Mouth taping while you sleep: What to know before you try this trend

Mouth taping is gaining attention among wellness enthusiasts. This unusual practice—taping your mouth shut while you sleep—has been praised as a simple hack for better rest.

Sleep is a core component of a healthy lifestyle. A good night’s sleep can improve your focus and help you feel energized during the day, so many people are looking for ways to make sure they wake up feeling their best.

Advocates claim mouth taping reduces snoring, lowers blood pressure and even prevents morning dry mouth. But does it really work? And more importantly, is it safe?

Let’s take a closer look at what mouth taping is and if it’s a wellness trend to incorporate into your routine.

What is mouth taping?

Mouth taping is the practice of placing a piece of tape over your lips to keep your mouth closed while you sleep. The goal is to encourage more nasal breathing, rather than mouth breathing.

Mouth taping isn’t necessarily a new concept; it’s been used to manage symptoms of snoring for many years. But recently, the habit has gained traction on social media, and wellness enthusiasts have claimed it has a variety of other health benefits—without much science to support it.

The supposed benefits of mouth taping

Mouth taping promotes nasal breathing, which may reduce snoring and lead to a better night’s sleep. Often, people who sleep with mouth tape report that they wake up fewer times in the night and are more rested during the day.

But what are the benefits of breathing through your nose while you sleep?

• Your nose filters air as it enters your body, which can remove dust and allergens before they reach your lungs.
• Air is warmed as it passes through your nose, possibly preventing throat irritation and making breathing more comfortable.
• Breathing through your mouth may lead to waking up with a dry mouth, which can promote dental decay and bad breath.

There is no strong scientific evidence to support other claims that mouth taping can help with anxiety or lower blood pressure.

Is mouth taping safe?

While the potential benefits of mouth taping can be intriguing, it’s important to remember that there are risks to consider, and it is generally advised against by the medical community.

Mouth taping may not be suitable for everyone. Always talk to your doctor as mouth taping may only mask the underlying issue causing your snoring, without actually resolving it.

Risk and side effects of mouth taping

There are limited studies on mouth taping, so it’s not clear what side effects it may cause in some people. Always speak with your doctor before trying something new, as there are risks associated with mouth taping, such as:

• For people diagnosed with sleep apnea, it can lead to worsening sleep apnea and, in some cases, breathing difficulties
• If you have allergies or nasal congestion, taping your mouth can block the alternative path for air to get into your lungs, making breathing harder.
• People may experience sensitivity or allergic reactions to the adhesive in the tape, especially for those with sensitive skin.
• Anxiety, especially for people living with claustrophobia
• A potentially increased risk of choking or obstructed breathing
• Pain when removing the tape

The bottom line: Does mouth taping work?

The bottom line is, simply putting a piece of tape over your mouth most likely won’t have any real benefits for your health. There also isn’t enough scientific evidence to support any claims behind this viral trend.

That said, if you are someone who snores or has trouble breathing through your nose while sleeping, talk to your doctor before trying any sort of wellness trend, like mouth taping. Snoring or difficulty breathing can be due to a variety of reasons, such as nasal allergies, polyps or a deviated nasal septum. These conditions can all be addressed medically, which can improve air movement through your nose.

Your doctor or a sleep specialist can evaluate you for things like sleep apnea or other Trastornos del sueño that could be impacting your well-being. Find one near you.