The Best Mouth Tape for Sleeping

UPDATED
Written by David Rubin

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Mouth taping has quickly gained traction on social media, with influencers touting benefits like reduced snoring, better breathing, and even improvements in oral health and sleep quality. While there’s growing interest in this simple nighttime habit, it’s important to separate hype from evidence.

Current research on mouth taping is still limited, and some of the more dramatic claims—like clearer skin or a more defined jawline—aren’t backed by science. That said, many people do report improvements in mild snoring and mouth breathing, and with the right product and guidance, it may offer a helpful addition to your sleep routine.

That’s why we tested dozens of brands to find out what really works. Below, we’ll walk through the best options on the market and highlight the key benefits and safety tips to keep in mind.

Our Top Picks

Best Overall

Dream Mouth Tape

Dream Mouth Tape
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Dream Recovery Mouth Tape is made from organic bamboo silk with medical-grade, hypoallergenic adhesive for a secure, all-night hold that stays gentle on sensitive skin.

Price $34
Size One size
Color Cloud or sky
Pros
  • Soft, bamboo-derived fabric
  • Large surface area helps with adhesion
  • Two-way stretch
Cons
  • May not stick with all types of facial hair
  • Occasional small manufacturing flaws
  • Full-coverage design may feel claustrophobic

Dream Recovery Mouth Tape is rectangular and offers a secure fit, with generous coverage of the lips and mouth. It’s also flexible and allows you to breathe or cough through the tape if necessary.

Great for sleepers with sensitive skin, this tape is made with organic bamboo-derived fabric and a medical-grade hypoallergenic adhesive. It’s designed to gently peel off in the morning without irritating your skin. It’s sold in two colors, cloud and sky, and designed to work for people with facial hair.

Best Value

SomniFix Mouth Strips

SomniFix Mouth Strips
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SomniFix Mouth Strips conform to your lips with a transparent, ergonomic design and center mesh vent—secured with hypoallergenic, gel adhesive that stays gentle and removable.

Price $25
Size One size
Color Clear
Pros
  • Small breathing vent for peace of mind
  • Low-profile, transparent design
  • 30-night trial period
Cons
  • Monthly pack only includes 28 strips
  • Doesn’t work with lip balm
  • One size only

Mouth Strips by SomniFix feature a flexible, ergonomic design that mimics the shape of the lips and has a mesh breathing vent at the center of the mouth. The transparent design feels less claustrophobic and may appeal to people who are self-conscious about wearing mouth tape.

The strips are hypoallergenic and latex-free. They use a medical-grade, gel-like adhesive designed for easy removal, and many users with facial hair are able to use them successfully.

Best for Sensitive Skin

VIO2 Unscented Mouth Tape

VIO2 Unscented Mouth Tape
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VIO2’s Unscented Mouth Tape features a soft cotton-poly blend in an “H” shape that lets you wear it horizontally or vertically.

Price $57
Size One size
Size Blue
Pros
  • Room to drink through a straw
  • Designed for kids 6 and up
  • Minimalist design
Cons
  • May leave residue on skin
  • Sparse facial coverage
  • Only available in blue

The VIO2 Unscented Mouth Tape has a unique design in the shape of a capital H. This design is intended to feel less claustrophobic than full-coverage strips and is less likely to cause breakouts.

You can wear the mouth tape horizontally or vertically. When worn horizontally, there’s a small gap on either side of the adhesive that leaves room for emergency breathing or drinking through a straw. The vertical position is better for users with facial hair.

The VIO2 is made with a cotton-poly blend fabric and a medical-grade adhesive. If you have sensitive skin, the company recommends applying lip balm or moisturizer five to 10 minutes before using the strips.

Best for Beginners

Loftie Mouth Tape

Loftie Mouth Tape
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Loftie Mouth Tape uses stretchy, latex-free material with grab tabs and a center vent to encourage nasal breathing and help you stay comfortable all night.

