Best Mouth Tape for Snoring UK: 2026 Guide

Mouth taping has exploded in popularity as a snoring remedy, driven by social media and wellness influencers. But does sticking tape over your mouth at night actually work — and is it safe? We've tested the top UK options and compared them to proven alternatives.

What Is Mouth Taping?

Mouth taping involves applying a small strip of porous, hypoallergenic tape over your lips before sleep. The idea is to encourage nasal breathing throughout the night, which can reduce snoring caused by open-mouth sleeping.

When you breathe through your nose, the air is filtered, humidified, and slowed — all of which help keep your airway tissues from vibrating. Mouth breathing bypasses these benefits and often leads to louder snoring.

What the Research Actually Says

Mouth taping is widely promoted but lightly studied. The most-cited evidence comes from a 2022 study published in Healthcare (MDPI) on 20 patients with mild obstructive sleep apnea: mouth taping reduced the apnea-hypopnea index by an average of 47% and lowered snore intensity. A smaller 2015 study reached similar conclusions for mouth-breathing snorers.

However, the American Academy of Sleep Medicine has not endorsed mouth taping, citing safety concerns and the lack of large randomised trials. Treat the evidence as "promising for mild mouth-breathing snorers", not "proven cure".

Best Mouth Tapes Available in the UK

1. Somnifix Sleep Strips — Best Overall

Purpose-designed for sleep with a small breathing vent in the centre for safety. Medical-grade adhesive that's gentle on skin. Around £20 for 28 strips. The gold standard of mouth tape.

2. Myotape — Best for Beginners

Goes around the mouth rather than over the lips, which feels less restrictive. A good entry point if the idea of mouth taping makes you nervous. Around £15 for 30 strips.

3. 3M Micropore Surgical Tape — Budget Pick

Not designed for mouth taping specifically, but many people use this medical tape as a cheap alternative. Around £3 per roll. No breathing vent, so less safe than purpose-designed options.

How to Start Mouth Taping Safely

1. Test daytime nasal breathing first. Close your mouth, breathe through your nose for 5 minutes. If you can't, mouth tape isn't for you yet — address nasal congestion first.
2. Start small. Apply a short strip horizontally across the centre of your lips, leaving the corners free for the first week.
3. Use purpose-built tape. Somnifix or Myotape have a safety vent and skin-safe adhesive. Avoid duct tape, masking tape, or any non-medical adhesive.
4. Skin prep. Apply to clean, dry skin. Some users swipe a tiny amount of lip balm under the tape to make removal painless.
5. Build up gradually. Start with a 1-hour wind-down session before sleep, then full nights from week two.
6. Track results. Use a snore-tracking app (SnoreLab, Snore Score) for week-by-week comparison. If snoring doesn't drop within 14 nights, mouth tape isn't the right intervention for you.

Does Mouth Tape Work for Snoring?

Mouth taping can help if your snoring is caused by mouth breathing. The 2022 Healthcare study noted above is the strongest evidence so far, but the sample size was small (n=20) and limited to mild OSA.

Mouth taping's limitations:

• It only works for mouth-breathing snorers — not throat-based snoring
• It doesn't address the root cause of airway obstruction (jaw position, tongue collapse)
• It's unsafe for people with nasal congestion or a deviated septum
• No large-scale randomised trials specifically for snoring

Mouth Tape vs Anti-Snoring Mouthpieces

While mouth tape is cheaper upfront, a quality anti-snoring mouthpiece works out more cost-effective over time and tackles snoring more comprehensively.

Safety Warnings

Do not use mouth tape if you:

• Have been diagnosed with or suspect obstructive sleep apnea
• Have chronic nasal congestion or a deviated septum
• Suffer from GERD (gastroesophageal reflux disease)
• Are under the influence of alcohol or sedatives
• Have any breathing difficulties

If you suspect sleep apnea, consult your GP and consider a sleep study before trying any over-the-counter remedy.

Our Verdict

Mouth taping is a mild intervention best suited for people who know they snore because of mouth breathing and have no nasal issues. For the majority of snorers, a clinically proven anti-snoring device like AirSnore will be more effective, safer, and better value in the long run.

Want to explore all your options? See our complete guide to how to stop snoring or browse our remedies comparison.