So, you’ve heard that mouth tape can transform your sleep but you’re unsure of how to go about choosing the right tape?
Not all mouth tapes offer the same results. Lower-quality tapes might fall off during the night or lead to skin irritation. That means it’s essential to choose a high-quality product to avoid these issues.
In this article, we’ll walk you through the benefits and downsides of mouth taping, explore different mouth tape options, and help you decide which one is best for your needs.
Benefits of Mouth Taping
Mouth taping can significantly boost your sleep quality by encouraging nasal breathing, which activates the parasympathetic nervous system.
This gentle shift helps stimulate the vagus nerve, leading to a relaxed state with a slower heart rate, calmer breathing, and even reduced levels of cortisol, the stress hormone. These physiological responses make it easier to sink into deep, restorative sleep. (1)
Additionally, nasal breathing helps maintain a balanced oxygen and carbon dioxide ratio in the bloodstream, supporting more uninterrupted sleep cycles, including critical REM phases. (2)
For snorers, mouth taping can be a game-changer by reducing the primary cause of snoring: mouth breathing. By encouraging air to flow smoothly through nasal passages, mouth taping reduces the vibration of soft tissues in the throat which cause snoring sounds. (3)
From an oral health perspective, mouth taping keeps the mouth moist and encourages healthy saliva production. This natural moisture helps neutralize acids, wash away food particles, and reduce the risk of tooth decay and gum disease, protecting your oral health too! (4)
Learn more here about mouth breathing vs nose breathing.
Downsides and Side Effects of Mouth Taping
While mouth taping offers many benefits for mouth breathers, it might not be for everyone.
If you breathe through your mouth as a result of issues like severe nasal congestion, allergies, or sinus issues, it’s not recommended to use mouth tape.
Since if your ability to breathe through your nose is significantly impaired, mouth breathing might be the only way you can breathe comfortably and safely at this time.
Learn more here with our article: Why Can’t I Breathe Through My Nose When I Sleep?
Skin irritation is another potential downside. Some tapes, especially those not designed for skin use, can cause rashes or discomfort. It’s essential to select a hypoallergenic tape to avoid this type of irritation.
Additionally, some people may find it difficult to get used to having their mouth taped shut and experience anxiety, discomfort, or a claustrophobic feeling during the transition phase.
If mouth taping isn’t the right choice for you, check out these other ways to train yourself to sleep with your mouth closed.
Which Mouth Tape Should You Use?
Selecting the best mouth tape for sleep depends on a few different factors such as your skin sensitivity, whether or not you have a beard, design preferences, and previous mouth tape experiences.
Below, we explore three of the top mouth tape options to help you make an informed choice.
Dream Recovery Mouth Tape
Dream Recovery Mouth Tape comes out on top as the best mouth tape for sleeping and the best mouth tape for sleep apnea. This incredibly innovative tape is crafted from organic bamboo silk and a hypoallergenic adhesive that’s guaranteed to stay on all night to promote restorative REM sleep without causing skin irritation or leaving residue in the morning.
Not only does organic bamboo silk feel luxuriously soft but it’s also breathable, antibacterial, and eco-friendly (which is an important factor to consider since mouth tape is a single-use product).
Dream Recovery Mouth Tape also offers different choices in design based on your unique preferences.
It comes in both strips, which are placed vertically over the center part of the lips, or a full tape design that covers the whole mouth in a choice of 4 beautiful colors: cloud, hot pink, sky, and fog.
Unlike other brands, Dream Recovery empowers you to personalize your mouth taping journey!
Thousands of happy customers have experienced better quality sleep, reduced snoring, improved energy, and overall wellness thanks to Dream Recovery.
Try Dream Recovery Mouth Tape now and transform your sleep!
Learn more about the here benefits of mouth taping for sleep.
Hostage Tape
Hostage Tape is known for its durability (especially for bearded men) and is designed to stay in place even if you move a lot during sleep.
When it comes to choosing a mouth tape, you’ll want to go for one with a strong adhesive like Hostage Tape or Dream Recovery. This is crucial to ensure it stays in place throughout the night since the tape will come into contact with a lot of moisture from breathing and saliva.
