Key takeaways
- The evidence for mouth taping is weak: a 2025 systematic review of 10 studies found limited benefit and possible harm.
- It is not safe if you have a blocked nose or sleep apnoea. Loud snoring, gasping or breathing pauses are a reason to see a GP, not to buy tape.
- For healthy adults who can breathe through the nose, comfort and a gentle, hypoallergenic adhesive matter more than the brand.
- Start with a vented tape and short daytime trials before sleeping with it on.
Searches for mouth tape are up sharply this year, helped along by sleep influencers and a stream of before-and-after videos. The promise is simple: tape your lips lightly shut so you breathe through your nose, wake up less dry, and snore a little less.
It is one of those trends where the cheap version and the premium version do almost the same thing, so the real questions are comfort, how well it sticks, and whether it is safe for you. We have picked five UK options for different needs, and there is an honest safety note below before you buy. If the heat is what is wrecking your sleep, our guide on how hot is too hot to sleep is a better place to start.
Worth saying first: mouth taping is not for everyone. Skip it if you have a badly blocked nose, a cold or hay fever, or if you have, or might have, sleep apnoea. If you snore loudly, gasp or seem to stop breathing in your sleep, or feel exhausted despite a full night, see a GP rather than reaching for tape. The evidence that taping helps is still limited, and it is meant for light, habitual mouth-breathing, not as a fix for an actual breathing problem.
How we picked these
Because the clinical evidence is thin, we judged these on the things that actually affect whether tape is safe and tolerable: a gentle, hypoallergenic adhesive, a vented option for nervous first-timers, an easy morning peel, and a clear best fit for different needs. We also read the 2025 review before recommending anything. For the bigger picture, see our guides on mouth breathing while you sleep and the safety rules. If in doubt, speak to a GP.
At a glance
| Sleep tape | Best for | Pack | Price |
|---|---|---|---|
| Longevity Sleep Tape | Overall | 30 | ~£10 |
| LUNAR Mouth Tape | Value | 30 | ~£5 |
| Hypoallergenic Sleep Strips | Sensitive skin | 30 | ~£5 |
| Breathable Vented Tape | First-timers | — | ~£10 |
| ELLICIT Mouth Tape | Secure hold | 30 | ~£9 |
The sleep tapes worth trying
Longevity Sleep Tape
Best overallProbably the UK’s best-known sleep tape, and a sensible first try. It is dermatologically tested, peels off without taking your skin with it, and comes in black, beige or a lavender-scented version. Thirty strips last about a month.
The catch: the adhesive can feel weak if you have a beard or oily skin, and the mixed rating reflects that fit varies a lot between people.
30 strips, dermatologically tested · around £10
Check price on AmazonLUNAR Mouth Tape
Best valueDoes the same job for half the price. Hypoallergenic, skin-friendly adhesive, thirty nights to a pack. A cheap way to find out whether mouth taping suits you before spending more.
The catch: thinner material than the pricier tapes, so it can lift in the night if you move around a lot.
30 nights, hypoallergenic · around £5
Check price on AmazonHypoallergenic Sleep Strips (30 pack)
Best for sensitive skinIf tape usually leaves your skin red, this gentler option is the one to try, with a strong 4.4 rating from people who react to most adhesives. A light, comfortable hold rather than a vice.
The catch: the gentle stick means it is not the choice for determined mouth-breathers who pull tape off in their sleep.
30 pack, hypoallergenic · around £5
Check price on AmazonBreathable Vented Mouth Tape
Best for nervous first-timersHas a small vent in the middle, so your lips are guided shut but you are never fully sealed. That makes a first try far less claustrophobic, which is the hurdle most people trip on.
The catch: the vent means a little less of the full-seal effect, so committed nose-breathers may want a solid strip later.
breathable vent, 4.4 rated · around £10
Check price on AmazonELLICIT Mouth Tape (30 pack)
Best for a secure holdReach for this if lighter tapes keep peeling off. A stronger, premium adhesive aimed at habitual mouth-breathers that stays put through the night.
The catch: a firmer stick means a less pleasant peel in the morning, so it is overkill if your nose is usually clear.
30 pack, strong hold · around £9
Check price on AmazonMouth tape questions, answered
Does mouth tape actually work?
For some people, a bit. The idea is to nudge you into nose-breathing, which can mean less dry mouth and lighter snoring. The research is still thin and mostly small studies, so treat it as a gentle habit aid, not a cure.
Is mouth taping safe?
For healthy adults who can breathe easily through the nose, it is generally considered low-risk. It is not safe if you have sleep apnoea, a blocked nose, or you have been drinking or taking anything sedating. Start with a vented tape and short daytime trials.
Can mouth tape stop snoring?
It can help the type of snoring caused by mouth-breathing, but it does nothing for snoring caused by apnoea or nasal blockage. If your partner notices you stop breathing, see a GP.
What if I cannot breathe through my nose?
Then do not tape. Sort the congestion first with your pharmacist or GP. Taping a blocked nose shut is the one thing you should never do.
How do I start mouth taping?
Try a vented tape while reading in the evening so you get used to the feel, then a full night. Make sure you can comfortably breathe through your nose before you commit to sleeping with it on.
Sources
- Yang D, et al. Safety and efficacy of mouth taping: a systematic review. PLOS One, 2025.
- NHS: Sleep apnoea.