We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Mouth taping is a home remedy that’s supposed to help treat mouth breathing when you sleep. Mouth breathing itself is associated with numerous health conditions, including snoring, allergies, and oral health.

While some people online swear by taping their mouths as a solution to mouth breathing, the science behind this technique is lacking. Furthermore, there may be some unintentional side effects to contend with.

If you’re wondering whether mouth taping is a viable fad, here’s what you need to know about the potential benefits and risks behind it.

The process behind mouth taping works exactly as it sounds: You literally tape your mouth shut before you go to sleep.

If you’re a regular mouth breather, then in theory, you should automatically breathe through your nose if you’re not able to through your mouth.

This is the exact reverse of what happens when you have nasal congestion, where you breathe through your mouth because you can’t breathe through your nose.

While you might need to breathe through your mouth occasionally during exercise or if you have nasal congestion, it’s important to breathe through your nose as much as possible. Nose breathing helps to:

While sometimes marketed as a potential sleep apnea treatment, mouth taping itself may not help treat the pauses in breathing that are associated with this condition.

Instead, you might need more traditional sleep apnea treatments, such as oxygen therapy via continuous positive airway pressure (CPAP) machines.

While the benefits of breathing through your nose have been well established, there are also potential side effects associated with mouth taping.

You also shouldn’t use this method if you have severe nasal congestion from allergies or illnesses.

Talk to a doctor about the following risks of mouth taping:

It’s also important to remember that any benefits seen from mouth taping are based on anecdotal evidence only. To date, there haven’t been any clinical studies done to prove this technique treats any underlying health condition.

If you’re interested in trying mouth taping, talk to a doctor first to make sure it’s safe for you. Here’s how to get started:

Before taping your mouth before sleep, consider trying out this technique for a short time during the day to help acclimate yourself to the process. This can help you practice breathing through your nose during the day, too.

While mouth taping is a relatively modern fad, mouth tape itself is widely available. Several brands market their products as sleep tape, and they’re sold online and in drugstores.

If you’re not ready to commit to any brand-name sleep tape, you can also try out traditional surgical tape for the same purpose. You can find surgical tape at your local pharmacy.

Keep in mind that surgical tape may not be hypoallergenic, and so it may irritate your skin.

Shop for sleep tape for your mouth online.

The thought of taping your mouth at night may cause some anxiety at first, but it’s thought that you may become accustomed to mouth taping with time. If not, there are many other ways you can prevent mouth breathing while you sleep.

If allergies are to blame for your mouth breathing troubles, you can ask a doctor about over-the-counter (OTC) allergy medications.

When taken regularly, antihistamines such as cetirizine (Zyrtec) and fexofenadine (Allegra) can help prevent allergic reactions associated with seasonal allergies, pet dander, and dust mites.

Decongestants may help alleviate congested nasal passages from illnesses and hay fever. If allergies are the underlying issue, consider a dual product, such as Allegra-D or Zyrtec-D.

Guaifenesin (Mucinex) is another option for all causes of congestion.

Nasal strips won’t help breathing issues caused by sleep apnea, but they may help alleviate snoring.

Studies have also proven that nasal strips can decrease daytime sleepiness and dry mouth. These products are available at drugstores, and they’re placed over your nose every night before bed.

Some lifestyle changes can also help improve mouth breathing at night. These include:

Quitting smoking can be difficult, but a doctor can help create a cessation plan that works for you.

If you’re overweight, losing weight may also help decrease your risk for sleep apnea.

Mouth taping forces you to breathe through your nose while you sleep. Another way to get used to nose breathing is through breathing exercises throughout the day.

Breathe deeply through your nose so that your belly rises, and then exhale out your nose while pulling your belly toward your spine.

The more you practice deep nasal breathing, the better the chance that you’ll be accustomed to these techniques while you sleep.

Overall, taping your mouth purportedly helps prevent some of the side effects of mouth breathing, including:

Mouth breathing is also said to increase inflammation in your body. Chronic inflammation is associated with long-term consequences, including:

Mouth breathing is a potentially serious medical concern, especially if you’re starting to notice ongoing symptoms.

Mouth taping may potentially help, but you should acclimate yourself to the process and have the right gear on hand.

Before getting started, it’s important to talk to a doctor. They may also refer you to a sleep specialist for further treatment.

Last medically reviewed on August 5, 2020

Snoring is something that 45 percent of adults do. Read more about simple at-home treatments and when to see your doctor about it.

Approximately 1 in 2 people snore. If your snores are keeping you or your partner up at night, it's possible to find relief. Here's how to stop…

Even if your snoring does not bothering you too much, it is not a symptom to ignore. Discover 15 snoring remedies here, from sleeping on your side to…

We recently looked at some of the top options on Amazon and decided to give three different devices a try.

Snoring is something that 45 percent of adults do. Read more about simple at-home treatments and when to see your doctor about it.

Snoring during pregnancy may just be an annoying issue. However, there are some cases when it may signal a possible medical condition that needs…

Researchers say children who snore regularly may experience gray matter loss in their brains that can lead to behavioral problems and learning…