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Upgrade Your Sleep Routine With These Must-Have Mouth Tapes
Get some rest—you deserve it!
In my childhood home, my bedroom was positioned directly across the hall from my dad’s home office—or the computer room, as we called it—where he would spend many late nights working. Almost every night, I’d awaken to the sound of his TV playing a movie, or, most irritatingly, to the sound of my dad’s snoring. His head would be tilted back, his mouth agape, as the sound echoed throughout the hall. If only we had both known back then that the best way for us to get a good night’s sleep was to use a simple piece of tape.
Mouth taping has gone from an eyebrow-raising fad to a highly regarded practice with major health benefits. On TikTok, the trend has garnered the attention of influencers, athletes, and even health professionals, each raving about the impact that these little adhesive patches can have on your overall health. Turns out, mouth taping can improve sleep and dental health. “One of the most obvious results of mouth breathing is marginal gingivitis,” says NYC-based cosmetic dentist Dr. Marc Lowenberg. “Marginal gingivitis is when the margin or the edge of the gum, where it meets the tooth, becomes red and inflamed. This happens because the airflow going back-and-forth through your mouth, especially when you sleep, irritates the gum, resulting in red-looking, inflamed gum tissue.”
Along with better breath, mouth taping is also said to improve sleep for you and anyone in your household who may be sound-sensitive by reducing the likelihood of snoring. Although many people have reported benefits from using mouth patches overnight, it is essential to note that the trend is relatively new, and research on the topic is limited. Before trying mouth tapes, we recommend consulting a doctor to rule out any pre-existing medical or dental conditions that may require treatment.
If you’ve been thinking about joining the ranks of celebrities like Gwyneth Paltrow, Emma Roberts, and Ashley Graham, who have been known to use mouth tapes for better sleep and improved health, we’ve consulted a dentist and browsed customer reviews to give you the best options on the market. See our selections below.
Pros
- Comfortable on the lips
Cons
- Can be tougher to remove
Your nighttime routine just got a little more chic. These mouth tapes are perfect for those who enjoy an aesthetically pleasing bedtime ritual. The pink, single-use patches have a comfortable spandex designed to move with you while you sleep.
Includes: 30 single-use patches and a compact container for storage
Revolve rating: 5/5 stars
A Revolve customer says: “Absolutely love this! I use their mouth tape every night. I always wake up feeling so refreshed, like I actually got good sleep. The container they come in is super cute too!”
Pros
- Lightweight
Cons
- Some say they are too small
These patches are made with breathable fabric that feels weightless as you sleep and is delicate on the skin. The non-stretch material and medical-grade adhesive are designed to stay on all night while ensuring painless removal in the morning.
Includes: One month supply (30) single use patches
Dryft Sleep rating: 4.3/5 stars
An ELLE Editor says: “These are the first mouth tape Ive ever tried. I constantly find myself waking up in the middle of the night for water and I never realized how much of a difference mouth taping could make it could make when it came to dry mouth when sleeping. These were super comfortable to wear I could barely feel them when I slept.”—Tasha Nicole Smith, beauty assistant
Pros
- Breathable
Cons
- Adhesive is not too sticky
The "I" shape design of these patches is great for those who want minimal coverage but maximum results. Made with a hypoallergenic cotton blend, these medical-grade adhesive tapes can be applied either horizontally or vertically, depending on preference, for a more customizable experience.
Includes: 48 single-use patches
Vio2 rating: 4.6/5 stars
Vio2 reviewer says: “I've been using mouth tape for a few years for all kinds of different purposes, VIO2 is the best for all of them! I've used them in the sauna, during workouts, to sleep, and for just going on walks. They're the most comfortable and best performing mouth table I've come across. Can't beat the price for the value either!”
Pros
- Flexible
Cons
- Can cause chapped lips
These strips mimic the flexibility of a band-aid with nonwoven fabric that moves with your skin and doesn't feel restrictive as you sleep. The easy-release adhesive makes repositioning and reapplication easy, allowing the strips to stick all night long. The strips are also large enough to comfortably cover the entire mouth for those who prefer extra coverage.
Includes: 32 single use strips
Walmart rating: 4.2/5 stars
Walmart reviewer says: “I have sleep apnea and these force nose breathing and have made my sleep is 100% better.”
