Does mouth taping actually help you sleep?

There’s some evidence it can!

A 2025 study reviewed 10 studies on mouth tape, mouth seals, and chinstraps. Some studies found less snoring and fewer breathing pauses during sleep – especially in people with mild sleep apnoea.

The catch: the studies were small and most participants were sleep-clinic patients (not everyday sleepers). Importantly (and perhaps obviously) taping your mouth can be risky if you can’t breathe well through your nose.

So it might be worth a try, but if your nose is blocked (even from a cold), skip it!