The best mouth tape for side sleepers: 7 things to look for, and our pick

The best mouth tape for side sleepers is a modest, breathable strip that stays flat when your cheek is on the pillow and peels off gently in the morning. Side sleeping and mouth tape suit each other well, because each works on a different cause of snoring. Here are seven things to look for, one nose check that matters more on your side, and the tape we recommend.

Is mouth tape good for side sleepers?

Mouth tape can be a good fit for side sleepers, who are already doing one of the most useful things for snoring. In a 2003 study in Sleep, 72 habitual snorers were recorded overnight, and most of those without sleep apnea snored less, in both time and loudness, when lying on their side than on their back. Sleep Foundation says decades of research show that people with and without sleep apnea snore less when they sleep on their side. Cleveland Clinic says people with breathing troubles are generally best off on their side or propped up.

Mouth tape adds something position can't: it keeps your lips closed. The NHS lists a mouth falling open during sleep as one cause of snoring. In a 2022 study in Healthcare, 13 of 20 adults who breathed through their mouths at night and had mild sleep apnea cut their snoring by at least half after a week of taping. The studies are small, and a 2025 review in PLOS One rated them all as poor quality, so this is promising rather than proven. Our guide to side sleeping and mouth tape covers the pairing in more depth.

Seven things to look for

A modest size that clears the pillow

When you lie on your side, your cheek and the corner of your mouth press into the pillow. A tape that covers only what it needs to gives the pillow less edge to catch. Research tapes are small: the 2022 study trimmed its tape to 4 cm, and a newer clinical trial (NCT06587256) uses a single small piece placed vertically over the lips.

A hold that copes with pillow contact

3M's guidance on medical tape says to apply tape to clean, dry skin without stretching it, then smooth it down with gentle pressure and rub it in place for a good seal. That matters more for side sleepers, because the pillow rubs at the tape all night. Staying power is worth checking: the 2022 study left out anyone whose tape had come loose by morning.

A material that breathes

3M recommends breathable tape in moist areas, and warns that skin softens and is easier to damage when moisture is trapped against it. A face pressed into a pillow is a warm, damp spot, so a breathable, moisture-friendly strip is a better choice than a plastic film.

A gentle adhesive that peels off cleanly

You'll remove the tape every morning, so gentle beats grippy. A 2017 report in the Indian Journal of Anaesthesia says silicone adhesives have much lower peel adhesion than acrylate ones, with far less skin trauma on removal. 3M recommends peeling tape low and slow, close to the skin and back over itself. If your skin reacts, see mouth tape skin irritation.

A tape made for skin

Sleep Foundation recommends porous tape intended for use on human skin, and warns that masking tape or tape not meant for the body is more likely to cause irritation or an allergic reaction. A purpose-made mouth tape is the simplest option because it's already shaped for the lips.

An easy way to get it off one-handed

On your side, one hand is often tucked under the pillow. Sleep Foundation suggests folding over one corner of the tape so it's easy to remove. Before you settle in, check that you can pull the tape away with your free hand. Knowing you can makes the first nights much easier, and mouth taping anxiety has more tips if you feel uneasy.

A way to stay on your side

Tape and position work best together, so it helps to stay put. The NHS suggests taping or stitching a tennis ball to the back of your sleepwear, or buying a special pillow or bed wedge to keep you on your side. Our guide to the best sleep position for breathing compares the options.

Check the nose on your sleeping side

Mouth tape only works if you can breathe comfortably through your nose, and lying down changes things. A 2022 meta-analysis in Laryngoscope found that lying down increases nasal resistance and reduces nasal airflow. Cleveland Clinic says it's common to have stuffiness in the nostril facing down on the pillow when you sleep on your side, and that one side of the nose naturally congests every four to six hours as part of the nasal cycle.

So do your nose check lying on your usual side, not just sitting up. A clinical trial of silicone mouth tape only accepts people who can breathe through their nose with the tape on for at least 3 minutes, and our nose test uses the same idea. Sleep Foundation advises against taping when your nose is blocked by allergies, a cold or structural issues.

If you snore loudly and also choke, gasp or feel very sleepy in the day, the American Academy of Sleep Medicine lists those as sleep apnea warning signs. Mouth tape isn't a treatment for sleep apnea, so see a doctor first. Mouth taping also isn't for children: Sleep Foundation says it shouldn't be tried in them.

What should your first week on your side look like?

Your first week of taping on your side should start while you're awake. Sleep Foundation suggests testing the tape during the day to make sure you can breathe easily through your nose, and lying on your side while you read with the tape on is a good way to see how it sits against the pillow. Once that feels unremarkable, wear it as you fall asleep, then for a full night.

Give it about a week before you judge it, since the 2022 study measured snoring after seven nights. Ask a partner whether you snore less, or record yourself, and note how your mouth feels when you wake. If the tape keeps ending up on the pillow, check that your lips were completely dry and that you didn't stretch it on.

Our pick (paid partner)

Our pick for side sleepers is Titan Bamboo Silk Mouth Tape. We haven't tested, compared or ranked mouth tapes ourselves, so this recommendation is based on Titan's own description of its tape matched against the list above.

Titan says the strip is bamboo silk rather than kinesiology tape, and describes it as soft, breathable and moisture-wicking. It comes in one oval size, 76 by 38 mm, which Titan says is sized to seal without covering more of your face than it needs to, and it's worn horizontally across the lips. Titan says its SilkSeal adhesive is made to grip through stubble and full beards without tugging hair or leaving residue, and that there's no printed logo or ink on the side that touches skin.

Titan suggests starting with clean, dry skin and 20 to 30 minutes of daytime practice before the first night. It says every batch is third-party tested and certified PFAS-free, and its 30-night guarantee refunds you if your sleep isn't better after 30 nights.

For everything else about safe use, see our safety page and the mouth tape guide.

Read next

• Does sleeping on your side reduce snoring?
• How to remove mouth tape
• The best mouth tape for snoring

* This content is for informational and educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure or prevent any disease or health condition. Talk to a qualified healthcare provider about your health.