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If Gwyneth Paltrow wants to sleep with mouth tape, I want to sleep with mouth tape. Since founding her lifestyle brand Goop, Paltrow’s gold seal of approval has been highly sought-after. The latest wellness trend she’s on board with? Mouth tape.
“I’m a big proponent of VIO2 mouth tape, which I’ve gotten into in the past couple of years,” she previously told GLAMOUR. “My heart-rate variability and sleep scores are so much better when I do the mouth tape, because we’re actually designed to breathe through our nose for a number of reasons. You filter your air better that way. You produce more nitric oxide when you breathe through your nose, so that helps dilate all of the blood vessels.”
If you aren’t familiar with mouth-taping, Teresa Power, CCSH, founder of Sleep Better NYC, explains: “It is the practice of placing a small strip of skin-safe tape over your lips at night to encourage nasal breathing during sleep. Usually, the tape allows for some lip movement and airflow, so you shouldn’t feel claustrophobic. Interestingly, it’s less about the mouth and more about the nose — mouth-taping helps nudge your body toward healthier breathing patterns.”
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Mouth-taping has also been embraced by snorers: “Sometimes, if people snore or wake up a lot or they have a dry mouth — things that can impact sleep — mouth tape can protect against prophylactically, so there’s better oxygen exchange,” Gwyneth said. “It does make sleep more restful.”
With such a glowing endorsement from Gwyneth, I decided to try mouth tape for myself. I’m generally a light snorer (according to my two trusted sources, my boyfriend and my mum), but it slips out here and there. So I was curious to see how much it would really impact my sleep. Staying true to Gwyneth’s process, I initially tried her favourite VIO2 mouth tape, but I also wanted to compare and contrast options. I also included the Skinny Confidential Mouth Tape for a couple of nights to see which one I liked better (read on to see how I feel about each of them). I tried sleeping with mouth tape every night for a week, and here’s how it went.
Can taping your mouth shut really help?
My experience sleeping with mouth tape
TBH, I was a little concerned about taping my mouth shut. But upon placing the tape on my lips, I realised that there’s some give in the tape, so I was comforted to know I’m not completely locked in. Every night before going to sleep, I slather on my favourite lip balm (my trusty Aquaphor), and to my pleasant surprise, the mouth tape had no issue sticking to my skin and my lips. Then, it was time to put the tape to the test. I turned my light out, went to sleep, and braced for either an incredible night’s sleep or a terrible one (I had no idea which way things would go).
Honestly, it was an incredible night’s sleep. I’m a pretty deep sleeper — ask any of my friends, I can fall asleep anywhere — so I didn’t expect that to change, but I did wonder if the forced nasal-breathing would change things. It didn’t — in fact, I think it made my sleep better. I woke up with my lips and mouth feeling way less dry than usual, and I have to admit I’ve been feeling more awake in the mornings and even waking up before my alarm since I started.
As for the tape: It didn’t move all night, and I’m honestly a little shocked that I got used to it after just one night. (“When I first started, I unconsciously peeled it off in the middle of the night a couple times,” Gwyneth shared. “It took me a minute, and now I can’t sleep without it.”) When it’s time to break free (i.e., remove the tape), the VIO2 mouth tape is just slightly more comfortable to remove than the Skinny Confidential Mouth Tape (but both are significantly less painful than ripping off a Band-Aid).
VIO2’s blue mouth tape is made with hypoallergenic medical-grade adhesive and cotton-blend fabric, according to the brand’s website. It’s also shaped like the letter H and can be worn either vertically or horizontally, depending on preference (I found it sticks to my skin better when I wore it vertically, looking like the letter H). I had my boyfriend try this tape, as well, and he noted that he pulled some moustache hairs out while removing it, which did hurt — take note if you have facial hair and want to try mouth-taping.
Skinny Confidential’s mouth tape is pink, so I’m automatically a sucker for that. Shaped like lips, it covers the whole lip area plus a little bit of the upper lip for extra adhesion. There’s a small hole in the middle where your lips part, so you’re not completely covered up. I liked both the brands I tried and didn’t notice a significant difference between the two. I’d say that it comes down to personal preference and style.
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It’s safe to say I’m officially a mouth-taping convert. But I wanted to get some expert takes on it too. Is it safe to sleep with mouth tape? Is there anyone who shouldn’t use mouth tape? Ahead is everything you need to know about sleeping with mouth tape, according to experts.
Is sleeping with mouth tape safe?