Pros
- Affordable
Cons
- Can leave sticky residue
If you are new to mouth-taping and aren't quite ready to go all in financially, this option is an affordable way to test out the practice before splurging. Made of flexible, comfortable material, these transparent tapes are easy to apply and remove.
Includes: 90 single-use clear adhesive patches
Amazon rating: 4.4/5 stars
An Amazon reviewer says: “Adhesion is strong, stayed on all night but it's still easy to take off. Definitely helped me to breathe from my nose instead of my mouth and stop my snoring. I will definitely take these along with me on any family outings for others who snore and keep us all awake.”
Pros
- Hypoallergenic
Cons
- Can be tough to remove
These single-use tapes are made with bamboo silk, a breathable, antibacterial premium fabric. Meant to be applied vertically, these strips utilize a medical-grade hypoallergenic adhesive that stays on all night but won't be a pain to remove in the morning.
Includes: One month supply of mouth tapes
Dream Recovery rating: 4.7/5 stars
A Dream Recovery customer says: “My sleep has been so much better lately since I started using Dream Mouth Tape! I was skeptical but I also was so exhausted so I decided to try it out. It’s been a game changer. The tape is comfortable, it doesn’t come off while I sleep ever, and is easy to get off. I highly recommend giving it a try. I don’t remember the last time I woke myself up from snoring!”
Pros
- Provides good coverage
Cons
- Does not stick well to facial hair
Created with athleticism in mind, these flexible tapes help stabilize breathing and increase muscle oxygen levels. The wide tapes provide full coverage for a peaceful nights sleep and a burst of energy in the morning.
Includes: 30 single-use tape patches
ShhTape rating: 4.7/5 stars
A ShhTape reviewer says: “After years of putting up with loud snoring, I finally get consistently great sleep. My husband should have gone to a sleep specialist because he probably needed a sleep apnea mask. For years he refused all help until he suffered with night time dry throat due to sleeping with his mouth open. We have recently been watching health YouTube videos and learned about the benefits of nose breathing. My husband decided to try Shhh Tape to help with his dry mouth. It only took him 2 nights to get use to the tape. He now sleeps peacefully through the night. And guess what? I do too!”
Pros
- Doesn’t grip to facial hair
Cons
- May leave behind a slight adhesive residue
These gentle tapes are made with a latex free and hypoallergenic adhesive to ensure that the patches stay on all night without any discomfort. The rounded design is also the perfect shape to fully cover your lips so that you notice the best results.
Includes: 30 single-use tape patches
Sono Sleep rating rating: 4.7/5 stars
A Sono SLeep reviewer says: “Ok, yes it looks weird, but honestly I wake up feeling so rested, it's amazing. I was a religious coffee drinker, but since my Sono Sleep tape and mask I don't even need coffee in the morning and if I do have some I don't even finish a cup. I love love love my mask and tape.”
What are the benefits of mouth taping?
Though it may seem like a strange concept, mouth-taping is known to have many health benefits. Using tape to keep your mouth shut encourages you to breathe through your nose as you sleep; this can aid in many dental and sleep issues, such as dry mouth and bad breath. In more extreme cases, mouth breathing can affect your overall dental health. Dr. Mark Lowenberg says, “Putting tape over your mouth will prevent you from breathing from your mouth, and therefore, people who religiously sleep with mouth tape will see a reduction in the inflammation of their gum tissue.”
What should I look for in when trying to find the best mouth tape for me?
Comfort should be of the utmost importance when choosing a mouth tape. Because one of the primary benefits is helping you sleep through the night, finding one that feels good on your skin and lasts throughout the night is key. Comfort is also important to reduce any unnecessary tugging or pulling on your skin when you remove the tapes in the morning.
How do I know if I need out tapes?
Before jumping head first into taping your mouth shut, it is important to consult your doctor to rule out any medical issues that could require alternative treatment, such as sleep apnea.
Why Trust ELLE beauty?
As a leading publisher of fashion, lifestyle, and beauty content, ELLE.com is committed to highlighting the best products in various categories by personally testing the latest and most innovative products, interviewing countless experts, and vetting customer-loved items. For this piece, ELLE.com editors spoke with dental experts about the absolute best mouth tapes for sleeping. The authors personally tested a number of these products and scoured reviews for the top-rated products on the market.
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