Mouth tape has become a popular addition to nighttime routines, particularly among people who want to support nasal breathing or regularly wake up with a dry mouth.
However, covering your mouth while sleeping is not suitable for everyone. It is important to understand the possible risks, check that you can breathe freely through your nose and use only a purpose-designed, skin-friendly product.
This guide explains how to approach mouth tape carefully and what you should know before trying it.
What Is Mouth Tape?
Mouth tape is an adhesive strip designed to support a closed-mouth position during sleep. It is generally placed over the centre of the lips to discourage the mouth from falling open.
Unlike household tape, purpose-designed mouth tape should be made from breathable material with an adhesive intended for use on the skin.
Mouth tape does not force your body to breathe better, nor is it a treatment for snoring, sleep apnoea or another medical condition. It is simply intended to provide gentle support for a closed-mouth position.
Want to understand why nighttime breathing habits matter? Read our guide to nasal breathing vs. mouth breathing while sleeping.
Is Mouth Tape Safe?
There is currently limited scientific evidence supporting the claimed benefits of nighttime mouth taping. A 2025 systematic review examined ten studies involving 213 participants and concluded that indiscriminate use may carry serious risks, especially when nasal obstruction is present.
Possible side effects include:
- Difficulty breathing
- Skin irritation or redness
- An allergic reaction to the adhesive
- Anxiety or a claustrophobic feeling
- Difficulty falling or staying asleep
For this reason, you should speak with a qualified healthcare professional before trying mouth tape, particularly if you snore, have breathing problems or experience disrupted sleep.
Who Should Not Use Mouth Tape?
Do not use mouth tape if you cannot breathe completely freely through your nose.
You should avoid mouth taping if you have:
- A blocked or congested nose
- A cold, flu or respiratory infection
- Chronic nasal congestion or severe allergies
- Known or suspected sleep apnoea
- Unexplained or persistent snoring
- A deviated septum or another nasal obstruction
- Skin irritation, wounds or a rash around your mouth
- Anxiety about having your mouth covered
- Any condition that may affect your breathing
Mouth tape should not be used by children. If you are unsure whether it is suitable for you, consult a doctor before use.
How to Use Mouth Tape
If you have discussed mouth taping with a healthcare professional, can breathe freely through your nose and decide to try it, follow these steps carefully.
Step 1: Test Your Nasal Breathing
Before applying anything to your mouth, close your lips naturally and breathe calmly through your nose for several minutes.
Both inhaling and exhaling should feel comfortable and unrestricted. Do not use mouth tape if breathing through your nose feels difficult.
Step 2: Test the Adhesive on Your Skin
Apply a small piece of the product to clean skin during the day and leave it in place for the period recommended by the manufacturer.
Remove it if you experience itching, burning, redness or irritation. People with sensitive skin should be particularly cautious.
Step 3: Practise During the Day
Do not make your first experience an entire night.
Try wearing the mouth tape for a few minutes while you are awake, calm and sitting upright. This allows you to become familiar with the sensation and check that you can remove the strip easily.
If you feel anxious or uncomfortable, remove it immediately.
Step 4: Clean and Dry Your Skin
Wash your face and remove makeup, skincare products and oils from your lips and the surrounding skin.
Dry the area thoroughly. Adhesive may not attach properly to wet or oily skin.
If you have facial hair, make sure you select a suitable placement that does not pull excessively when the strip is removed.
Step 5: Close Your Lips Naturally
Relax your jaw and bring your lips together without pressing them tightly. Your teeth should not be clenched.
The purpose is to support a natural closed-mouth position, not to force your jaw into an uncomfortable position.
Step 6: Apply the Strip
Place the mouth tape over the centre of your closed lips according to the instructions supplied with the product.
Smooth it gently against your skin. Do not add extra layers or use other adhesive tape to make it stronger.
Step 7: Check Your Breathing Again
Once the strip has been applied, breathe normally through your nose for several minutes before lying down.
You should feel calm and be able to breathe without effort. Remove the tape immediately if you experience breathlessness, anxiety, dizziness or discomfort.
Step 8: Remove It Gently
In the morning, slowly loosen one edge and peel the tape away without pulling sharply.
If necessary, use warm water to soften the adhesive. Stop using the product if you notice persistent redness or irritation.
Tips for a More Comfortable Experience
Start Slowly
Becoming accustomed to a new sensation can take time. Begin with short daytime tests and do not force yourself to use the tape for an entire night.
Keep Your Bedroom Comfortable
A cool, well-ventilated bedroom may feel more comfortable than an overheated or excessively dry room.
Stay Hydrated
Regular hydration throughout the day may help if you regularly experience dryness in the morning.
For more possible causes and practical tips, read our article about waking up with a dry mouth.
Never Use Household Tape
Packing tape, duct tape and other household adhesives are not designed for facial skin. They may be too strong, cause irritation or make the mouth difficult to open quickly.
Choose a product specifically designed for use around the lips.
When Should You Stop?
Remove the tape immediately and discontinue use if you experience:
- Difficulty breathing
- Panic or anxiety
- Dizziness
- Skin irritation or swelling
- Repeated awakenings
- Worsening sleep quality
Speak with a healthcare professional if you regularly wake up gasping, experience breathing pauses, snore heavily or feel extremely tired during the day. These can be signs of an underlying sleep-related breathing problem that requires proper assessment.
Choosing a Purpose-Designed Mouth Tape
If a healthcare professional considers mouth taping appropriate for you, choose a product designed specifically for nighttime use.
BoomBoom Mouth Tape features soft, breathable material and a skin-friendly adhesive. It is designed to provide gentle support for a closed-mouth sleeping position and is easy to add to your evening routine.
A comfortable evening starts with consistent habits. Discover how to build a better nighttime routine in eight simple steps.
Always read and follow the instructions supplied with the product.
A Careful Approach Comes First
Mouth tape may seem like a simple nighttime accessory, but it should never be used without considering your breathing and overall health.
Make sure your nose is completely clear, test the product while awake and remove it immediately if it causes any discomfort. Most importantly, do not use mouth tape to self-treat snoring, sleep apnoea or breathing problems.
If mouth taping is appropriate for you, a purpose-designed product and a careful, gradual approach can help make the experience more comfortable.
Discover BoomBoom Mouth Tape and read the complete product instructions before use.
Frequently Asked Questions
Where should mouth tape be placed?
Purpose-designed mouth tape is generally placed over the centre of naturally closed lips. Always follow the specific instructions supplied with your product.
Can I use normal tape on my mouth?
No. Household adhesives are not designed for facial skin and may be too strong or irritating. Only use a purpose-designed, skin-friendly product.
Should I try mouth tape while awake first?
Yes. Testing the product briefly while awake allows you to assess your nasal breathing, comfort and skin response before considering nighttime use.
Can mouth tape treat snoring or sleep apnoea?
No. Mouth tape is not an approved treatment for sleep apnoea and should not be used to self-treat snoring or breathing problems. Seek medical advice for persistent symptoms.
Can I use mouth tape with a blocked nose?
No. Never use mouth tape if your nose is blocked, congested or difficult to breathe through.
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