5 Ways Sleep Tape Improves Facial Structure

October 23, 2024

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How Sleep Tape Affects Face Shape

Sleep tape helps train your face muscles by keeping your mouth closed during sleep, forcing you to breathe through your nose. When you breathe through your nose instead of your mouth, you get several benefits for your overall facial structure:

• It helps keep your jaw forward and aligned.
• It supports better cheekbone definition.
• It trains your lips to stay closed.
• It prevents an elongated face shape.
• It improves breathing efficiency by optimizing nose function.

But here’s the truth: Sleep tape won’t magically reshape your face overnight. But over time, mouth tape can be used to fix mouth breathing, which can change the structure of your face.

Quick Facts

• Between 12% and 55% of people breathe through their mouths.
• Mouth breathing makes faces longer and narrower with a recessed chin.

Do Not Use Sleep Tape If You:

• Cannot breathe through your nose.
• Have a stuffy nose.
• Have asthma.
• Have sleep apnea.

Bottom Line: Sleep tape helps by encouraging nose breathing. The face changes come from better breathing habits, not from the tape alone.

How Long Does It Take?

• Days: You may notice less dry mouth.
• 2–4 Weeks: Snoring often decreases.
• Long-Term: Possible face changes from consistently better breathing.

Related video from YouTube: 

What Is Sleep Tape?

Sleep tape is a strip of porous, hypoallergenic tape placed over your mouth while sleeping. It keeps your mouth closed, making you breathe through your nose instead. Here’s what makes it work:

• Porous Material: Allows a bit of air through if necessary.
• Hypoallergenic Adhesive: Won’t irritate your skin.
• Vertical Placement: Sits right across your lips.
• Medical-Grade Materials: Keeps your skin safe.

When you breathe through your nose, you get benefits your mouth can’t provide:

• Air filtering to catch dust and allergens.
• Temperature control to warm the air.
• Natural moisturizing with each breath.

Important Precautions

Do not use sleep tape if you:

• Have serious nasal congestion and cannot breathe through your nose.
• Have asthma.
• Have sleep apnea.

Expert Tip: “Mouth taping could cause an allergic reaction from the tape or a skin irritation or rash,” says Dr. Cinthya Pena Orbea, Sleep Medicine Specialist. “Always consult your doctor before trying it.”

Interested in Trying Lulltape?

Lulltape offers medical-grade sleep tape. The Value Pack: 90 strips (3 months supply)

Before starting, test the tape while you’re awake. Apply lip balm or petroleum jelly first, and only use medical-grade or surgical tape. Remove it if breathing becomes difficult.

Bottom Line: Sleep tape may help your breathing at night, but it’s not magical. It’s just one tool in your sleep toolkit.

1. Better Jaw Position

Sleep tape keeps your mouth closed while you sleep, helping your jaw stay in the right spot. When switching from mouth to nose breathing:

• Mouth Breathing: The jaw drops back, the face becomes longer, muscles get weaker, and the upper jaw can narrow.
• Nose Breathing: The jaw stays forward, the face remains more balanced, muscles stay stronger, and the upper jaw maintains width.

Your tongue does most of the work. With nose breathing, your tongue rests against the roof of your mouth, which:

• Keeps your jaw forward.
• Helps bones grow correctly.
• Makes face muscles stronger.

“When you breathe through your nose, your tongue naturally fills your palate space and pushes up and out. This helps your jawbones grow forward.” – Albert Silvera, DDS

Research from Wuhan University shows notable differences between mouth and nose breathers, including changes in forward jaw position and jaw angle.

Lulltape helps by:

• Keeping your mouth closed at night.
• Making nose breathing your default.
• Putting your tongue in the right spot.
• Keeping jaw muscles active.

While sleep tape won’t change your bone structure overnight, it helps train a better jaw position during sleep. Over time, this supports better facial development.

2. Stronger Cheekbones

Sleep tape can help build better cheekbones by encouraging nose breathing. Mouth breathing often leads to:

• Tighter cheek muscles that push against the jaw.
• A narrow, elongated face.
• Flat, undefined cheekbones.

Nasal breathing allows the cheek muscles to relax and supports normal face growth.

Research in the American Journal of Orthodontics & Dentofacial Orthopedics shows mouth breathers often have flat cheekbones, narrow faces, and small upper jaws. 

