Free self-screen

Are you a nighttime mouth breather?

An 8-question self-screen based on the most common signs. Takes about 60 seconds. Not a medical diagnosis — but a useful starting point for figuring out whether you should try mouth tape.

1. Do you wake up with a dry mouth or sore throat?
2. Does your partner say you snore? (Or do you suspect you do?)
3. Do you wake up multiple times during the night?
4. Do you frequently have a dry mouth during the day?
5. Have you been told you have a deviated septum, chronic congestion, or allergies?
6. When you catch yourself sitting quietly or focused, is your mouth typically open or slightly parted?
7. Do you have more dental issues (cavities, gum problems) than you would expect for your age?
8. Do you feel groggy in the morning even after 7+ hours of sleep?

What the score means

This isn't a medical diagnosis. It's a pattern-matching tool against the most common symptoms of habitual nighttime mouth breathing. People who score high almost always benefit from a closed-mouth sleep intervention; people who score low may still benefit (mouth breathing is sneaky) but with less certainty.

For the why-this-matters explanation: the complete guide to nasal breathing covers the physiology, the research, and the protocol.

For the brand-by-brand mouth tape comparison: we tested 12 brands.

If you have diagnosed sleep apnea

This self-screen isn't a substitute for a sleep study. If you've been diagnosed with moderate or severe obstructive sleep apnea (AHI > 15), don't replace CPAP with mouth tape based on this quiz. Talk to your sleep physician. More on when mouth tape works vs when CPAP is required.