If you told me a year ago that I’d be taping my mouth shut before bed, I would have laughed and kept scrolling. And yet… here we are.

I’ve been mouth taping pretty consistently for a few months now (with the occasional exception), and I can honestly say it’s been one of the most unexpected upgrades to my sleep. You know those habits that feel almost too simple to work but somehow do? This is one of them.

Why I Even Tried Mouth Taping

I’ve always been a light sleeper. I wake up easily, sometimes with a dry mouth, and no matter how many hours I slept, I didn’t always feel refreshed. One night while deep in a doomscroll, I kept seeing people talk about mouth taping and how breathing through your nose instead of your mouth can seriously improve sleep.

I was skeptical, but also curious. I love low-effort habits that feel like they have high payoff. Plus, at this point, mouth taping might be the only thing strong enough to make me shut up, so I figured it was worth a try.

What Mouth Taping Actually Is

Mouth taping is exactly what it sounds like, but less intense than it seems. It gently encourages you to breathe through your nose while you sleep by keeping your lips closed.

It’s not about sealing your mouth shut or feeling panicked in your sleep. Think of it more as a reminder for your body to do what it already knows how to do.

What I’ve Noticed Over Time

Because I’ve been doing this for a few months, the changes feel really noticeable now.

Here’s what’s stuck:

• I wake up feeling more rested, even on nights where I didn’t sleep perfectly
• No more dry mouth in the morning, which honestly feels life-changing
• Mornings feel calmer and less foggy
• My energy feels more steady throughout the day

Nothing dramatic or extreme. Just small improvements that add up and make everyday life feel easier.

How It Fits Into My Night Routine

Mouth taping is now just part of my nighttime routine. Skincare, cozy pajamas, maybe a show or a few pages of a book, and then the tape goes on right before bed.

It takes about two seconds, costs almost nothing, and makes my sleep feel more intentional.

Like most wellness habits, this isn’t for everyone. If you have breathing issues, nasal congestion, or anything sleep related, it’s worth doing your own research or checking in with a professional.

This has worked really well for me, but listening to your body always comes first.

I’m in my mid-20s, which apparently means I care deeply about sleep quality and little habits that make me feel better day to day. Mouth taping has officially earned a permanent spot in my routine.

It’s simple, a little funny, and genuinely effective. If you’re looking for a low-effort way to improve your sleep, this might be your sign.

Love, Laura