What Is Mouth Taping and Why Do People Do It?

Mouth taping involves placing a small piece of skin-safe tape across your lips while you sleep, to gently encourage nasal breathing. The idea is that breathing through your nose rather than your mouth improves oxygen flow, supports better sleep and may reduce dry mouth and snoring.

For women in perimenopause and menopause, sleep disruptions are all too common. From hormone fluctuations to night sweats and anxiety, it’s no wonder we’re all searching for simple ways to sleep better and feel more refreshed. But does mouth taping actually help?

What the latest research says about mouth taping

A 2025 scoping review published in the American Journal of Otolaryngology looked at 179 studies on nocturnal mouth taping and here’s what stood out:

Potential benefits:

• Encourages nasal breathing
  Mouth taping may help reduce mouth breathing and snoring by encouraging the body to breathe through the nose. Nasal breathing can promote better oxygen intake and improve sleep quality.

• May support mild sleep apnoea
  Some small studies suggest that mouth taping could lower the Apnoea-Hypopnoea Index (AHI) in people with mild obstructive sleep apnoea (OSA) meaning fewer breathing disruptions during the night.

• Porous patches may be safest
  Breathable, medical-grade mouth tapes or patches seem to be more comfortable and reduce the risk of anxiety or breathing distress. These allow for airflow and are less likely to cause irritation.

But it’s not for everyone

Before you rush to try this trend, it’s important to note the potential downsides:

• Not suitable for moderate-to-severe OSA
  If you’ve been diagnosed with moderate or severe obstructive sleep apnoea, or have trouble breathing through your nose due to congestion, sinus issues or allergies, mouth taping could make symptoms worse.

• Early-stage research
  Although the scoping review is promising, we’re still in the early days. There’s not enough large-scale or long-term data to say whether mouth taping is truly effective or safe for the general population.

Should women over 40 consider mouth taping?

Women in their 40s and 50s often experience changes in breathing, hormone-driven sleep disruption, and increased snoring. And yes, there’s growing interest in natural sleep solutions during perimenopause and menopause. But as with anything trending online, it’s important to proceed with caution and make sure it’s right for your body.

If you’re struggling with sleep problems during menopause, the root cause may not be mouth breathing at all. It could be linked to declining oestrogen, increased stress, or blood sugar imbalances – all of which are common in midlife. Addressing the underlying cause of your sleep issues is the key to lasting improvement.

Mouth taping might be worth trying for some women particularly those with mild snoring and no underlying health concerns. But always consult a healthcare professional, especially if you have any respiratory or sleep-related conditions.

Final thoughts: Does mouth taping work?

Mouth taping is an intriguing idea and for some, it may help promote better breathing and deeper sleep. But it’s not a magic fix, and it’s certainly not right for everyone. If you’re going to try it, start slowly, use breathable tape, and always listen to your body.

For women going through perimenopause or menopause, sleep is complex. But with the right support – from balanced nutrition, stress reduction, and tailored sleep strategies, it is possible to reclaim your rest and wake up feeling energised.

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1. Fangmeyer, S.K., Badger, C.D. and Thakkar, P.G., 2025. Nocturnal mouth-taping and social media: A scoping review of the evidence. American Journal of Otolaryngology, 46(1), p.104545. Available at: https://www.sciencedirect.com/science/article/pii/S0196070924003314

2. Huang, T.W. and Young, T.H., 2015. Novel porous oral patches for patients with mild obstructive sleep apnea and mouth breathing: a pilot study. Otolaryngology–Head and Neck Surgery, 152(2), pp.369–373. Available at: https://pubmed.ncbi.nlm.nih.gov/25450408/

3. Lee, Y.C., Lu, C.T., Cheng, W.N. and Li, H.Y., 2022. The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study. Healthcare, 10(9), p.1775. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9498537/

4. Quigley, J., 2023. Mouth taping: a little less conversation, a little more action, please! British Dental Journal, 234(12), p.845. Available at: https://pubmed.ncbi.nlm.nih.gov/38923508/