The Self-Care Hack You Haven’t Tried: Mouth Taping for Better Sleep
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What if I told you that a tiny piece of tape could improve your sleep, reduce snoring, and even boost your oral health?
Mouth taping at night is one of those weird-but-effective self-care hacks that’s been making waves in wellness circles. But is it just another TikTok trend, or is there actual science behind it? Let’s dive in.
What is Mouth Taping?
Mouth taping is exactly what it sounds like—applying a small piece of tape over your lips before bed to encourage nasal breathing while you sleep.
Why does this matter? Breathing through your nose is how our bodies are designed to function, while chronic mouth breathing can lead to poor sleep, increased snoring, and even dental and respiratory issues (1).
But does it actually work? Science says… yes, and there’s growing research to support it.
The Science-Backed Benefits of Mouth Taping
1. It May Reduce Snoring & Sleep Apnea Symptoms
One of the biggest claims about mouth taping is that it helps with snoring and mild obstructive sleep apnea (OSA). Research has found that mouth breathing is linked to increased airway collapse, leading to snoring and fragmented sleep (2).
A study published in the Journal of Oral and Maxillofacial Surgery, Medicine, and Pathology found that mouth breathing can contribute to airway instability and reduced oxygen intake during sleep (3).
2. It Promotes Healthier Breathing
Nasal breathing is how our bodies are designed to take in air—it filters out allergens, humidifies the air, and even produces nitric oxide, which can improve oxygen circulation and support cardiovascular health (1).
Mouth breathing, on the other hand, can lead to:
🚫 Dry mouth & bad breath
🚫 Poor sleep quality & daytime fatigue
🚫 Increased risk of airway obstruction & respiratory infections
By taping your mouth shut, you’re retraining your body to breathe through your nose, which may enhance oxygen absorption and overall respiratory health.
3. It Can Improve Oral Health
If you wake up with a dry mouth or feel like your breath is off first thing in the morning, mouth breathing could be the culprit. Sleeping with your mouth open reduces saliva production, which can lead to:
🔸 Increased bacteria growth → Bad breath
🔸 Lower pH levels → Higher risk of cavities
🔸 Gum inflammation → Periodontal disease
A study from the National Library of Medicine found that mouth breathers have a significantly lower saliva flow rate, which can contribute to cavities and other oral health problems (1).
By switching to nasal breathing, you help maintain moisture in your mouth, protecting your teeth and gums while reducing bad breath.
So… Should You Try It?
Like any wellness trend, mouth taping isn’t for everyone. If you have nasal congestion, severe sleep apnea, or anxiety about taping your mouth shut, this may not be the right hack for you.
But if you’re a habitual mouth breather looking for a simple way to improve sleep and overall health, it’s an easy, low-risk experiment.
How to Try It Safely
✅ Use gentle, skin-safe tape (some tapes can be irritating—opt for one designed for this purpose!)
✅ Start by wearing it for short periods before bed to get used to the sensation.
✅ Ensure your nose is clear before taping—don’t try this if you have congestion!
✅ If you feel panicked or uncomfortable, remove it immediately.
👉 If you want to start, I highly recommend using Dream Recovery’s mouth tape strips (code CMCHE for a discount!). They’re designed specifically for sleep and are much safer than DIY tape solutions.
Final Thoughts
Mouth taping is one of those self-care practices that sounds extreme but might actually have merit. While more research is needed, the existing evidence suggests it can improve nasal breathing, reduce snoring, and benefit oral health.
Would you try it? Have you already experimented with mouth-taping? Drop a comment and let’s discuss!
Sources
(National Library of Medicine, 2022): Mouth breathing and health risks
(Sleep Foundation, 2023): The dangers of sleeping with your mouth open
(Journal of Oral and Maxillofacial Surgery, Medicine, and Pathology, 2022): Mouth breathing and airway obstruction
TL;DR – Want to Try Mouth Taping?
Try Dream Recovery’s mouth tape for a gentle, effective solution. Use code CMCHE for an exclusive discount!