“If you start mouth breathing before puberty, it can COMPLETELY change how your face grows and what you’ll look like.” – Arash Moradzadeh, MD

How Sleep Tape Helps

• Keeps your mouth shut at night.
• Places your tongue in the right spot.
• Relaxes cheek muscles.
• Supports normal face development.

For the best results, use sleep tape at night and practice good tongue position during the day. This holistic approach strengthens your face muscles and builds better cheekbones over time.

3. Closed-Mouth Rest Position

Sleep tape keeps your mouth closed at night, helping your facial muscles and jaw align properly. Compare open-mouth and closed-mouth positions:

• Open Mouth: Lips apart, tongue low in the mouth, jaw dropped, and breathing through the mouth.
• Closed Mouth: Lips together, tongue high against the palate, jaw aligned, and breathing through the nose.

Between 12% and 55% of kids breathe through their mouths, which can reshape their developing faces.

“When a child is breathing normally, the breathing is silent, rhythmic, and effortless.” – Dr. Jennifer Wallace, Dentist

An open mouth can cause:

• Tight cheek muscles.
• A dropped, misaligned jaw.
• A longer facial structure.
• A narrow upper jaw.

For a simple fix, try Lulltape’s sleep tape. Use it while sleeping to keep your mouth closed. However, good daytime habits are also crucial:

• Keep your lips together when not talking.
• Rest your tongue on the roof of your mouth.
• Chew on both sides of your mouth.
• Practice nose breathing.

“Habitual mouth breathing can lead to changes in the shape of the face during a child’s development.” – Dr. Randi Green, The Smile Doctor

Before using sleep tape, test it during the daytime, apply petroleum jelly or lip balm, check your nose breathing, and get a doctor’s OK if you have any existing breathing issues.

Bottom Line: A closed mouth filters air, keeps it moist, and maintains better oral health during sleep.

4. Normal Face Length

Mouth breathing tends to make the face longer and thinner. Sleep tape helps correct this by keeping your mouth closed while you sleep. When you switch to nose breathing:

• Face length remains balanced.
• The mid-face develops more fully.
• The jaw position stays forward and aligned.
• Dental arches maintain a proper width.

Data shows:

• Younger kids have a very high risk of lasting face shape changes.
• Teens still experience some changes.
• Adults see only minor changes, if any.

“Being a mouth breather can lead to an elongated and narrow facial shape.” – Dr. Albert Silvera

Studies (including those on forced mouth breathing in animals) reveal large changes in face shape, but fixing mouth breathing patterns can help stop or reduce these changes.

Tips for Best Results:

• Start using sleep tape early.
• Use it every night.
• Keep your nose clear.
• Practice nose breathing during the day.

Bottom Line: A longer face is more than a cosmetic issue—it often means less room for teeth and tongue, which can cause future breathing and orthodontic problems.

5. Better Nose Function

Your nose is your body’s built-in air filter, but 80% of people don’t use it correctly because they breathe through their mouths. Sleep tape forces you to breathe through your nose. Benefits of nose breathing include:

• Filtering dust and allergens.
• Warming the air before it reaches your lungs.
• Adding moisture to prevent throat irritation.
• Boosting nitric oxide, which increases blood flow and oxygenation.
• Helping keep sinuses clearer and more open.

Mouth breathing can lead to a dry, scratchy throat, morning breath, more colds and infections, and stuffy sinuses. If you suspect you need sleep tape, try breathing only through your nose for three minutes. If that’s difficult, you may be a candidate.

Other Signs You Might Need Sleep Tape

• Waking up with a dry, sandpaper-like mouth.
• Snoring (ask your partner or record yourself).
• Frequent morning sore throat.

Interested? Explore Lulltape’s offers here.

Before You Begin: Check with your doctor if you have nasal congestion, allergies, trouble breathing, or sleep apnea.

Bottom Line: Your nose is designed for optimal breathing. Sleep tape just helps ensure you use it.

Research and Studies

Studies show mouth breathing can reshape your face over time. Here’s a summary of common findings:

• 1,616 children: Mouth breathing correlated with open bites and incorrect jaw positioning.
• 30 adults: Sleep tape cut down on snoring and improved jaw position.
• 20 adults: Tape helped mild sleep apnea and reduced open-mouth sleeping.

A study of kids under 18 found that mouth breathing can tilt the upper jaw back by around 1.63°, rotate the lower jaw down by 1.96°, and reduce airway space by about 3.48 mm.

