What Is Mouth Taping and Does It Improve Sleep?

Mouth taping is a trending sleep hack that’s gaining serious momentum, especially on TikTok and wellness blogs. But what is it and can it actually help you sleep better?

Mouth taping involves placing a small piece of porous, skin-safe tape over the lips before bed. This encourages nasal breathing instead of mouth breathing, which is thought to support better oxygen exchange, improve snoring, and enhance overall sleep quality.

Why does it work?
Nasal breathing activates nitric oxide production, which helps regulate blood pressure and improve oxygen delivery to tissues. It also keeps airways open, reduces dry mouth, and may minimize sleep interruptions caused by snoring or mouth dryness.

Who is it for?
Mouth taping might benefit:

- People who snore or wake up with a dry mouth

- Light sleepers who wake often

- Individuals with mild sleep apnea (though professional advice is crucial here)

Who should avoid it?

- Anyone with serious nasal congestion, allergies, or diagnosed sleep apnea

- People who feel claustrophobic or anxious about restricting their mouth at night

How to try it safely:

- Use medical-grade mouth tape or specialized sleep strips like Somnifix.

- Start with a small vertical strip in the center of your lips.

- Do a short trial nap before using it overnight.

The verdict:
Mouth taping is low-cost, non-invasive, and potentially effective for certain people. While studies are still limited, anecdotal evidence and user testimonials suggest it may significantly improve sleep quality for habitual mouth breathers. As with any biohack, consult a healthcare professional if you have any concerns.