I Tried Mouth Taping for 5 Nights—Here’s What Happened

What Is Mouth Taping—and Why Did I Try It?

Mouth taping is a sleep trend that involves sealing your lips shut with tape to promote nasal breathing. While some claim it improves sleep quality, reduces snoring, and benefits oral health, it’s not for everyone.

I had always been aware of this trend, but it wasn’t until my dentist pointed out signs of mouth breathing—like tooth erosion and teeth grinding—that I decided to give it a shot. After confirming that no one has died from mouth taping (yes, I Googled it), I bought a roll of tape and started my five-night experiment.

Here’s how it went.

Nighttime Mouth Taping: My Experience

I chose Nexcare Gentle Paper Tape, which had thousands of positive reviews and was budget-friendly.

The first challenge? The tape was stickier than expected. Placing it horizontally across my lips felt too restrictive, so I switched to a smaller vertical strip for a safer, less claustrophobic fit.

The result? While I managed to fall asleep with the tape on all five nights, I never woke up with it still in place. Every morning, I found it somewhere in my bed or stuck to random parts of my body—once, even wrapped around my thumb (with no memory of how it got there).

A likely reason? I struggle with nasal breathing. My doctor had previously diagnosed me with a partially deviated septum, enlarged turbinates, and frequent nasal congestion from allergies. This made sustained nasal breathing at night difficult, especially when I wasn’t sleeping in the right position.

Mouth Taping While Awake Was Easier

Since overnight mouth taping didn’t work for me, I decided to ease into the habit by using the tape while awake.

For a couple of hours each day, I taped my mouth shut while working at my desk. This allowed me to practice nasal breathing without the risk of suffocating in my sleep (a big plus). Sitting upright helped open my airways, making breathing through my nose much easier than when lying down.

While I can’t say I noticed any major health benefits, I did take deeper breaths, which felt calming in the moment.

Does Mouth Taping Have Real Benefits?

Scientific research on mouth taping is limited. However, a 2022 study suggests it may help people with mild obstructive sleep apnea (OSA) by promoting nasal breathing. That said, more studies are needed.

Potential benefits of nasal breathing include:

✔️ Filtering allergens and bacteria before air reaches your lungs

✔️ Warming and humidifying air, reducing throat irritation

✔️ Boosting nitric oxide production, which supports circulation and oxygen delivery

✔️ Reducing snoring and improving sleep quality

✔️ Preventing dry mouth, lowering the risk of cavities and bad breath

The Risks of Mouth Taping

Mouth taping isn’t risk-free. Potential downsides include:

⚠️ Breathing obstruction: If you have nasal congestion or airway issues, taping your mouth shut can make it difficult to get enough air.

⚠️ Anxiety or discomfort: Some people feel panicked or claustrophobic with their mouth taped shut.

⚠️ Skin irritation: Adhesive tape can cause redness, irritation, or allergic reactions.

⚠️ Sleep disturbances: If you’re not used to nasal breathing, taping your mouth may cause frequent waking or restless sleep.

Mouth Taping Isn’t for Everyone

After my five-night experiment, I realized mouth taping isn’t the best fit for me—and it may not be for everyone. Avoid it if you:

❌ Have frequent nasal congestion from allergies or colds

❌ Have obstructed nasal passages or a deviated septum

❌ Have asthma or respiratory conditions

❌ Have sleep apnea (diagnosed or suspected)

❌ Experience anxiety or claustrophobia

❌ Have sensitive skin prone to irritation from adhesives

If you’re curious about trying mouth taping, consult a doctor or sleep specialist first, especially if you have underlying breathing or sleep issues.

Final Verdict: Is Mouth Taping Worth Trying?

For some, mouth taping might promote healthier breathing and better sleep. But for others—like me—it can be frustrating, uncomfortable, or downright impractical.

If you struggle with nasal congestion or airway issues, mouth taping likely won’t work for you. But if you breathe well through your nose and want to experiment, starting with short daytime sessions may help ease the transition.

Would I try it again? Probably not. But if you’re considering it, just make sure you can breathe before taping your mouth shut.