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Why Do Athletes Tape Their Mouths to Sleep?
Mouth taping has become popular among runners, gym-goers and professional athletes who want to encourage nasal breathing overnight. But it is not suitable for everyone—and the science is more nuanced than social media suggests.
Quick answer: Why do athletes tape their mouths while sleeping?
Some athletes use purpose-designed sleep mouth tape to gently encourage the lips to remain closed and make nasal breathing more likely overnight. Users may be trying to reduce waking with a dry mouth, support a consistent sleep routine or reduce unnecessary mouth opening when nasal breathing is already comfortable.
Mouth tape does not directly increase fitness, guarantee deeper sleep or treat obstructive sleep apnoea. Research remains limited, and it must not be used when the nose is blocked or breathing feels restricted.
From endurance runners and HYROX competitors to footballers and gym athletes, recovery has become as carefully planned as training. Athletes increasingly track sleep timing, nutrition, hydration, mobility and travel because much of the body’s recovery occurs between sessions.
Mouth taping has entered that conversation as a simple way to encourage overnight nasal breathing. However, popularity is not the same as scientific proof, and dramatic claims about oxygen, performance or perfect sleep should be approached carefully.
This evidence-aware guide from On The Nose Co. explains why athletes use mouth tape, how nasal and mouth breathing differ, what research can and cannot tell us, who should avoid it and how a purpose-designed product may be tested responsibly.
What is mouth taping for sleep?
Mouth taping involves applying a purpose-designed adhesive strip across the lips before sleep to discourage the mouth from falling open.
The intention is not to create an airtight seal or force a person to breathe through an obstructed nose. A suitable sleep product should provide a gentle physical reminder that encourages the lips to remain together.
The On The Nose Co. Sleep Mouth Tape features a central breathing slit and flexible material designed specifically for overnight use.
Purpose-designed mouth strips are different from duct tape, electrical tape or other strong household adhesives. Products not intended for facial skin may be uncomfortable, difficult to remove or irritating.
Six reasons athletes are experimenting with mouth tape
These are common reasons people try mouth taping—not guaranteed outcomes. Individual experiences vary, and several popular performance claims have not been established by strong clinical evidence.
To encourage nasal breathing
Athletes who notice their mouth falls open overnight may use tape as a gentle reminder to keep the lips together when nasal breathing is already comfortable.
To reduce waking with a dry mouth
Sleeping with the mouth open can contribute to oral dryness. Reducing unnecessary mouth opening may help some suitable users wake feeling less dry.
To support an organised routine
Applying tape can act as a consistent pre-sleep cue alongside reducing screens, preparing the bedroom and maintaining regular sleep timing.
To address mild mouth-opening snoring
Some people notice changes in snoring when the mouth remains closed. However, snoring has several causes and may indicate obstructive sleep apnoea.
To protect recovery habits
Athletes value routines that may improve overnight comfort, particularly during heavy training, competition or travel.
Because it is small and portable
Individual mouth strips are lightweight and easy to include in a gym bag, travel kit or competition luggage.
Nasal breathing versus mouth breathing during sleep
Nasal breathing
The nose warms, humidifies and filters inhaled air. When the nasal passages are clear, nasal breathing can help prevent the mouth and throat from feeling excessively dry.
The ability to breathe comfortably through the nose depends on anatomy, inflammation, allergies, illness and other individual factors.
Mouth breathing
Mouth breathing may occur because the nose is blocked, the jaw relaxes during sleep, the person has developed a habit or another airway issue is present.
Persistent mouth breathing should be investigated rather than automatically covered with tape.
Learn more about breathing routes through the On The Nose Co. Breathing Academy, which contains practical education about nasal breathing, sleep, snoring, running, gym training and recovery.
What does the science say about mouth taping?
Research remains at an early stage
Mouth taping is widely discussed online, but the amount of high-quality research remains small. Existing studies generally involve limited participant numbers and selected groups.
A small study involving mouth-breathing adults with mild obstructive sleep apnoea reported improvements in some snoring and sleep-apnoea measurements. This does not establish mouth tape as treatment for the general public or for moderate-to-severe sleep apnoea.
A later systematic review concluded that evidence supporting mouth taping for sleep-disordered breathing remains limited and identified concerns when nasal obstruction is present.
Claims that remain unproven
- That mouth tape directly increases athletic oxygen capacity
- That it automatically creates deeper sleep
- That it increases testosterone or growth hormone
- That it permanently changes facial structure
- That it treats obstructive sleep apnoea
- That every mouth breather should use it
Potential benefits and important limitations
Reducing mouth opening may help some people experience less oral dryness.
The strip can provide a gentle cue to keep the lips together during sleep.
Application may become part of a repeatable night-time preparation routine.
Tape does not resolve allergies, infection, structural blockage or airway collapse.
Snoring may begin in the nose, soft palate, tongue or throat.
Large, long-term trials confirming general benefits are not currently available.
Explore additional answers in the On The Nose Co. Knowledge Centre.
On The Nose Co. Sleep Mouth Tape
The On The Nose Co. Sleep Mouth Tape is designed for suitable adults who can already breathe comfortably through the nose and want to gently encourage lip closure overnight.