So, if you’re looking for a secure option that delivers consistent results, Hostage Tape is worth considering.
However, unlike Dream Recovery, some users have reported that Hostage Tape’s strong adhesive can cause irritation and leave a sticky residue upon removing the tape.
Find out more here with our in-depth Hostage Tape Review.
Somnifix Mouth Strips
The design of SomniFix Mouth Strips are designed slightly differently compared to some other mouth tape brands, as they feature a small mesh vent in the center.
This feature can make them a great choice for those who want to use mouth tape for the first time and are feeling a little anxious about having their lips sealed completely.
SomniFix Mouth Strips also feature a gentle and hypoallergenic adhesive that’s considered safe for sensitive skin and is unlikely to cause irritation.
However, since SomniFix Mouth Strips adhesive is very gentle, it might not be strong enough to stick to facial hair, and the central vent means it might not completely stop mouth breathing.
If you feel like these factors might be an issue for you, Dream Recovery Mouth Tape is the best alternative since its hypoallergenic adhesive is strong enough to stay on all night while still being incredibly gentle on the skin.
3M Micropore Tape
Originally designed for wound care and other medical applications, 3M Micropore Tape has recently become a popular choice for mouth taping.
This surgical tape is hypoallergenic and breathable which can make it a good option for sensitive skin, with limited potential for irritation after an extended period of wear.
However, something important to take into account is that 3M Micropore Tape does not have the convenience of pre-cut strips, as is found in mouth tapes designed for such a purpose so it has to be measured and cut each time it is applied.
FAQ
Can you use any tape for mouth taping?
You cannot just use any tape for mouth taping. Tapes that are not designed to be used on the skin can cause irritation and redness. It also may not stay on properly or provide the flexibility and breathability that makes mouth tape comfortable.
Is mouth taping dangerous?
Mouth taping is not dangerous as there have been no reports of injury. However, you should avoid mouth taping if you cannot comfortably breathe out of your nose.
Should mouth tape stay on all night?
Yes, mouth tape should stay on all night. A high-quality mouth tape should stay put until you remove it in the morning, without the need for replacements or readjustments throughout the night.
What are the negatives to mouth taping?
While generally safe, the negatives to mouth taping can include skin irritation and redness, adhesive residue around the lips, anxiety and claustrophobia, and it also shouldn’t be used by anyone who can’t breathe out of their nose.
Can mouth taping stop snoring?
Yes, mouth taping can stop snoring. Research has shown significant improvements in snoring in study participants who used mouth tape. This is because mouth taping prevents mouth breathing, which in turn reduces the vibrations of the soft tissues in the airway that leads to snoring.
Final Thoughts on The Best Mouth Tape For Sleep
Mouth taping may be the solution you’ve been searching for if you struggle with snoring, dry mouth, or disrupted sleep.
It encourages nasal breathing, improves airflow, and can even enhance REM sleep. However, choosing the right kind of tape is essential to ensure both your comfort and the results that you see.
Dream Recovery Mouth Tape stands out for its comfort, innovative design options, eco-friendly materials, and countless positive reviews on improving sleep quality.
Transform your sleep now with Dream Recovery Mouth Tape.
Note: We don’t recommend using mouth tape if you cannot comfortably breathe through your nose.
References:
- Watso, J. C., Cuba, J. N., Boutwell, S. L., Moss, J. E., Bowerfind, A. K., Fernandez, I. M., Cassette, J. M., May, A. M., & Kirk, K. F. (2023). Acute nasal breathing lowers diastolic blood pressure and increases parasympathetic contributions to heart rate variability in young adults. American journal of physiology. Regulatory, integrative and comparative physiology, 325(6), R797–R808. https://doi.org/10.1152/ajpregu.00148.2023
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Allen, Ruth. (2015) The health benefits of nose breathing. Nursing in general practice.
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Lee, Yi-Chieh et al. (2022) The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel, Switzerland)
- Tamkin J. (2020). Impact of airway dysfunction on dental health. Bioinformation.