Does mouth tape help with snoring?
Mouth tape can reduce snoring in people whose snoring comes from mouth breathing. What the small studies found, who it suits, how to try it, and when snoring needs a doctor.
All articles
Everything we've published on mouth taping, nasal strips, nasal breathing and sleep, newest first.
Mouth tape
Does mouth taping change your jawline or face shape?
No study shows mouth taping changes your jawline. Where the claim comes from, what research on children's facial growth shows, and what mouth tape is actually good for.
Sleep
Does sleeping on your side reduce snoring?
Most snorers without sleep apnea snore less on their side than on their back. Why position matters, how to stay on your side, and when it isn't enough.
Does slow breathing before bed help you fall asleep?
Slow breathing consistently shifts heart rate variability toward relaxation, but the sleep trials are small and mixed. What the studies found and how to try it.
Nasal breathing
How does mouth breathing affect your teeth and gums?
Mouth breathing dries out saliva, and studies link it to a more acidic mouth during sleep, more plaque and gum bleeding. What the research shows and what helps.
How late is too late for caffeine?
A 2023 meta-analysis suggests having your last coffee about 8.8 hours before bed. What caffeine does to sleep, why timing varies, and how to set your cut-off.
How long does it take to get used to mouth tape?
Most people in mouth taping studies kept it up night after night. What the research shows about tolerance, why the first nights can feel odd, and how to settle in faster.
How much sleep do adults need?
Adults should sleep 7 or more hours a night on a regular basis, say the AASM, the Sleep Research Society and the CDC. What the guidelines say by age group.
How to mouth tape with a beard or mustache
You can mouth tape with a beard or mustache. How to prep the area, pick a gentler tape, stop it lifting overnight and peel it off without pulling hair.
How to put on a nasal strip the right way
Put a nasal strip on clean, dry skin just above the flare of your nostrils, press the ends down, and remove it slowly with warm water in the morning.
How to sleep next to someone who snores
Earplugs and background noise can help you sleep beside a snorer, but the bigger fix is often the snorer's own habits or a check for sleep apnea. What to try.
How to sleep with a stuffy nose
A blocked nose pushes you into mouth breathing all night. What the evidence says about nasal strips and saline rinses, and why mouth tape should wait until your nose clears.