Mouth taping for sleep: what the evidence says and who should avoid it

Mouth taping means taping your lips closed at night so you breathe through your nose. The evidence is limited and mixed. A 2025 systematic review found only 10 small, low-quality studies: two showed benefits in people with mild sleep apnoea, and the authors warned of potential harm. Mouth taping is not a treatment, and some people should never try it.

Below is what the studies actually found, who should not tape their mouth, the sleep apnoea warning signs to know first, and how to approach it more safely if you still want to try it.

What is mouth taping and why do people do it?

Mouth taping is a simple idea. Before bed, you place a small piece of skin-safe tape over your closed lips. If you tend to breathe through your mouth while asleep, the tape encourages you to breathe through your nose instead.

The trend grew on social media, where it is promoted for less snoring, fresher breath in the morning, better sleep and even a sharper jawline. The Sleep Foundation's review of mouth taping notes that most of these claims lack scientific support. The snoring claim has the most research behind it, and even that is thin.

What does the evidence say about mouth taping?

The 2025 systematic review in PLOS ONE

The most complete look at the research is a 2025 systematic review by Rhee and colleagues, published in PLOS ONE. The team, from the ear, nose and throat department at London Health Sciences Centre in Canada, searched 25 years of medical literature on mouth taping in people who mouth-breathe, snore or have sleep apnoea.

They found:

• Only 10 studies met their criteria, with 213 people in total.
• Two studies showed a statistically significant improvement in sleep apnoea measures, such as the number of breathing pauses per hour or drops in oxygen levels. Both involved people with mild sleep apnoea.
• The other studies showed no difference, and some discussed risks, including the risk of suffocation if the nose is blocked.
• Many studies excluded anyone with a blocked nose or nasal problems, so the results do not apply to them.
• All 10 studies were rated as poor quality.

The authors concluded that there appears to be a potentially serious risk of harm for people taping their mouths without guidance, and that more research is needed to show any clinical benefit. In a Western University news release on the review, senior author Dr Brian Rotenberg warned that people with undiagnosed sleep apnoea may be making their symptoms worse without knowing it.

The small study that found less snoring

The most-cited positive result is a 2022 preliminary study by Lee and colleagues in the journal Healthcare. It tested 20 adults who breathed through their mouths at night and had mild obstructive sleep apnoea. After a week, a home sleep test with their mouths taped showed:

• the median number of breathing pauses per hour fell from 8.3 to 4.7
• the median snoring index fell by 47%
• 13 of the 20 people met the researchers' definition of a good response

Those results are interesting, but the limits matter. There were only 20 people, there was no control group, and everyone had to tolerate the tape to be included. It tells you mouth taping may help some carefully selected people with mild sleep apnoea. It does not show it helps healthy sleepers, and it does not show it is safe for everyone.

When closing the mouth made breathing worse

A 2024 trial by Yang and colleagues in JAMA Otolaryngology looked at 54 people with obstructive sleep apnoea. During sedated sleep, researchers closed each person's mouth by pressing gently on the chin, and measured airflow. Across the whole group, airflow improved. But in people who breathed heavily through the mouth, airflow got worse when the mouth was closed, particularly if they had a blockage at the back of the nose, behind the soft palate.

The authors' point is that mouth breathing can be the body's way of getting round a blockage. Tape removes that escape route.

The newest review

A 2026 systematic review and meta-analysis in OTO Open found that a blocked nose was linked to worse sleep apnoea measures. There were too few mouth taping studies to combine, so the authors could only describe two of them, both in people with mild sleep apnoea, and called for more research on safety and practicality.

Is mouth taping safe?

For a healthy adult with a clear nose, mouth taping carries low but real risks. The Sleep Foundation lists skin irritation and rashes around the lips, discomfort for people with facial hair, disrupted sleep if the nose becomes blocked during the night, and anxiety or panic in people who are prone to it.

The bigger risk is who does it. Mouth taping is often tried by people who snore, and loud snoring is one of the main signs of sleep apnoea. If you have sleep apnoea and do not know it, tape can make breathing harder and delay you getting the right help.

Who should not try mouth taping?

