Mouth Taping for Better Sleep: What the Experts Say
At Auckland Sleep, we often hear from people curious about new wellness trends—especially those gaining popularity on TikTok. One such trend is mouth taping, an approach that aims to promote nasal breathing during sleep by gently taping the lips closed. Advocates claim it improves sleep quality, reduces snoring, and even freshens breath. But is it safe, and does it actually work?
To help you decide if mouth taping is right for you, we’re breaking down the evidence with input from our clinical team.
What Is Mouth Taping?
Mouth taping involves placing a small strip of medical-grade tape over the centre of the lips to encourage nasal breathing overnight. While it might sound uncomfortable, many users describe the tape as supportive rather than restrictive. The idea is simple: by gently closing the mouth, airflow is redirected through the nose—the body’s natural pathway for breathing.
“Mouth taping is an interesting concept rooted in encouraging nasal breathing, which is important for sleep quality,” explains Dr Sumit Samant, upper Airway Surgeon & Founder at Auckland Sleep. “However, it’s not appropriate for everyone, especially those with nasal obstructions or undiagnosed sleep apnoea.”
Is Mouth Taping Safe?
For healthy individuals, nasal breathing is ideal—it humidifies and filters air, increases nitric oxide production, and supports better sleep. But for the estimated 25% of people who can’t comfortably breathe through their nose due to issues like a deviated septum, mouth taping could do more harm than good.
“Mouth taping may help promote nasal breathing habits, but it’s essential to approach it carefully,” says Anitha Patel, Sleep Specialist at Auckland Sleep. “We recommend testing it during the day first to check for comfort, and always consulting a sleep professional if you snore, wake unrefreshed, or experience daytime fatigue.”
While mouth taping is widely promoted online, including on platforms like TikTok, it’s important to note that many of the claims circulating are not currently supported by strong scientific literature. A recent review published in Otolaryngology–Head and Neck Surgery (2024) concluded that current clinical research evaluating mouth taping is quite limited, and that more high-quality studies are needed to confirm its safety and effectiveness (source).
The Benefits People Report
Some users report the following benefits:
- Deeper, more restorative sleep
- Reduced snoring
- Less dry mouth in the morning
- Better breath
- A calmer bedtime routine
Does It Actually Work?
There’s growing anecdotal support, but scientific evidence remains limited. According to the New Zealand Ministry of Health, consistent nasal breathing is linked to better respiratory health and improved sleep quality. However, mouth taping should not be seen as a solution for deeper sleep issues such as obstructive sleep apnoea.
Dr Sumit Samant cautions: “Mouth taping can help encourage nasal breathing, but it won’t resolve serious conditions like sleep apnoea. It’s important to get the right diagnosis if symptoms like loud snoring or excessive daytime sleepiness are present.”
Again, it’s worth emphasising that most of the current enthusiasm for mouth taping stems from social media rather than clinical science, and that more research is needed to clarify when—and for whom—mouth taping is safe and effective (ScienceDirect, 2024).
Who Should Avoid Mouth Taping?
If you experience:
- Difficulty breathing through your nose
- Frequent nighttime awakenings
- Loud snoring
- Gasping or choking in your sleep…then it’s time to speak to a sleep professional.
At Auckland Sleep, we pride ourselves on human connection and accessible wellbeing for everyone. Our team offers full diagnostic support, including our SNAP Sleep Navigation Action Plan, which identifies underlying causes of disrupted sleep in just two weeks.
We Make Sleep a Priority—Here’s Our Advice
“Mouth taping may be helpful for encouraging nasal breathing in some people, but it should never be used as a substitute for medical assessment,” says Dr Samant.
If you’re curious about trying mouth taping, start with an open conversation. Book a consultation with our team or explore your treatment options to understand what’s really behind your sleep struggles.
At Auckland Sleep, we’re here to help you rest better—with kindness, knowledge, and expert support.
