I Taped My Mouth Shut Every Night For 30 Days. Here's What Happened To My Sleep And Jaw Structure

By Sarah J., Health Writer & Former Mouth Breather

🕒 4 Minute Read - Last Updated Wednesday Feb 12, 2025

I used to wake up with a dry throat, morning headaches, and zero energy. That was before I discovered what breathing through my mouth at night was really doing to my health—and how one simple change transformed everything.
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My Unexpected Discovery About Mouth Breathing

Three months ago, I was browsing through medical journals for an article I was writing when I stumbled across something that stopped me in my tracks. 

 

A study from Stanford Sleep Medicine Center had found that mouth breathing during sleep doesn't just cause snoring—it can actually reshape your facial structure over time and significantly reduce oxygen intake.

 

As I read more, I realised I was checking every box for a chronic mouth breather:

  • Constant fatigue despite 8+ hours in bed
  • Dry mouth and terrible breath every morning
  • Slight recession in my jawline (which I'd blamed on genetics)
  • Difficulty breathing through my nose

The most alarming discovery? 

 

When researchers measured oxygen absorption in mouth breathers versus nasal breathers, the difference was staggering—up to 30% less oxygen was reaching the bloodstream of mouth breathers during sleep.

The Book That Changed My Breathing (and My Life

Determined to learn more, I picked up James Nestor's book "Breath" that I'd heard so much about. His personal experiment was eye-opening: when he forcibly mouth-breathed for just 10 days, his blood pressure spiked, sleep quality plummeted, and stress hormones doubled.

 

What struck me most was Nestor's explanation of how humans evolved to breathe through our noses for good reason. Our nasal passages:

  • Filter out pathogens and allergens
  • Humidify and warm incoming air
  • Produce nitric oxide, which increases oxygen circulation
  • Help properly develop our jaw and facial structure

I decided then and there to try what Nestor and several medical professionals recommend for retraining your nighttime breathing: mouth taping.

My Simple Nighttime Solution: Mouth Tape

The concept seemed strange at first—place a small piece of specially designed medical tape over my lips to encourage nasal breathing during sleep. But after reading dozens of scientific papers and testimonials, I was convinced it was worth trying.

 

I ordered BWLL Mouth Tape after researching different options. What sold me was their medical-grade adhesive and the small breathing hole design that made it feel less intimidating for a beginner like me.

 

The first night was an adjustment. I started with a small piece as recommended, and while it felt unusual, I could still breathe comfortably through my nose. To my surprise, I didn't wake up once during the night.

The Unexpected Results After 30 Days

What happened over the next month exceeded all my expectations:

 

Week 1: The immediate change was waking without dry mouth. My morning breath improved dramatically, and by day 5, I noticed I was waking up before my alarm, feeling genuinely refreshed.

 

Week 2: My partner commented that my snoring had completely stopped. I tracked my sleep with my smartwatch and found my deep sleep had increased by 22%.

 

Week 3: Looking in the mirror, I noticed subtle changes in my face. My jawline appeared slightly more defined, and the constant puffiness around my eyes had diminished significantly.

 

Week 4: The most profound change was my energy levels. Instead of hitting an afternoon slump, I maintained consistent energy throughout the day. My workout performance improved, and my resting heart rate dropped by 7 beats per min

The Science Behind These Changes

During my research, I came across groundbreaking work from the Melbourne Sleep Institute that explained why mouth taping had such profound effects on my sleep quality.

 

Their clinical studies revealed that "nasal breathing triggers nitric oxide production, which improves oxygen circulation by up to 18% compared to mouth breathing. This isn't just about snoring—it's about cellular regeneration, hormone balance, and cognitive function.

 

As respiratory specialists have documented, proper nasal breathing:

  1. Activates the parasympathetic nervous system, promoting deeper sleep
  2. Improves oxygen circulation to all tissues, including the brain
  3. Strengthens the muscles that keep airways open
  4. Supports proper jaw development and alignment over time

My Current Routine

Now, taping my mouth before bed is as automatic as brushing my teeth. BWLL Mouth Tape has become an essential part of my sleep hygiene. 

 

Here's what I appreciate most about it:

  • The adhesive is gentle enough that it doesn't irritate my skin but strong enough to stay in place all night
  • The breathing hole provides peace of mind for beginners
  • One pack lasts for a month of nightly use
  • It's comfortable enough that I forget it's there within minutes

Should You Try Mouth Taping?

If you recognise any of the signs I mentioned—morning fatigue, dry mouth, snoring, or jawline concerns—mouth taping could be worth exploring. 

 

Based on my experience and the scientific literature, it's a simple change with potentially significant benefits.

 

Important note: While mouth taping has been transformative for me and thousands of others, always consult with a healthcare provider if you have severe breathing issues or sleep apnea.

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What BWLL Customers Are Saying

See How BWLL Is Changing Lives Of People Just Like You 

No More Morning Fatigue

Having struggled with constant tiredness despite 8 hours of sleep, I was desperate for a solution. BWLL's design is brilliant - stays in place all night without being uncomfortable, and I'm finally waking up feeling refreshed. My morning brain fog has lifted, and I actually have energy for my morning gym sessions now. After three months of use, I won't sleep without it.

- James W., Melbourne

Finally a Solution That Works with Side Sleeping

Quick note to say these are fantastic. As a side sleeper who was worried about comfort, I was pleasantly surprised - after the first night, I barely notice it's there now. My dentist even commented on the improvement in my gum health! Plus, the morning headaches I used to get have completely disappeared.

- Sarah M., Sydney 

From Skeptic to Sound Sleeper

I put off trying mouth tape for months because it sounded a bit extreme. After my partner moved to the spare room because of my snoring, I finally gave BWLL a try. The breathing hole made me feel completely safe, and within a week, he was back in our bedroom. My sleep tracking shows a 32% improvement in quality. Wish I hadn't waited so long!

- Emma D., Melbourne

Jawline Looks Great!

I started using BWLL for better sleep, but the unexpected benefit has been the change in my facial structure. After six months of use, my jawline is noticeably more defined, and my face looks slimmer. My friends kept asking if I'd lost weight, but it was just from changing my breathing! Beyond thrilled with the aesthetic improvements on top of the better sleep quality. 

- Rachel K., Perth

Game-Changing for Athletes

As a CrossFit coach, I'm always looking for ways to improve recovery and performance. Was skeptical about the price compared to regular tape, but the difference in quality is night and day. My resting heart rate has dropped, my morning breath is better, and I'm hitting new PRs in training. It's become as essential as my protein shake - worth every cent.

- Tom B., Adelaide

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