nose?
No. Mouth tape should not be used with a cold, nasal congestion, significant allergies or any condition that makes nasal breathing difficult.
Can mouth tape treat sleep apnoea?
No. Mouth tape is not a treatment for obstructive sleep apnoea and could be unsafe for someone with untreated breathing obstruction.
Can you use mouth tape with facial hair?
Adhesion may vary depending on the amount and position of facial hair. Apply it to clean, dry skin and test it while awake before using it overnight.
What type of tape should I use?
Use a purpose-designed, skin-friendly sleep mouth tape. Avoid household, duct or packaging tape.
Sources and Further Reading
Build a Better Night-Time Routine
Support Closed-Mouth Nasal Breathing with On The Nose Co.
Discover breathable sleep mouth tape designed with a central slit and skin-friendly adhesive for comfortable overnight wear.
Shop On The Nose Co. Mouth Tape →
This article provides general information only and is not medical advice. Mouth tape is not intended to diagnose or treat obstructive sleep apnoea. Do not use mouth tape if your nose is blocked or you cannot breathe comfortably through your nose. Speak with a healthcare professional if you experience loud snoring, breathing pauses, gasping, choking or excessive daytime sleepiness.