How 2 Years of Mouth Taping Changed Me… (Mouth Tape Review)
Mouth taping is a trend that has been gaining popularity for its surprising benefits, especially for those who experience mouth breathing at night. I first started using mouth tape in 2019, and after two years of consistent use, I experienced significant improvements in my sleep quality, breathing, and overall health. But why did I stop? The answer might not be what you expect.
In this post, I’ll share:
What mouth taping is and why people do it.
The science-backed benefits of nasal breathing.
My personal experience and the changes I noticed.
Why I eventually stopped mouth taping and whether I’d recommend it to others.
What Is Mouth Taping?
Mouth taping involves placing a small piece of tape over your lips while sleeping to encourage nasal breathing. While it may sound strange at first, it has been shown to help with a variety of issues, including:
Snoring and sleep apnea
Teeth grinding (bruxism)
Dry mouth and cavities
Morning fatigue and restless sleep
By promoting nasal breathing, mouth taping can enhance oxygen absorption, support immune function, and improve sleep quality.
Why Is Nasal Breathing Important?
Our bodies are designed to breathe through the nose, but many people unconsciously default to mouth breathing—especially at night.
Key Benefits of Nasal Breathing:
Increases oxygen levels in the blood due to the production of nitric oxide, which enhances circulation and brain function.
Improves sleep quality by stabilizing breathing and reducing interruptions.
Supports the immune system by filtering airborne pathogens and pollutants.
Reduces the risk of cavities by keeping the mouth from drying out overnight.
Helps regulate blood pressure through improved oxygen uptake and circulation.
My Experience With Mouth Taping
Why I Started Mouth Taping
For most of my life, I was unknowingly a mouth breather at night. I often woke up with a dry mouth, had difficulty staying asleep, and experienced frequent nighttime bathroom trips. I also underwent double jaw surgery in 2021, which eventually corrected my jaw alignment—but before that, I needed mouth tape to help me breathe properly at night.
The Benefits I Experienced
Once I started using mouth tape consistently, I noticed several major improvements:
Better sleep quality – I woke up feeling more rested and experienced fewer nighttime awakenings.
Less nighttime urination – Mouth breathing can increase dehydration, which signals the body to wake up and drink water. By breathing through my nose, I reduced this issue significantly.
Improved heart rate and HRV (Heart Rate Variability) – My resting heart rate decreased, and my HRV improved, both indicators of better recovery and nervous system balance.
Increased REM sleep – According to my sleep trackers, my REM sleep duration improved significantly.
Better oral health – No more dry mouth or bad breath in the mornings.
Why I Stopped Mouth Taping
After two years of consistent use, I no longer needed to tape my mouth at night. Following my jaw surgery, I was finally able to keep my mouth closed naturally while sleeping. Many people who use mouth tape eventually train themselves to breathe through their nose without needing the tape—which was exactly what happened in my case.
How to Get Started With Mouth Taping
If you’re curious about trying mouth taping, here’s what you need to know:
Choosing the Right Tape
You can use regular medical tape, but there are specialized mouth tapes designed specifically for this purpose. I used SomniFix strips, which are gentle, easy to remove, and have a small breathing hole for added comfort.
Who Can Benefit From Mouth Taping?
Mouth taping is particularly helpful for:
People who snore – Keeping the mouth closed can significantly reduce snoring.
Individuals with sleep apnea – It can work alongside CPAP machines to improve airway stability.
Teeth grinders – Prevents the jaw from clenching at night.
Those struggling with poor sleep – Encourages deeper, more restorative rest.
Final Thoughts
After two years of mouth taping, I can confidently say it made a huge difference in my sleep quality, energy levels, and overall well-being. While I no longer need it due to my jaw surgery, I still recommend it for anyone struggling with mouth breathing at night.
Key Takeaways:
Mouth taping encourages nasal breathing, which improves sleep, oxygen levels, and overall health.
The benefits include better sleep quality, fewer nighttime awakenings, improved HRV, and better oral hygiene.
Over time, many people train themselves to breathe through their nose naturally, reducing the need for mouth tape.