Price $30
Size One size
Color Bordeaux
Pros
  • Tabs help with removal
  • Emergency breathing hole
  • Skin-friendly adhesive
Cons
  • Full-coverage design can feel claustrophobic
  • May leave behind some residue on removal
  • Single color option is too bold for some people

Loftie Mouth Tape features easy-to-grab tabs at the top corners and a small hole in the middle of the mouth, just in case you need to catch your breath. The slightly stretchy, latex-free material adapts to the shape of your mouth so you don’t feel stifled.

The mouth tape is made with a gentle adhesive designed not to irritate sensitive skin. The burgundy-color strips are sold 30 per package, designed for one month of use. 

Best Multipurpose

SayLess Night Lips

SayLess Night Lips
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SayLess Night Lips Mouth Tape features a soft, stretchy latex-free lip-shaped patch in three fun colors, breathable and facial-hair-friendly.

Price $27
Size One size
Color Champagne, espresso, and flirt (pink)
Pros
  • Lip shape makes wearing mouth tape fun
  • Three color options
  • Eligible for HSA/FSA and discounted subscription plans available
Cons
  • No hole for drinking water
  • Less coverage than other brands
  • Quirky design might not appeal to everybody

SayLess Night Lips feature a quirky, lip-shaped design that makes bedtime a little more fun. They’re made of a soft, stretchy, latex-free fabric and come in three colors: champagne, espresso, or “flirt” (pink).

They work well in conjunction with moisturizer and lip balm, and a few users have mentioned the lips work well over facial hair. The lips are easy to breathe through and leave no residue when you take them off in the morning. 

The cost is similar to other mouth tapes, but if you get a subscription, you get a significant discount off the unit price.

Best for Beards

Zzz Mouth Tape

Zzz Mouth Tape
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ZzzTape Mouth Tape comes in two sizes and colors, with medical-grade woven fabric and beard-friendly adhesive.

Price $50
Size Original or large
Color Midnight grey or serene pink
Pros
  • Works with facial hair
  • Available in two sizes
  • Affordable
Cons
  • Some users report it’s not sticky enough
  • Not as breathable as other brands
  • A few reviewers encountered a chemical-like smell

ZzzTape is rectangular and made of medical-grade fabric with a slightly stretchy woven texture. It’s sold in two colors and two sizes, making it one of the few mouth tapes on our list offered in more than one size.

This mouth tape is designed to be used with a beard. The company recommends massaging the strips for 15 to 30 seconds to warm up the adhesive before applying to clean, dry lips.

A pack includes 30 pieces. The price runs a little lower than average, and it’s eligible for payment through an HSA/FSA plan. 

What Is Mouth Taping?

Mouth taping refers to the practice of sealing the lips shut with a removable adhesive strip. It’s most often used at night to discourage mouth breathing and encourage breathing through the nose instead.

What Are the Benefits of Mouth Taping?

Mouth taping has only gained popularity in the last several years, so research on its benefits is limited. It’s thought that by redirecting breathing through the nose and adjusting the shape of the airway, mouth taping during sleep may help improve symptoms related to breathing and dental health.

Helps Prevent Snoring

Mouth breathing during sleep allows tissues in the back of the throat to relax and close the airway. By taping the lips shut, the lower jaw is less likely to fall back, which, in theory, opens up the airway. Though more research is needed, a few small studies do support the idea that mouth taping can reduce snoring and mild obstructive sleep apnea symptoms, especially for back sleepers.

However, it’s important to note that mouth tape isn’t a treatment for moderate or severe obstructive sleep apnea and could actually be dangerous for people who have this condition. If you’re experiencing disrupted sleep, snoring, or other symptoms, it’s important to seek professional treatment to avoid the risk of long-term health problems.

Reduces CPAP Mask Leak

Continuous positive airway pressure (CPAP) therapy for obstructive sleep apnea keeps the airway open by blowing pressurized air into the nose and/or mouth. When using a nasal mask, there’s a risk of the air escaping through the mouth. The current recommendation is to wear a chin strap or try a full-face mask, but some people suggest mouth taping could also reduce mouth leaks, though more research is needed. 

Promotes Nasal Breathing

Nasal breathing is considered better than mouth breathing because the nose humidifies and warms air as it passes through, while also filtering out allergens and other contaminants. But current research doesn’t support the claim that mouth taping during sleep has a significant effect on allergy or asthma symptoms.