“Kids who mouth breathe end up with smaller mid-faces, nasal spaces, and jaws. They miss out on the normal resistance that nose breathing provides.” – Dr. Kami Hoss, DDS

Specific Areas Affected

• Upper Face: The upper jaw becomes narrow.
• Lower Face: The jaw moves backward.
• Overall Face Height: The face gets longer.

“Nose breathing puts your tongue in the right spot—up against your palate. This pushes your jaw forward like it should.” – Dr. Albert Silvera, DDS

Bottom Line: Mouth breathing will change your face shape. The good news is that sleep tape can help by keeping your mouth closed and reinforcing nose breathing.

How to Use Sleep Tape

Here’s a simple guide to use sleep tape safely and effectively:

Quick Safety Check

Do not use sleep tape if you:

• Have a cold or sinus infection.
• Have been drinking alcohol (it could worsen breathing problems).
• Cannot breathe easily through your nose.
• Feel anxious or claustrophobic.
• Are under 5 years old.

Before You Start

1. Test During the Day: Try wearing the tape for 1–2 hours to ensure you can breathe comfortably.
2. Clean Your Face: Brush your teeth and wash your face so the tape adheres properly.
3. Protect Your Lips: Apply a thin layer of Vaseline or lip balm.
4. Clear Your Nose: Use a nasal rinse if necessary.

Tape Options

• Basic medical tape (one strip across the lips).
• Kinesiology tape (can be cut into thinner strips).
• Light surgical tape (smaller center strip if you want less coverage).

Lulltape offers a 3-month supply (90 strips) for $45.99 and offers frequent special offers and discounts.

Taking It Off

• Wet your face with warm water first.
• Hold the skin tight and peel slowly from one corner.
• Wipe off any sticky residue.

Extra Tips

• Fold one corner of the tape under for easy removal.
• Keep scissors nearby (in case you need them).
• Start with short sessions and pay attention to your breathing.
• Notice if your sleep improves.

Important: Stop using sleep tape and consult a doctor if you have trouble breathing or feel uncomfortable.

Summary

Sleep tape doesn’t directly change your face shape; but it just helps you breathe better by keeping your mouth closed which can lead to improvements in facial structure. Here’s what the science says:

• Short-Term (Days): Less dry mouth, potentially better sleep.
• Medium-Term (2–4 weeks): Reduced snoring, healthier mouth.
• Long-Term: Possible face changes, mostly due to better breathing in kids and teens.

“Chronic mouth breathers can affect their facial structure over time. But using mouth tape for a few nights won’t change your bone structure.” – Dr. Nilong Vyas, board-certified sleep expert

A 2022 study from Wuhan University confirms that nasal breathing plays a major role in proper facial structure. Sleep tape is just there to help make it a habit.

Key Points About Face Changes

• Jawline: Taping alone won’t drastically alter it overnight.
• Bone Structure: Only surgeries can make large changes once you’re fully grown.
• Dental Arches: Breathing patterns matter a lot for proper development.
• Facial Muscles: Better breathing can help them function more naturally.

If you want to try sleep tape:

DO

• Test it for an hour during the day.
• Choose medical-grade tape.
• Clean your face first.
• Stop if breathing becomes difficult.

DON’T

• Expect immediate results.
• Use random adhesives.
• Tape over irritated skin.
• Force it if you feel uncomfortable.

Explore Lulltape’s Offers Here.

Always check with your doctor first, especially if you have existing breathing problems or sleep apnea.

FAQs

Does Mouth Breathing Change Face Shape?

Yes. Mouth breathing can alter how your face develops. Research indicates it can cause:

• A longer, narrower face.
• A dropped chin position.
• A steeper jaw angle.
• A receded lower jaw.
• A narrower upper dental arch.

“Mouth-breathing makes the face long and narrow. The jaw becomes less prominent, and both the chin and lower jaw move backward.” – Dr. Mani Bhardwaj, Clinical Director and Principal Dentist, The Smile Studio Dental Group

Bottom Line: Mouth breathing doesn’t just affect breathing; it can reshape your face.

Related posts

• Common Questions About Sleep Mouth Taping Answered
• 7 Benefits of Nasal Breathing During Sleep
• Top 6 Benefits of Using Sleep Tape for Snoring
• Nasal Breathing vs Mouth Breathing: Key Differences