What Does Mouth Tape Do? A Complete Guide to Benefits & Limits

[Photo by mheim3011 on Canva.]

Key Takeaways

• Mouth taping helps reduce oral breathing at night by encouraging nasal breathing during sleep.

• Breathing through the nose supports better oxygen flow and oral health.

• Mouth tape is not a replacement for medical treatments for sleep apnea or breathing disorders.

• People with nasal obstruction, chronic congestion, allergies, or breathing conditions should avoid mouth taping.

• GetCheeky mouth tape can be a low-cost sleep aid for dry mouth and sleep quality support.

If you struggle with snoring or find yourself feeling groggy even after a full night's sleep, you might be dealing with mouth breathing. Mouth tape has recently become a surprisingly simple solution to this problem.

In this guide, we'll explore what mouth tape does, what it can't do, who it's right for, and what to watch out for. We'll also offer information on GetCheeky's mouth tape and how it can help you.

What is Mouth Tape & How Does it Work?

Mouth tape is an adhesive strip that you place across the lips before bedtime. The goal is to keep your mouth gently closed while you sleep, encouraging nose breathing.

Labs design modern mouth tapes as novel porous oral patches or with a slit that allows gentle airflow instead of fully sealing the lips.

Mouth tapes should also be ideal for human skin without causing irritation. GetCheeky mouth tape is gentle and hypoallergenic, making it good for nightly use.

Why Does Nasal Breathing Matter?

Organizations such as the Sleep Foundation stress the importance of nasal breathing for maintaining healthy sleep patterns.

Your nose acts as a filter and temperature regulator for the air you breathe. Breathing through your nose supports better oxygen exchange and can reduce snoring. Nasal breathing leads to slower, deeper breaths that engage the diaphragm, leading to a slower heart rate and lower blood pressure.

Mouth breathing, on the other hand, can lead to dry mouth and even disrupted sleep cycles. Mouth taping works by gently discouraging your mouth from hanging open, promoting nasal breathing. Note that mouth tape should not seal your mouth completely shut or prevent you from breathing.

Benefits of Mouth Taping

While scientific evidence on the benefits of mouth taping is limited, some support mouth taping for the following benefits:

Reduced Snoring

When your mouth stays closed, you’re less likely to experience the soft tissue vibration in the upper airway that causes snoring. While not a cure for sleep disorders, many people with mild snoring see a noticeable difference.

A study on the impact of mouth taping in mouth breathers confirms that using mouth tape reduced snoring severity and frequency in people with mild sleep apnea.

Improved Sleep Quality

The same study on the impact of mouth taping in mouth breathers reported improved sleep quality. It may be because of fewer sleep disruptions and deeper, uninterrupted sleep cycles.

Better Oral Health

Mouth breathing can dry out saliva, your mouth’s natural cleaning system. Without it, bacteria thrive, leading to issues like bad breath and gum disease. Mouth taping prevents saliva from drying up by keeping your mouth closed, reducing the risks of these issues.

If you wear a night guard for teeth grinding, maintaining a closed mouth can reduce exposure to dry air and help protect your oral tissues.

Important to Note: There are so few studies available on mouth taping that users should see it as a supportive habit rather than a medical treatment.

What Mouth Tape Can Not Do

Mouth tape isn’t for everyone. Some people need guidance from sleep medicine specialists to address their problems. Here's what mouth tape cannot do:

Not a Treatment for Serious Sleep Disorders

If you suffer from obstructive sleep apnea or sleep disordered breathing, mouth tape is not a standalone solution. It's not a replacement for continuous positive airway pressure (CPAP) machines or physician-prescribed treatments.

Won’t Fix Nasal Obstruction

If you have a deviated septum, airway obstruction, chronic nasal congestion, nasal polyps, general trouble breathing, or chronic allergies, taping your mouth shut is not the solution, as it will further obstruct breathing.

Not for Anxiety-Prone Sleepers

If you often feel claustrophobic or have breathing anxiety, mouth taping can be uncomfortable or even triggering.

Cannot Replace Nasal Hygiene

If you are taping your mouth but your nose is still full of dust or inflammation, you are starving yourself of oxygen. Mouth taping doesn't clear your nose.

Not for Fixing Jawlines Overnight

In the question of whether mouth taping improves your jawline, the answer is that it cannot give you a chiseled jawline instantly or strengthen jaw muscles.

While chronic mouth breathing in children can affect facial development, simply taping your mouth as an adult won't reshape your bone structure.

Nasal breathing can only encourage better tongue posture and engage the muscles that support the jaw. If a better jawline is your goal, consider orthodontic or professional medical consultation.

Not Usable After Alcohol or Sedatives

You should never use mouth tape if you’ve been drinking alcohol or taking heavy sleep meds. These substances relax your throat muscles and suppress your wake-up reflex.

If your nose gets blocked or you need to cough/vomit while your mouth is taped, your body might not react fast enough to save you. You could stop breathing.

