Mouth tape for sleeping has gone from niche biohacking trick to TikTok trend to something your mate mentions at the pub. The idea is simple: tape your mouth shut at night so you're forced to breathe through your nose. Nose breathing is quieter, filters the air better, and produces more nitric oxide, which helps keep airways open. In theory, less mouth breathing means less snoring.
The reality is more complicated than the TikTok clips suggest. A 2025 systematic review published in PLOS ONE looked at all available evidence on mouth taping for snoring and sleep-disordered breathing and concluded that the evidence is "uncertain" and "guided by poor evidence." Some studies show genuine benefits. Others show nothing. And for certain people, mouth tape is actively dangerous.
Here's what the research actually supports, who should stay well away from it, and the products worth trying if you decide to go ahead.
What the research says about mouth tape for snoring
A 2022 preliminary study published in Healthcare tested mouth taping on 20 mouth-breathers with mild obstructive sleep apnoea. The results were encouraging: the apnoea-hypopnoea index (AHI) and snoring intensity were both roughly halved. That's a meaningful reduction from a piece of tape.
But the study was small (20 people), short-term, and only included people with mild OSA who were confirmed mouth-breathers. A larger study of 71 people with sleep apnoea who taped their mouths for one night found that those with severe sleep apnoea still tried to breathe through their mouth — a phenomenon called "mouth puffing" where air leaks around or through the tape. The tape didn't stop their breathing pattern; it just made it harder.
The honest summary: mouth tape can help if you're a mouth-breather with mild snoring or very mild OSA. It's unlikely to help if your snoring is severe, if you have moderate or severe sleep apnoea, or if the obstruction is in your throat rather than related to mouth opening. If nasal congestion is the issue, nasal strips address that more directly.
Who should not use mouth tape for sleeping
This section matters more than the product reviews. Read it before buying anything.
Do not use mouth tape if you have:
- Sleep apnoea (diagnosed or suspected). Mouth tape can prevent you from breathing in through your mouth when your airway collapses. This is dangerous. If you snore loudly, wake up gasping, or your partner says you stop breathing during the night, see your GP before taping anything to your face.
- Chronic nasal congestion or allergies. If you can't breathe clearly through your nose while awake, you definitely can't breathe through it while asleep with your mouth taped shut.
- GERD (acid reflux). If you vomit or regurgitate during the night, having your mouth sealed creates an aspiration risk.
- Asthma or any respiratory condition. Anything that might restrict your ability to breathe through your mouth in an emergency.
Four out of ten studies in the 2025 PLOS ONE systematic review explicitly flagged that mouth taping poses a serious risk of asphyxiation in people with nasal obstruction or who might regurgitate. This is not a theoretical risk — it's a documented concern in the clinical literature.
Always check with your GP first if you're not sure whether mouth taping is safe for you. If you have a partner, the safest approach is to try it while they're still awake the first few times so someone is around if you have trouble.
Best mouth tape for sleeping UK
If you've ruled out the contraindications above and want to try mouth taping, here are the options available on Amazon UK.
SomniFix Sleep Strips
ASIN: B076CQ1NR8
The most popular purpose-built mouth tape, and the one I'd recommend starting with. SomniFix strips are shaped specifically for the mouth, with a breathing vent in the centre that allows limited mouth breathing if your nose gets partially blocked during the night. That vent is the main safety feature that separates purpose-built mouth tape from just sticking surgical tape over your lips.
The adhesive is hypoallergenic and designed for facial skin — it comes off cleanly in the morning without pulling or redness. You peel the backing off, press it over closed lips, and that's it. The first night feels strange. Having something over your mouth triggers a mild claustrophobic reaction in most people. By night three or four, you stop noticing.
28 strips per pack. They're not cheap per strip, but the purpose-built design and the breathing vent justify the premium over DIY alternatives, especially for your first few weeks while you're getting used to the sensation.