Do not tape your mouth if any of these apply:

• You have suspected or diagnosed sleep apnoea, unless a sleep specialist has advised it.
• Your nose is blocked, including with a cold, hay fever, sinus problems or a deviated septum.
• You have asthma, COPD or another breathing condition.
• You feel anxious or claustrophobic with your mouth covered.
• It is for a child. Mouth taping has not been properly studied in children.

Sleep apnoea: the warning signs to check first

Obstructive sleep apnoea is when your airway repeatedly narrows or closes while you sleep. According to the NHS guide to sleep apnoea, signs include:

• your breathing stopping and starting while you sleep
• gasping, snorting or choking noises during sleep
• loud snoring
• feeling very tired during the day and finding it hard to concentrate

Often a partner notices first. The NHS says untreated sleep apnoea is linked to high blood pressure, stroke, type 2 diabetes, heart disease and a higher chance of accidents caused by tiredness. If any of these signs sound familiar, see your GP before you try tape or any other snoring product.

If you still want to try it: a safer approach

1. Rule out the warning signs above, and speak to your GP if you snore loudly.
2. Check you can breathe easily through your nose with your mouth closed for several minutes while awake.
3. Try the tape during the day first, while reading or watching TV, to see how it feels.
4. Use tape made for skin, never household or duct tape. Fold one end to make a tab so you can remove it quickly.
5. Skip it on any night your nose feels blocked, or after anything that makes you sleep more heavily than usual.
6. Stop straight away if you feel short of breath, anxious or panicky, or if your skin reacts.

Other ways to breathe through your nose and snore less

The NHS advice on snoring starts with changes that do not involve tape: lose weight if you are overweight, sleep on your side, do not smoke, do not drink too much alcohol, and avoid sleeping pills. If your snoring comes from a narrow or blocked nose, the NHS lists nasal dilators or strips that hold your nose open, and decongestants or nasal sprays to reduce swelling.

Nasal strips work on the nose rather than the mouth, so they suit people who mouth-breathe because their nose feels stuffy. Peak Airflow Nasal Strips lift the sides of the nose open and are drug-free. If you are not sure why you breathe through your mouth, our guide on how to stop mouth breathing at night works through the causes in a safe order.

If light also disturbs your sleep, our guide on whether sleep masks help you sleep covers the evidence on blocking it out.

A note on trackers: PulseRing Pro records blood oxygen, heart rate and sleep stages overnight, which can show you how your nights compare over time. It does not detect or diagnose sleep apnoea, and a normal-looking night on any wearable is not a reason to skip seeing your GP about loud snoring or pauses in breathing.

Frequently asked questions

Does mouth taping stop snoring?

It may reduce snoring in some people who breathe through their mouths. In one small 2022 study of 20 mouth-breathers with mild sleep apnoea, the snoring index fell by about half with tape. But that study had no control group, and a 2025 review rated all mouth taping studies as poor quality. Snoring from the throat or a blocked nose is unlikely to improve.

Is mouth taping safe?

It carries risks. Reported problems include skin irritation, anxiety and trouble breathing if the nose blocks during the night. A 2025 systematic review warned of a potentially serious risk of harm for people doing it without guidance. It is not safe if you have a blocked nose, a breathing condition, or suspected or diagnosed sleep apnoea.

Can mouth taping treat sleep apnoea?

No. Two small studies found fewer breathing pauses in people with mild sleep apnoea, but the evidence is too weak to call it a treatment, and in some people with sleep apnoea closing the mouth made airflow worse. If you think you have sleep apnoea, see your GP. Effective treatments exist, and a diagnosis matters for your health and, in some cases, for driving.

What kind of tape should you use for mouth taping?

Only tape designed to go on skin, never household, electrical or duct tape. Skin-safe tapes are gentler to remove and less likely to irritate your lips. Use a small piece, fold one end into a tab for quick removal, and test it during the day first. Stop if your skin reacts or you feel short of breath.

Can I tape my mouth if my nose is blocked?

No. If you cannot breathe easily through your nose, taping your mouth can make breathing difficult and is potentially dangerous. Skip it on any night you have a cold, hay fever or sinus congestion. If your nose is blocked most nights, speak to a pharmacist or your GP about the cause.

This article is for general information and is not medical advice. PulseRing Pro is a wellness device, not a medical device, and does not diagnose or treat any condition. If you are worried about your health, speak to your GP or a qualified clinician.