Mouth Taping for Sleep - A Complete Guide

9 May

Reduce Symptoms of Insomnia, Snoring and Sleep Apnoea

Improve Sleep Quality by Sleeping with your Mouth Closed

In addition to the many benefits of nasal breathing during the day, sleeping with the mouth closed can help further reduce symptoms of snoring, insomnia and sleep apnoea at night. For some people, this happens naturally, but for others, the practice of mouth taping can help to ensure that the mouth stays closed overnight.

What is Mouth Taping?

Mouth taping for sleep is a simple technique that involves taping your mouth to gently hold the lips together while you sleep. The goal of this technique is to encourage nasal breathing, which is healthier and more beneficial for the body than mouth breathing.

The Benefits of Mouth Taping for Sleep

Mouth taping helps to reduce the following night sleep related symptoms:

Snoring
Sleep apnoea
Dehydration & morning dry-mouth
Insomnia and sleep disturbance
Morning brain fog
Nighttime coughing and wheezing

How do I know if I need to use Mouth Tape?

If you wake up in the night with your mouth open, a blocked nose, or with a dry mouth, these are symptoms that you are mouth breathing at night and would benefit from mouth taping. Other tell-tale signs that you could be mouth breathing at night are waking regularly to use the toilet, low nighttime HRV measurements from smart devices, waking up feeling breathlessness, or complaints from your partner that you are snoring.

Is Mouth Taping Safe?

We recommend using Myotape (Amazon Affiliate link) which is safe for mouth taping because the mouth is not obstructed. However, please DO NOT mouth tape if you:

Are feeling nauseous or have an upset stomach.
Have severe breathing problems or severe nasal congestion.
Have been drinking alcohol or taking any tranquilliser or sleep medication.
Have a severe heart condition.
Mouth taping is also not suitable for children under 4.

If using Myotape, always check the latest information on the packaging before use.

How to Apply Myotape

Applying Myotape is really simple:

Firstly, before applying the tape, make sure that your mouth is closed and your jaw is relaxed. It can be helpful to gently smile while applying the tape.
If your nose very congested, then it may be helpful to use one of the more gentle Buteyko exercises such as the Many Small Breath Holds exercise to unblock the nose before taping.
Remove the backing paper and gently stretch the tape by about 30-50% in all directions so that you can feel the tension.
Place the stretched tape around the mouth and press it against the face.
You should be able to feel the tape gently holding the lips together.
In the morning, gently remove and discard the tape.

Where to buy Myotape

Myotape is available on Amazon (Amazon Affiliate link) or directly from the Myotape website.

Sleep

Neil Tranter

Neil is a leading Breathing Coach and Certified Buteyko Breathing Instructor who works with clients from all over the world to help them transform their health through breathing techniques and lifestyle changes. Drawing from his own experiences with anxiety and burnout, Neil offers deep understanding and empathy in his approach to help others improve their well-being. If you are struggling with your health or breathing, learn more about working with Neil on the one-to-one page.