Yes — sleeping with mouth tape is safe, but with some caveats. You can sleep with mouth tape if “your nasal passages are clear and not prone to congestion, and if you do not have moderate to severe sleep apnoea,” says Anjali Rajpal, DMD, a cosmetic dentist at Beverly Hills Dental Arts. If your snoring is caused by sleep apnoea, you should avoid mouth tape, and if you’re not sure if you have sleep apnoea, Power says to get a medical sleep test.
If you feel hesitant to start mouth-taping, “it is best to try it for short naps first and to tape it partially to monitor how you feel,” adds Dr. Rajpal.
Of course, you want to use tape that’s specifically created for this purpose, both experts note. “Specialised mouth tape allows for easy removal and does not block airflow completely in emergencies,” says Dr. Rajpal. “Using a gentle, breathable tape is recommended to avoid skin irritation or panic.”
For healthy adults who want to enhance their sleep, Power believes it can be a great tool. But if you snore, take caution: “My biggest concern is that people often use it to cover up snoring, which is frequently a sign of undiagnosed sleep apnoea. That’s not just unhelpful — it can be dangerous,” she warns.
Why do people sleep with their mouths taped?
Sleeping with mouth tape encourages nasal-breathing and discourages mouth-breathing, which comes with a slew of benefits. “Many people report deeper, more rejuvenating sleep and fewer sleep disruptions throughout the night, but this is not well proven in research,” Power notes.
As Gwyneth also noted, mouth-taping “can help optimise sleep quality and improve breathing by promoting nasal-breathing,” says Dr. Rajpal. “Taping the mouth encourages breathing through the nose, which is a more natural and efficient way to breathe while sleeping.”
There’s some science behind it, too: “Nasal breathing increases nitric oxide levels, which supports oxygen circulation and overall relaxation,” says Dr. Rajpal. “Some studies show that mouth-taping can help improve snoring and sleep-related symptoms associated with mild sleep apnoea.”
Nasal-breathing “is generally healthier because it filters and humidifies air, promotes better oxygen exchange, and supports calm, restful sleep by stimulating the parasympathetic nervous system,” Dr. Rajpal adds. “It can help improve sleep quality by decreasing the amount of awakenings, facilitating deeper sleep, and allowing for someone to feel more rested.”
Mouth-breathing is associated with snoring, so “mouth-taping may help reduce or eliminate snoring by keeping the mouth closed,” Dr. Rajpal notes. There’s evidence to back it up: “Some small studies and anecdotal reports support its benefits — especially in individuals with mild snoring or sleep-disordered breathing,” adds Power.
However, remember it is unsafe for those with obstructive sleep apnoea to use mouth tape. “A recent study found that in some individuals with obstructive sleep apnoea, mouth-taping increased carbon dioxide (CO₂) retention during sleep,” warns Power. “That means they were rebreathing more CO₂, potentially leading to worsened hypoventilation — especially if their breathing was already compromised.”
“Taping the mouth may help maintain saliva balance because mouth-breathing can dry out the mouth, increase the risk of cavities, gum disease, and bad breath,” says Dr. Rajpal.
What are the risks of mouth-taping?
“It is not recommended for people with moderate to severe sleep apnoea unless cleared by a doctor,” says Dr. Rajpal. It is “not a replacement for a CPAP or other medical treatment,” she adds. Power also notes that you should avoid mouth-taping if you:
- Are trying to “replace” sleep-apnoea treatment
- Can’t properly breathe through your nose due to severe congestion or a deviated septum
- Experience nighttime anxiety or claustrophobia
- Have allergies to adhesive materials
Does taping your mouth at night help your jawline?
Mouth-tape fanatics have anecdotally mentioned improvements in their jawline after using mouth tape, but is it really that transformative? “There is a bit of truth to the idea, but it’s more of an indirect effect rather than a guaranteed jawline sculptor,” says Dr. Rajpal.
It actually has to do with tongue placement while you’re breathing: “When you breath through your nose, your tongue naturally rests on the roof of the mouth. This engages facial muscles properly and supports the development of a more defined jawline and facial structure, especially in younger people over long periods,” she explains.
“Mouth-breathing in childhood can cause developmental changes which are associated with a long, weak jawline, narrow palate, and a more recessed chin,” she adds. “If someone already has good facial structure, mouth-taping might help preserve it or contribute to a subtle enhancement.”
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Catharine Malzahn is the contributing associate beauty editor at Glamour.
This feature originally appeared on GLAMOUR US.
