I Tried Mouth Tape For A Week – Can This $30 Wellness Hack Upgrade Your Whole Life?

Mouth-taping has taken TikTok by storm, promising benefits from better sleep to reduced snoring. But does it live up to the hype?

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If you haven’t heard, mouth-taping is the latest craze to hit the TikTok Explore page. A quick search on the app and you’ll find that the hashtag #mouthtaping currently has upwards of 52 million views. The trendy wellness practice, which involves placing a piece of lightweight fabric tape vertically across the middle of your closed lips while you sleep, is said to prevent mouth breathing. And according to the Cleveland Clinic, it’s also a big help to prevent snoring.

Related: Can Dream Recovery’s Performance Sleep Masks Help You Get Peak Slumber?

Many influencers are apparently ‘all in’ on the trend, with doctors even chiming in. “I saw a lot of improved benefits, I slept better some other reported benefits are that you improve the release of nitric oxide, you help stimulate your parasympathetic activity, you get more relaxed, more calm,” explains Dr. Daniel Barrett in a TikTok on the subject.

“I’ve even noticed that my allergies went away. If you have a lot of allergies or a stuffy nose in general, forcing yourself to breathe through your nose, at least for me, was able to reduce that,” added the plastic surgeon.  But as any discerning viewer knows, TikTokers can exaggerate. Here at ATN, we’re always game to try something new in the name of wellness. 

That’s why we decided to test out Dream Performance & Recovery’s Dream Mouth Tape, which comes in strips, full and Plus+ sizes, starting at under $1 apiece with a subscription. (The brand also sells sleep masks and nose strips, which are available on Amazon.) Keep reading for one writer’s experience with this buzzy wellness hack.

When it comes time for bed, my sleep patterns are all over the place. I try to get my full eight hours, but it doesn’t always happen. I’m not a snorer (to my knowledge), but I likely breathe through both my mouth and nose as I slumber. Additionally, I don’t have noticeable allergies, but my nose can get a bit stuffy and dry at certain times of the year, so I was curious if this would help. 

I’m not going to lie, the idea of using mouth tape kind of freaked me out at first. The thought of restricting half of my oxygen source did not sound fun. However, after doing some research, I found that nose breathing does indeed have benefits. The list includes lowering blood pressure, filtering allergens, moisturizing your throat, and more importantly to me: decreasing anxiety. 

With that in mind, I was excited to check it out. For the job, I used Dream Performance & Recovery’s Dream Mouth Tape. 

“Mouth taping has taken over the internet for its unconventional approach to sleep, but the benefits of mouth taping can benefit overall human health,” says Dream Performance & Recovery co-founder and Chief Brand Officer, Todd Anderson. “The practice leads to nasal breathing which is scientifically proven to increase the quality of REM sleep, cardiovascular health, heart rate variability (HRV), and athletic performance, and can aid sleep apnea and reduce snoring.”

Dream Mouth Tape Review: The Bottom Line

At just $29 or less for a one-month supply, Dream’s Mouth Tape Strips are worth trying if you’ve been looking for an affordable solution to poor sleep caused by open-mouth breathing, nose congestion or snoring.

Dream Mouth Tape Review: First Impressions

Dream Performance & Recovery’s mouth tape is luxe. It’s made of a soft, super-thin bamboo silk fabric that sits comfortably on your skin. Some other brands have a breathing hole cutout in the middle. This one doesn’t, but it’s all good as the two-way stretch makes you feel less confined, so you won’t feel like you’re suffocating. It also comes in a bunch of fun colors (I chose blue). 

Choose from three sizes, depending on your comfort level. The full size covers just the lip area, while the strip is much smaller and vertically adheres to the center of your lip. While I started with the full size (and did just fine), I’d highly recommend the strip for any hesitant newbies. And then there’s the Dream Tape Plus+, which is infused with vitamins for skincare and sleep benefits. They also come in 30-day monthly packs, but you can sign up for auto-renewal at a discounted price. 

Dream Mouth Tape Review: How to Use

Using the tape is pretty self-explanatory, but I do have some tips. To apply, simply remove the tape from the packaging, pull the tape from both sides to rip the center crease, and peel off the paper. The tape itself feels like a very thin fabric bandage, minus the gauze in the center. I was surprised to find that it wasn’t all that sticky, and I wasn’t so sure it would stay in place all night, let alone for the 12 hours the brand claimed. 

Pro tip: If you have a lavish skincare routine (guilty), try to avoid slippery products like oils that make the tape slip off. Similarly, you’ll want to wait 15 to 30 minutes after your skincare to ensure your products are absorbed and your skin is completely dry.

Dream Mouth Tape Review: My Results 

Again, I don’t think I’m a snorer (and I sleep alone), so the jury is out if the tape helped on that front. Right away, however, after night 1, I noticed that I had a deeper, more restful sleep. For once in a long while, I woke up feeling energized before I even had my first cup of coffee. This remained the case throughout the week as I noticed I was more alert, allowing me to be more mindful in decision-making (like actively choosing to eat more veggies and protein and foregoing alcohol). Also, I was noticeably less stuffy, which was a nice relief. 

Who Shouldn’t Do Mouth Taping?

If you’re in it for help with sleep apnea, there are conflicting data on its effectiveness, and researchers don’t recommend it for moderate to severe sleep apnea. No matter who you are, before trying mouth tape, consult with a doctor to make sure it’s safe for you. 

Dream Mouth Tape Review: The Final Verdict

After only using mouth tape for a week, I’m fully aware that my conclusion may be a placebo effect. However, I firmly believe that using mouth tape helped me get better sleep and breathe better throughout the day. The stretchy bamboo silk fabric made it easy to adjust to using mouth tape, too. However, since I don’t have snoring issues, I’d be curious to see how this works for someone who does.