If you’ve ever woken up with a dry mouth, snored yourself awake, or felt like your sleep quality just isn’t giving what it needs to give, you might have considered one of the latest sleep trends: mouth taping. The idea is as simple (and weird) as it sounds — literally taping your mouth shut before bed to force your body to breathe through your nose instead. TikTok wellness influencers swear by it for better sleep, clearer skin, and even reduced anxiety. But before you run to the drugstore for a roll of medical tape, you might want to take a beat.
While mouth taping might have some legitimate benefits for certain people, it’s definitely not a one-size-fits-all solution — and there are some serious risks to consider. Here’s everything you need to know before you start taping your mouth while you sleep.
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Why Are People Taping Their Mouths Before Sleep?
Mouth taping was originally aimed at the mouth breathers of the world. Some people claim to use it to improve the look of their jawline, but there’s literally no scientific evidence that supports this. But when it comes to working on mouth breathing, there’s a little truth there.
By physically taping your mouth shut, you’re basically forcing yourself to breathe through your nose while you sleep. Dr. Sham Singh, a sleep expert and psychiatrist, explains that nasal breathing can improve sleep quality, reduce snoring, and enhance oxygen exchange.
So the idea is that you’re essentially training yourself to become a nasal breather so that you get better sleep. Seems simple enough, right? But does it actually work?
Does Mouth Taping Actually Work?
“The effectiveness is highly dependent on the person’s underlying condition,” Dr. Singh tells Betches. “People suffering from nasal blockages, allergies, or deviated septums may find this unhelpful or even uncomfortable.”
He explains that the thought process behind mouth tape makes sense, but it doesn’t necessarily work for everyone because there are different reasons behind why someone might be breathing from their mouths in the first place.
Are There Any Risks To Mouth Taping?
If you’re one of the people who may have some sort of underlying condition (like sleep apnea) that causes you to breathe from your mouth in your sleep, mouth taping can present a few serious risks.
“This may worsen their condition by limiting airflow,” Dr. Singh explains.
And if you’re someone who has nasal congestion or sinus problems, using mouth tape can seriously affect breathability which can lead to the feeling of suffocation, which of course can cause panic.
“Also, skin irritation or an allergic reaction to the adhesive is possible in this tape,” Dr. Singh says. “It is well worth seeing a health professional in advance who can advise on suitability, especially if there are respiratory or sleeping disorders.”
Are There Any Health Alternatives?
If you’re really worried about mouth breathing while you sleep, you may want to take a look at why you’re doing it in the first place.
“One effective alternative is addressing the causes of mouth breathing, such as allergies or nasal congestion, through saline rinses, humidifiers, or even ENT specialists for structural issues,” Dr. Singh says. “These can be enhanced by general breathing exercises, such as those in Buteyko breathing techniques that help the body adapt and prefer nasal breathing.”
You might even want to consider a trip to the dentist, you can possible fix any jaw alignment problems or help you find special oral appliances made to improve airflow during sleep.
And if you’re looking for some real holistic options, Dr. Singh suggests changes in lifestyle, such as weight loss and improvement in sleeping posture.
