To mouth tape, check you can breathe easily through your nose, try the tape while awake, apply it to clean, dry lips with your mouth gently closed, press from the centre out, and peel it off slowly from one corner in the morning. Skip it on any night your nose is blocked.
This guide is general information, not medical advice. If you snore loudly, stop breathing or gasp in your sleep, or have a breathing or sleep condition, talk to your doctor before trying mouth tape.
Before you start: is mouth taping right for you?
Mouth taping is only for adults who breathe comfortably through the nose and don't have a sleep or breathing condition. Skip it if your nose is blocked, if you have untreated sleep apnoea, if you have asthma or COPD and your doctor hasn't agreed, if you have an anxiety or panic disorder, or if you might vomit in your sleep, which includes after heavy drinking. Never use it on children unless a doctor is supervising [1][2]. If you snore loudly or wake gasping, see a GP first. Our guide is mouth taping safe? explains why.
What you need
You need a tape made for skin and clean, dry lips. Hypoallergenic, surgical or athletic tape from the chemist are all suitable [1], or you can use a purpose-made strip, which may add an easy-peel edge. Strips come solid or with a slit or vent in the middle, and a vent can make the whole thing feel less claustrophobic. A gel-lined strip such as our collagen mouth tape adds a hydrating gel layer for your lips, plus a breathable centre vent.
How to mouth tape, step by step
The routine is quick once you've done it a few times.
- Check your nose. Close your mouth and breathe through your nose for a minute. If that feels like hard work, don't tape tonight.
- Do a daytime trial first. Wear the tape while you read or watch something, to make sure you're comfortable breathing through your nose and your skin is happy with the adhesive [1].
- Prep your skin. Wash and dry your lips and the skin around them. Skip balm, oil and moisturiser, because they stop adhesive sticking.
- Close your mouth gently. Lips together, jaw relaxed, no pursing.
- Apply from the centre out. Place the tape over the middle of your lips, then smooth it outwards and hold the edges for a few seconds.
- Leave yourself an exit. If your tape has no easy-peel edge, fold a small tab at one corner [1].
- Lights out. If you feel short of breath or your nose blocks during the night, take it off.
- Peel it off slowly in the morning, starting from one corner.
Mouth taping with a beard or moustache
It's harder with facial hair, because adhesive grips skin, not hair. Trim the hair right along the edge of your upper lip so the tape can sit on skin, press the edges down firmly, and peel slowly in the direction the hair grows. A very full moustache may stop any tape sticking well, so test it in the daytime first.
Sensitive skin and irritation
Patch-test first, and stop if your skin reacts. Redness, irritation and allergic reactions are among the listed side effects of mouth taping [2]. Don't apply tape to broken, cracked or irritated skin, choose a hypoallergenic tape, and give your skin a night off if it looks red in the morning. If you have a latex allergy, check that the adhesive is latex-free.
Taking it off without a sting
Peel slowly from one corner, keeping the tape low and close to your skin rather than pulling it straight out. Support the skin with a fingertip as you go. If it's stubborn, press a little warm water onto the edge and wait a moment. A folded tab or easy-peel edge makes the first lift much gentler [1].
Troubleshooting: falling off, feeling claustrophobic, waking with it off
Here's what to try when the first few nights don't go to plan.
- It falls off. Likely culprits are skin oil, lip balm, facial hair or moving your mouth in your sleep. Start with clean, dry skin and hold the edges down for a few seconds.
- It feels claustrophobic. Try a vented or slit strip, and practise wearing it awake with slow nose breaths. If it brings on real panic, stop: anxiety and panic disorders are on the skip list [1].
- You wake with it off. That can happen while you get used to it. If you keep pulling it off because you can't get enough air, your nose may be the problem, so stop and talk to your GP.
- Air escapes around it. Some people keep trying to breathe through the mouth with tape on [2]. That's another reason to check your nose first.
What tape to use, and what not to
Use tape made for skin, never masking tape or other tape not made for the body, which is more likely to irritate or cause an allergic reaction [1]. One study used 3M silicone hypoallergenic tape [3].
| Tape type | Pros | Cons |
|---|---|---|
| Paper or surgical tape | Cheap, sold at chemists, made for skin | No vent; can tug on removal; grips poorly on stubble |
| Athletic or kinesiology tape | Stretchy, holds well | Strong adhesive can be harsh on lip skin |
| Slit strips | Opening in the middle feels less sealed | Still only for a clear nose |
| Vented strips | Breathing vent; may have an easy-peel edge | Cost more than plain tape |
| Gel-lined collagen strips | Hydrating gel on the lips; doubles as overnight lip care | Cost more than plain tape; same safety rules apply |
| Masking, packing or duct tape | None | Not made for skin; more likely to irritate [1] |
FAQs
Can I wear lip balm under mouth tape?
No. Oils and balms stop adhesive sticking, so apply tape to clean, dry skin. With a gel-lined collagen tape, the gel does the moisturising. Collagen mouth tape explained covers how that works.
Should mouth tape have a hole or vent?
It's a comfort choice. A vent or slit can feel less claustrophobic, but it doesn't make mouth tape suitable for a blocked nose.
Should I use mouth tape every night?
There are no official guidelines on how often [1]. Use it on nights your nose is clear, skip nights you're congested or unwell, and give your skin a break if it gets irritated.
Can I use mouth tape after lip filler?
Ask your injector first, and wait until any swelling or tenderness has settled before putting adhesive on your lips. More answers are in our mouth tape FAQ.
pretty sleepy. is a cosmetic lip-care product, not a medical device. If you snore loudly, gasp or stop breathing in your sleep, or have a breathing or sleep condition, talk to your doctor before using any mouth tape.
Sources
- Sleep Foundation. Mouth taping for sleep: does it work? Medically reviewed by Anis Rehman, MD. Updated 23 March 2026. https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep
- Cleveland Clinic. Is mouth tape safe to use while sleeping? With Brian Chen, MD. 25 July 2025. https://health.clevelandclinic.org/mouth-taping
- Lee YC, Lu CT, Cheng WN, Li HY. The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study. Healthcare (Basel). 2022;10(9):1755. https://doi.org/10.3390/healthcare10091755