Benefits of Mouth Taping

You’ve got the serums, the supplements, the sleepy girl mocktails, but if you’re still waking up puffy, groggy or wired at 2 a.m., then it might be time to look at something no one’s talking about- your mouth. Mouth taping is one of the simplest, strangest, and most game-changing biohacks for tired moms who want deeper sleep, better skin, and actual energy, without adding another thing to their plate.

We focus so much on what we eat, how we move, and how to reduce the toxic load around us, but one of the most overlooked wellness habits is actually how we breathe while we sleep.

Getting high-quality sleep each night is crucial for maintaining long-term health, hormone balance, energy, and overall well-being. But if you're breathing through your mouth all night, you're missing out on a long list of benefits tied to nasal breathing. That’s exactly why mouth taping has gone from niche wellness trick to $1 billion industry and social media frenzy.

While it might sound a little weird, taping your mouth while you sleep has been shown to reduce snoring, prevent dry mouth, improve sleep quality and blood pressure regulation, and sleep that shows up in your face, your energy, your jawline (yes, really), and your nervous system. So for all of us dealing with overstimulation, snoring wars, and that “why am I still tired?” feeling, this one is worth adding to your nighttime routine.

In today’s post, we’re diving into the benefits of mouth taping, what it is, how it works, and how to try it safely, with full context from both the hype and the experts.

Benefits of Mouth Taping

Before we get into all the benefits, let’s talk about what mouth taping actually is. If you’re new to the concept, this section will help set the stage, so the benefits below make sense (and sound a little less out-there).

What Is Mouth Taping & What Does Mouth Taping Do?

Mouth taping is a practice where you apply a small piece of skin-safe tape to your lips at night to gently keep your mouth closed while you sleep. The purpose is to promote breathing through your nose instead of your mouth.

Why does that matter? Because when you breathe through your nose, you filter, humidify, and regulate the air you breathe, which supports everything from sleep quality to oral health. Mouth breathing, on the other hand, can dry out the mouth, disrupt oxygen flow, and leave you waking up tired, congested, or with bad breath.

Mouth taping helps reinforce your body’s natural preference for nasal breathing, especially if you’ve gotten into the habit of breathing through your mouth during sleep without even realizing it.

If you’ve stirred up every sleepy girl mocktail, sprayed magnesium like clockwork, and still wake up groggy, maybe it’s time to pause the supplements and try something simpler. Mouth tape might sound odd, but it’s a quiet shift supporting the kind of rest that shows up on your face. Better sleep, fewer snoring battles, and yes—even a more defined jawline. Not bad for a few inches of tape.

Does Mouth Taping Work?

The short answer is yes—for many people, it really can.

Research on mouth taping is still emerging, but early studies are promising. In a small pilot study of individuals with mild sleep apnea, participants experienced a 47% reduction in AHI (Apnea-Hypopnea Index) after wearing mouth tape at night. Others reported decreased snoring, better energy, and less waking during the night.

Functional health experts, dentists, and influencers alike have popularized mouth taping for its potential to support:

✓ Blood pressure regulation

✓ Improved oral health

✓ Reduced gum disease risk

✓ Minimized dry mouth and nasal congestion

That said, mouth taping is not for everyone. If you have chronic nasal blockages, asthma, anxiety, or have been diagnosed with sleep apnea, consult your doctor before trying it.

What Are the Benefits of Mouth Taping?

1. Reduced Snoring

Snoring often comes from air vibrating in the throat when you breathe through your mouth. Keeping your mouth closed helps reroute that airflow through the nose, reducing that vibration and lowering snoring volume or frequency. According to the Sleep Foundation, mouth taping for sleep changes the angle of your palate and tongue, helping to reduce snoring and promote deeper rest. Fewer disruptions at night mean more restful sleep (for you and the person next to you).

2. Improved Oral Health

Breathing through the mouth all night dries out the mouth and leads to reduced saliva production, which is your mouth's natural defense against bacteria. According to the American Dental Association, dentists note that by promoting nasal breathing, mouth taping helps reduce your risk of gum disease, tooth decay, and bad breath.

3. Better Sleep Quality

When you breathe through your nose, you naturally produce nitric oxide, which helps your body absorb oxygen more efficiently. This translates to better oxygenation, deeper sleep, and a smoother transition between sleep cycles. For moms, wives, and anyone juggling middle-of-the-night wakeups or overstimulation, better sleep isn’t a luxury…it’s vital!

4. Blood Pressure Support

Some experts suggest that mouth taping may help regulate blood pressure by reducing nighttime stress and improving oxygen delivery through nitric oxide production. While more research is needed, this is one of the more intriguing potential benefits.

5. Less Dry Mouth & Nasal Congestion

When your mouth stays closed, it doesn’t dry out. That alone can minimize waking up parched or with a sore throat. Over time, encouraging nasal breathing may also improve airflow and reduce chronic nasal congestion.

6. Beauty Benefits

Beyond sleep and health, many fans of mouth taping (like Lauryn from The Skinny Confidential and Julia from Chris Loves Julia) swear by the cosmetic effects too. Keeping your mouth closed while sleeping may help strengthen and define the jawline and chin profile. Some users also report waking with brighter eyes, more sculpted features, better breath, and noticeably more morning energy. It’s subtle, but from someone like me who notices everything from pillow creases to puffiness, it’s a bonus worth noting.

How To Do Mouth Taping

1. Start Slowly and Test During the Day

Try taping for 15–30 minutes during a nap, while reading, or watching TV to get used to the sensation. It shouldn't feel claustrophobic. If it does, skip it and consult a professional.

2. Use Skin-Safe Tape Only

Never use duct tape or random adhesives. Look for breathable, hypoallergenic options, such as The Skinny Confidential, TapeHer/ TapeHim, Snoozzzed, or Hostage Tape. The skin should be clean and dry before application.

3. Don’t Tape Fully Across At First

Start with a small vertical strip in the center of your lips. This allows for some movement and airflow while still gently cueing your body to keep your mouth closed.

4. Clear Your Nasal Passages First

If you’re congested, taping won't feel good. Try a saline rinse, essential oil steam, or nasal strip to make sure your nasal passages are clear before bed.

5. Be Consistent, But Stay Flexible

If mouth taping works for you, consistency is key. That said, it’s not all or nothing. If you're sick, congested, or just not feeling it, skip it. This should not feel like work.

Are You Going to Give it a Try?

Is it weird? Maybe. But then again, we also thought Frownies were weird once too.

Whether you’re in your wellness era, just trying to wake up with cheekbones or have a functional circadian rhythm—mouth tape might be your new favorite quiet luxury.

The more I practice mouth taping, the more I’m convinced that sometimes the simplest habits have the most beautiful payoffs. By doing this quirky little thing each night, I’m finally getting truly restorative, uninterrupted sleep between nursing sessions. It’s basically like giving my body a chance to heal my skin and nourish my nervous system while I sleep.

Mouth tape and Frownies have truly become non-negotiable parts of my bedtime routine that require minimal effort and major benefits. I genuinely hope you’ll try it and feel the difference for yourself.

- M.