Remove the tape immediately if breathing feels uncomfortable, restricted or distressing.
Shop On The Nose Co. mouth tape Who should—and should not—consider mouth tape?
Speak with a doctor or qualified sleep professional before trying mouth tape when you have snoring, breathing symptoms, medical conditions or uncertainty.
You can breathe freely through your nose
- You are an adult
- Both nostrils feel clear and comfortable
- You can remove the tape independently
- You have no known breathing disorder
- You have no warning signs of sleep apnoea
- You test the product while awake first
- You use a purpose-designed sleep product
Breathing or removal may be affected
- Your nose is blocked or congested
- You have a cold, sinus infection or severe allergies
- You have diagnosed or suspected sleep apnoea
- You wake choking, gasping or short of breath
- You have significant heart or lung disease
- You feel panicked by restricted lip movement
- You have damaged or irritated skin around the mouth
- You are impaired by alcohol or sedating substances
- You cannot remove the product independently
- The intended user is a child
How to test mouth tape responsibly
Check your nasal breathing first
Close the mouth gently and breathe through both nostrils for several minutes while awake. Do not continue if breathing feels blocked, strained or uncomfortable.
Clean and dry the skin
Remove moisturiser, lip balm, facial oil and skincare from the application area. Allow the skin to dry completely.
Test it while awake
Apply the strip while sitting up and remain awake for several minutes. Confirm that you feel calm, can breathe easily and can remove it immediately.
Position the strip horizontally
Allow the lips to rest naturally together, then place the strip horizontally across the centre of the lips without clenching the jaw.
Remove it if anything feels wrong
Stop immediately if you experience breathing restriction, panic, coughing, nausea, pain, burning or distress.
Remove gently in the morning
Peel slowly from one corner rather than pulling sharply. Warm water may help if the strip feels secure.
Should athletes use mouth tape with nose strips?
Some suitable adults use external nose strips and mouth tape together because the products serve different purposes.
Nose strips support the outside of the nose
On The Nose Co. nose strips for sleep use flexible bands to gently lift the sides of the nose and may make nasal airflow feel easier.
They do not force the mouth closed and can be used independently.
Mouth tape supports lip closure
On The Nose Co. sleep mouth tape is designed to discourage the lips from falling open.
It must not be used unless nasal breathing is already clear and comfortable.
Suitable adults who already know both products work for them can explore the On The Nose Co. Nose Strips and Mouth Tape Bundle.
Mouth tape, nose strips or both?
| Situation | Nose strips | Mouth tape | Important note |
|---|---|---|---|
| The nose feels mildly restricted | May support the feeling of nasal airflow. | Do not use until nasal breathing is comfortable. | Persistent blockage should be assessed. |
| The mouth falls open despite clear nasal breathing | Optional. | May provide a gentle lip-closure reminder. | Test the tape while awake first. |
| You wake with a dry mouth | May help if nasal restriction contributes. | May reduce mouth opening for some users. | Dry mouth can have other causes. |
| You snore loudly with breathing pauses | Do not rely on an accessory alone. | Do not use without professional advice. | Seek assessment for sleep apnoea. |
| You have a cold or congestion | Effectiveness may be limited. | Do not use. | Wait until nasal breathing is normal. |
What actually supports overnight athletic recovery?
Mouth tape should never become the centre of an athlete’s recovery strategy. The foundations remain adequate sleep opportunity, consistent timing, suitable nutrition and sensible training management.
Schedule enough time in bed rather than expecting an accessory to rescue a short night.
Keep bedtime and wake time reasonably consistent across training and rest days.
Limit bright screens, intense work and stressful content immediately before bed.
Follow an appropriate nutrition, hydration and load-management strategy.
Investigate persistent congestion, loud snoring or breathing interruptions.
Choose products that address a specific need and discontinue anything uncomfortable.
Explore more sleep and performance education from On The Nose Co..
Mouth taping for athletes: frequently asked questions
Why do athletes tape their mouths while sleeping?
Does mouth taping improve athletic performance?
Does mouth tape increase oxygen levels?
Can mouth tape improve sleep quality?
Can mouth tape reduce snoring?
Is mouth tape safe for everyone?
Can I use mouth tape if my nose is blocked?
Can I use mouth tape when I have a cold?
Can people with sleep apnoea use mouth tape?
What are signs of possible sleep apnoea?
How does On The Nose Co. mouth tape work?
Does On The Nose Co. mouth tape completely seal the mouth?
Can you use nose strips and mouth tape together?
Which On The Nose Co. product is best for athletes?
Can mouth tape help with dry mouth?
Can children use mouth tape?
Research and further reading
- Rhee J, et al. Breaking social media fads and uncovering the safety and efficacy of mouth taping during sleep .
- Lee Y-C, Lu C-T, Cheng W-N, Li H-Y. The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnoea .
- Healthdirect Australia. Sleep apnoea .
- On The Nose Co. Sleep, snoring and breathing Knowledge Centre .
Make nasal breathing part of a considered night-time routine
Explore purpose-designed sleep mouth tape and external nose strips from On The Nose Co.—created for practical, easy-to-use breathing support.
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