Lately, my sleep has been trash.

Not “a little restless” trash. More like “scroll until 2 a.m., wake up with dry mouth and existential dread” kind of trash. I mentioned this to a friend in passing, and she casually said, “Have you tried mouth tape?” like it was a totally normal thing to suggest.

Cue a spiral into the world of nasal breathing, deep sleep optimization, and TikToks claiming better skin and tighter jawlines. That’s how I found Sleep or Die, a brand that didn’t make mouth taping look medical or weird, but kind of... cool?

What Even Is Mouth Taping?

In short, it’s exactly what it sounds like. You put a small piece of skin-safe tape over your lips at night to keep your mouth closed, encouraging nasal breathing while you sleep.

And why do that?

Because nose breathing is a secret health flex:

• Filters and humidifies the air you breathe
• Boosts oxygen efficiency
• Helps reduce snoring
• Activates your parasympathetic nervous system (a fancy way of saying "helps you chill")
  

I was also especially interested in the skincare perks I kept seeing online, something about reduced trans-epidermal water loss, lip hydration, and even jawline definition. I wouldn’t say no to any of that.

Also, I’ve got mild seasonal allergies and a deviated septum, so I figured it couldn’t hurt to try.

Why I Picked Sleep or Die

There are plenty of options out there (some people literally use medical tape), but Sleep or Die stood out for a few reasons:

• Their anti-hustle, pro-rest vibe felt fresh. It wasn’t fluffy wellness; it was "sleep is survival." I appreciated that direct approach to simply helping you sleep better.
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• 97% cotton, and free from latex. Huge for those of us with sensitive skin.
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• The tape felt thoughtfully designed, unlike the basic beige stuff from a drugstore.
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• The slit in the middle left a space to breathe in case my nose got stuffy. That helped ease the suffocation anxiety.
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• The brand slaps. Red tape and a cute sheep mascot named Persephone? I felt seen.
  

Night One: A Band-Aid, But Make It Beauty Sleep

I stood in the mirror with my face fully glazed from my nightly skincare ritual. I was a little worried the tape wouldn’t stick over all that moisture, but it went on surprisingly well.

It smelled a little... Band-Aid-ish. Mildly off-putting, but not terrible.

Then I lay down and waited for the weirdness.

Benefit Check:

Night Two to Four: Less Zombie, More Human

By night two, I was falling asleep faster. By night four, I noticed I was waking up without that thick, groggy brain fog. No mouth dryness either. Just vibes and hydration.

And no, I didn’t turn into a jawline model overnight, but I did stop waking up with pillow creases and dead eyes. That’s progress.
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Night Five to Seven: Taped and Thriving

This is when things clicked. I’d gotten over the initial weirdness. The tape stayed on. I was sleeping better. Deeper. Longer. I didn’t feel the need to chug caffeine the moment I woke up, a personal miracle.

As a skincare-obsessed person, I also appreciated that it didn’t interfere with my nightly routine. 

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Before & After: A Vibe Shift

Pros and Cons: Regular Mouth Tape vs Sleep or Die 

Sleep or Die specifically

Pros:

• Looks so cool
  
• Thoughtful product design (breathable, non-irritating)
  
• Approachable entry point to mouth taping
  
• Sticks well, even over skincare
  

Cons:

• The red tape might feel a bit extra, but it really grew on me.
  
• Slight adhesive smell out of the pack (fades quickly)
  
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Mouth taping (in general)

Pros:

• Encourages nasal breathing
  
• Reduces dry mouth and snoring
  
• Supports deeper sleep and better recovery
  
• May help with mild allergy and septum issues
  
• Some TikTokers claim jawline magic
  
  

Cons:

• Takes getting used to
  
• Might peel off if not secured well
  
• Not for people with chronic nasal blockages
  
• Looks a little strange at first
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Final Thoughts: Would I Repurchase?

Absolutely. Mouth taping might not be for everyone, but for me, it worked.

I slept better. I felt better. I even looked better. And the funky red tape? Kind of iconic. I snapped a few selfies and felt like a skincare goth in hibernation. A vibe.

In a world that’s constantly exhausted, this was a small thing that made a big difference. If your sleep quality is struggling, give it a shot. At worst, you’ll feel a little silly. At best, you’ll feel like a better human.

And hey, even though Persephone is a sheep, this mouth tape is the G.O.A.T.