Who Should Use Mouth Tape & Who Should Avoid It

Good Candidates

• Light to moderate snorers without nasal obstruction.

• People who wake up with dry mouth or bad breath.

• Those who want to improve sleep quality without medications.

• Some people can use tape with their CPAP therapy (specifically with nasal pillows) to prevent air from escaping from their mouths.

• People who are doing breathing retraining to lower their resting respiratory rate.

People Who Should Avoid Mouth Tape

• Anyone diagnosed with obstructive sleep apnea (OSA).

• People with chronic nasal congestion, a deviated septum, or sinus issues.

• Asthma or COPD (Chronic obstructive pulmonary disease) patients.

• Children or pregnant people (unless approved by a doctor).

• People with GERD or acid reflux.

• Anyone who has consumed alcohol or sedatives.

• Epilepsy patients.

• People with nasal valve collapse.

• Those with skin sensitivities and acne.

• Anyone recovering from recent neck surgery or upper airway procedures.

If you're not sure if mouth taping helps you, speak with a sleep specialist or an internal medicine physician.

How to Use Mouth Tape Safely

1. Choose the Right Tape: Use hypoallergenic, skin-safe tape with a small slit in the middle, such as GetCheeky mouth tape. The slit allows for emergency mouth puffing if the nose gets blocked, making it one of the best mouth tapes. Avoid duct tape or regular adhesives.

2. Do the Hand Test: Stick the tape to the back of your hand a few times first to de-tack it so it isn't as aggressive on your face.

3. Apply to Dry Skin: Clean and dry lips and surrounding skin to help the tape stick.

4. Position Gently: Place tape vertically or horizontally across your closed lips. It should seal to discourage oral breathing, but not restrict. Our hypoallergenic tape does just that.

5. Test It: Try it while awake first. You should still be able to open your mouth if needed.

6. Pair with Nasal Strips: If you have mild congestion, pairing with nasal strips or chin straps can help open nasal passages.

7. Removal: Always remove tape slowly after a night's rest to avoid skin irritation or allergic reaction.

A Note on Sleeping Positions

Your sleep position can also help prevent mouth breathing and position-dependent snoring. Sleeping on your back increases the likelihood of snoring and oral breathing. Therefore, sleep on your side to maintain an open airway.

If you must sleep on your back, use a wedge pillow or adjustable base to keep the tongue forward and reduce nasal congestion.

Cost & Where to Buy Mouth Tape

Mouth tape is an affordable wellness tool. Prices range from $15 to $25 for a 30-night pack, depending on brand and quality. Some brands include a free case or sample strips. Our 60-night supply of mouth tape costs $31.99, and you can get 25% off when you subscribe to our service. You will also get a free travel case with every pack.

GetCheeky Mouth Tape

GetCheeky’s mouth tape offers everyday comfort, especially for those with sensitive skin. We make our tapes with a gentle, hypoallergenic adhesive.

Our mouth tape can help with snoring and dry mouth. GetCheeky’s product encourages nasal breathing by gently limiting airflow through the oral cavity, helping you get a more restful night’s sleep.

We ship fast and in discreet packaging for your convenience and privacy. So, if you're ready to keep your mouth shut for a good night's sleep, order your 60-night pack today.

FAQs

Does Mouth Taping Improve Jawline?

No, mouth taping doesn’t physically change your jawline. Nasal breathing can encourage better tongue posture and engage the muscles that support the jaw.

Do Dentists Recommend Mouth Taping?

Some dentists may recommend mouth taping for patients with dry mouth, mild snoring, or mouth breathing issues, but only if nasal breathing is unobstructed. Always talk to your doctor or dentist before starting.

What’s the Difference Between Mouth Tape and Nasal Strips?

Mouth tape keeps the mouth gently closed to encourage nasal breathing, while nasal strips (such as Breathe Right nasal strips) open the nasal passages to make breathing through the nose easier.

Is Mouth Taping Good for Your Teeth?

Yes. Mouth taping can help reduce dry mouth, which lowers the risk of cavities and bad breath. It helps saliva stay in the oral cavity, supporting natural tooth protection. If you wear a retainer at night, keeping your mouth closed may also help maintain a cleaner oral environment around

How Long Should You Leave Mouth Tape on?

You should wear mouth tape throughout the night, for around seven to nine hours during sleep. Remove it gently in the morning to avoid skin irritation.

Conclusion

So, how is mouth tape helpful? It’s a simple, affordable way to encourage healthier breathing and better sleep. It can reduce snoring, help prevent dry mouth, and support oral health. But it’s not for everyone, and it shouldn’t replace medical treatment for sleep disorders.

The best approach to mouth taping is to try it safely, with the right tape, and see how your body responds. When you're ready, grab your first pack of GetCheeky mouth tape for full sleep protection and comfort.

References

• How To Stop Sleeping With Mouth Open. (2023, May 16). Sleep Foundation.

• Lee, Y.-C., Lu, C.-T., Cheng, W.-N., & Li, H.-Y. (2022). The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare, 10(9), 1755.