3M Micropore surgical tape
ASIN: B004U9MLV8
The budget option that snoring communities and sleep forums recommend constantly. 3M Micropore is medical-grade surgical tape — hypoallergenic, latex-free, and designed for use on skin. It's what hospitals use to secure dressings, and it costs a fraction of the price of purpose-built mouth strips.
The standard approach: tear off a short piece (roughly 3-4cm), place it vertically over the centre of your lips. Some people use a small strip horizontally. Either way, you're not sealing your entire mouth — just enough to discourage mouth-opening during sleep. If you need to open your mouth in an emergency, you can push the tape off with your tongue.
No breathing vent, which is the trade-off compared to SomniFix. If your nose gets blocked during the night, there's no built-in failsafe. For this reason, I'd recommend starting with SomniFix (which has the vent) and switching to Micropore once you know you can tolerate mouth taping comfortably.
One roll lasts months. Absurdly cheap per night compared to any other option.
MyoTape
ASIN: B0CSBH6BMW
A different design philosophy. Instead of going over your lips, MyoTape wraps around the outside of your mouth, creating a gentle elastic loop that holds your jaw closed without covering your lips at all. Your lips are free. You can still open your mouth slightly if you need to — the tape just provides resistance that keeps your jaw from falling open during sleep.
This is a good option for people who find the claustrophobic sensation of tape over their lips intolerable. It's less effective than full mouth coverage because your lips can still part slightly, but for many people that partial closure is enough to redirect most breathing through the nose.
The elastic material is comfortable and the adhesive is gentle on skin. Check the pack size on the listing as it varies — some packs are 30 nights, others larger — but either way, the per-night cost is reasonable.
Good first step if the idea of tape over your mouth makes you anxious, or if you tried SomniFix and couldn't get past the sealed-lips feeling.
Mouth tape vs other anti-snoring options
Mouth tape addresses one specific thing: keeping your mouth closed so you breathe through your nose. If your snoring is caused by mouth breathing, that can be enough. If the underlying cause is something else — nasal obstruction, tongue position, soft palate collapse — you need a different approach.
Our comparison of nasal strips vs chin straps vs mouth tape breaks down which device targets which cause. The full anti-snoring devices roundup covers every category if you're not sure where to start.
If you're the partner of a snorer rather than the snorer yourself, the approach is different entirely. Our article on how to sleep with a snoring partner covers what actually works from the other side of the bed.
Mouth tape for sleeping: frequently asked questions
Is mouth tape for sleeping safe?
For most healthy adults who can breathe clearly through their nose, purpose-built mouth tape with a breathing vent is generally safe. Do not use it if you have sleep apnoea, nasal congestion, GERD, asthma, or any condition that affects breathing. Check with your GP if you're unsure. Try it first while your partner is still awake.
Does mouth tape stop snoring?
It can reduce snoring caused by mouth breathing. A 2022 study found mouth taping roughly halved snoring intensity in mouth-breathers with mild sleep apnoea. It won't help if you snore through your nose or have moderate to severe sleep apnoea. If nasal obstruction is the issue, nasal strips are a better starting point.
Can I use normal tape instead of purpose-built mouth tape?
3M Micropore surgical tape is widely used as a cheaper alternative. It's hypoallergenic and medical-grade. Do not use duct tape, packing tape, or any non-medical adhesive — these can damage your skin and are not designed for overnight facial use. Start with purpose-built tape like SomniFix (which has a breathing vent) before switching to DIY options.
What if I can't breathe through my nose at night?
Do not use mouth tape. You need clear nasal breathing for mouth taping to be safe. If your nose is partially blocked, try nasal strips or dilators first to improve nasal airflow. If you have chronic congestion, see your GP — there may be an underlying cause that needs treatment.
Sources
- Lee YC, et al. "The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study." Healthcare, 2022.
- Rhee J, et al. "Breaking social media fads and uncovering the safety and efficacy of mouth taping." PLOS ONE, 2025. (Systematic review)
- Sleep Foundation. "Mouth Taping for Sleep: Does It Work?" 2025.
- Cleveland Clinic. "Is Mouth Tape Safe To Use While Sleeping?" 2025.