May Improve Dental Health

Mouth breathing is linked to tooth and gum disease, and anecdotal reports suggest that mouth taping helps reduce dryness in the throat and mouth. However, the claims of mouth taping helping fight bad breath, cavities, and gum disease aren’t supported by science yet. 

Other Purported Benefits

You may also see claims that mouth taping improves jaw definition, sleep quality, skin health, immune system, digestion, tooth grinding, mood, and mental clarity. Most of these claims haven’t been directly studied, and the purported benefits may be exaggerated or even false.

What to Consider When Choosing a Mouth Tape

Mouth tape is a pretty straightforward product, but a few small variations can make all the difference to your experience. 

  • Size and Shape: A low-profile or transparent design can feel less claustrophobic and may work better with facial hair. Conversely, if you find the tape always falling off, you may prefer fuller coverage.
  • Ventilation: Mouth tape is generally designed to be a little breathable. Still, many people feel more comfortable having a small hole that allows mouth breathing if necessary. 
  • Cost: The typical cost for single-use mouth tape runs to just under $1 per night, but subscription plans often offer a discount on the unit price.
  • Materials: Mouth tape is usually made with stretchy, medical-grade fabric. The adhesives vary from brand to brand, so try to find one that sticks well without leaving behind residue. 

Alternatives to Mouth Tape

Depending on what you’re using it for, mouth tape is just one option among several. 

  • Nasal Sprays, Strips, and Dilators: If you’re breathing through your mouth due to nasal blockage, treating this obstruction at the source is usually the place to start.
  • Chin Strap: A CPAP chin strap wraps under your jaw and holds your mouth closed. It’s currently one of the main recommendations for keeping your mouth closed if you’re experiencing mouth leaks with CPAP therapy. 
  • Changing Sleep Positions: Snoring related to mouth breathing is often worse when lying on your back. Try using a special pillow or sewing a tennis ball into the back of your sleep shirt to discourage back sleeping.
  • Lifestyle Changes: Alcohol and smoking both contribute to snoring. Try cutting them out or at least reducing their use close to bedtime.
  • Oral Appliance: These anti-snoring mouthpieces change the position of your jaw or tongue to reduce symptoms of snoring and mild obstructive sleep apnea. 
  • Continuous Positive Airway Pressure (CPAP) Therapy: This gold-standard treatment for obstructive sleep apnea prevents interruptions in breathing by blowing pressurized air through a mask into your nose or mouth.
  • Mouth Exercises: Mouth exercises are intended to improve breathing during sleep by working the muscles in the mouth and throat. More research is needed to know if these exercises are effective.

Frequently Asked Questions

Is mouth tape safe?

There isn’t a lot of research on the safety of mouth tape. It’s assumed to be generally safe to use by most adults who can breathe freely and easily through their nose, but there are potential risks, so you should talk to your doctor before using mouth tape for the first time.

Mouth tape is classed as a wellness device, so medical claims surrounding its use are not regulated by the Food and Drug Administration (FDA). 

Who shouldn’t use mouth tape?

You shouldn’t use mouth tape if you aren’t able to breathe clearly through your nose, for example due to allergies, a cold or flu, a deviated septum, a sinus infection, acid reflux, or large tonsils. You should also avoid using mouth tape if:

  • You have obesity.
  • You have breathing or heart problems.
  • You’ve recently had alcohol or sedatives.
  • You suspect you may throw up.
  • You’re a child.
  • You’re unable to remove the tape on your own.
  • You drool a lot in your sleep.
  • You have sensitive skin or broken skin on your lips or around your mouth.
  • You find it claustrophobic.

People with latex allergies should confirm the materials with the manufacturer before using mouth tape.

References

About the Author

Director of Product Testing for Sleep Doctor

David Rubin

Director of Product Testing for Sleep Doctor

Position: Side Sleeper

Temperature: Hot Sleeper

Chronotype: Lion

David is a Certified Sleep Science Coach with a lifelong passion for well-being and health optimization. His interest in sleep developed with the arrival of his son, when sleep suddenly became a precious commodity. Since then, David has researched everything from bedtime routines to mattress toppers in his quest for a great night’s sleep.

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