Mouth Taping for Sleep: Is There Any Merit to This Internet Trend?
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Sipping on chamomile tea, popping a melatonin, diffusing lavender essential oil—we will try any natural sleep aid to get a better night’s rest. The latest bedtime routine trend on social media? Mouth taping for sleep. But what is mouth taping? Does it actually work? Experts are skeptical.
Meet the Experts: Angela Holliday-Bell, M.D., board-certified physician, certified sleep specialist, and host of The Art of Sleep; Bijoy E. John, M.D., sleep specialist and founder and medical director of Sleep Wellness Clinics of America and Sleep Fix Academy; James Rowley, M.D., AASM Board of Directors president and spokesperson; Abhay Sharma, M.D., sleep physician leading the University of South Florida’s ENT Sleep and Snoring Center.
If you find yourself curious about the effectiveness of this controversial trend, you’re not alone. Ahead, our experts explain what mouth taping is, whether it might help you sleep, why it can be dangerous, and what to know before you consider trying it.
What is mouth taping?
Mouth taping involves placing a type of tape over the mouth to prevent mouth breathing, forcing the individual to breathe through their nose while sleeping, says Angela Holliday-Bell, M.D., board-certified physician, certified sleep specialist, and host of The Art of Sleep.
While many social media users have demonstrated the technique using special shaped stickers that mold to your mouth, any tape that is safe to use on human skin (like this one) can theoretically be used for mouth taping.
Does mouth taping help with snoring?
While there isn’t an extensive amount of scientific literature on the subject, the limited research that has been done shows that yes, it can decrease snoring, says Abhay Sharma, M.D., sleep physician leading the University of South Florida’s ENT Sleep and Snoring Center. “Snoring occurs when tissue in the throat vibrates during breathing. Mouth opening while sleeping worsens snoring because it allows the tongue to fall back, which narrows the airway—this can increase snoring,” he explains. The theory behind mouth taping is that by forcing nasal breathing, you maximize your airway by preventing that collapse, says Dr. Sharma.
Still, mouth taping is no guarantee that you won’t keep your partner up with your snores, says Bijoy E. John, M.D., sleep specialist and founder and medical director of Sleep Wellness Clinics of America and Sleep Fix Academy. He agrees that the main cause of snoring while sleeping is from the tongue collapsing backwards resulting in narrowing of the airway, but “mouth taping has no direct impact in this process,” he notes.
Potential benefits of mouth taping
Humans have evolved, like other mammals, to breathe through the nose, says Dr. Sharma. “Any type of mouth breathing is working against normal human physiology,” he explains. By closing the mouth, air now can be directed through the nose into the upper airway and into the lungs, says Dr. John. “This can reduce rapid breathing and the workload on the body,” he explains.
Breathing through your nose allows you to filter air that you breathe in while sleeping and also warms and humidifies the air which can reduce irritation as it travels through your airways and into your lungs, explains Dr. Holliday-Bell. “Breathing through your nose also aids in the elasticity of the lungs and leads to more oxygen absorption in your blood.” All of these things help to improve your sleep quality, she notes. The thought is that mouth taping can lead to nose breathing in hopes of obtaining the above benefits.
Again, the research is limited on this trend, but people who have tried mouth taping report numerous benefits, says Dr. Sharma. Here are a few he highlights:
Improvement in dry mouth in the morning
Less snoring
Feeling more rested
Better sleep
Potential risks of mouth taping
While mouth taping may seem like an easy fix to better sleep, there are important risks to be aware of before you try locking your lips at night.
If someone truly needs to breathe through their mouths while sleeping due to nasal obstruction or other reasons, mouth taping can lead to difficulty breathing at night, says Dr. Holliday-Bell. “It can also lead to aspiration (where contents of your stomach get into your lungs due to reflux or vomiting).” Some people may experience irritation from the tape being used as well, she adds.
For those with sleep apnea, people’s throats close off at night while they sleep, points out Dr. Sharma. “Mouth opening is an emergency response to restriction in nasal breathing. As a result, anyone with sleep apnea, especially more severe cases, could significantly worsen the obstruction.” This could even put their life at risk, he notes. Along with sleep apnea, medical conditions like asthma, congestive heart failure, emphysema, and COPD could also pose a risk when it comes to mouth opening, says Dr. John.
Another risk to keep in mind is that mouth taping can reduce oxygen levels while you are sleeping, which could lead to serious sleep disorders, like obstructive sleep apnea, sleep disruptions, asphyxiation and even death, says James Rowley, M.D., AASM Board of Directors president and spokesperson.
Should you try mouth taping?
Though there are no guidelines for using this remedy, it is especially important to rule out significant obstructive sleep apnea prior to even considering mouth taping, says Dr. Sharma. “In addition, you need to ensure you have an open nasal airway—anyone who has nasal obstruction issues could be putting their life in danger by mouth taping.” If both issues have been ruled out, mouth taping can be a technique to use to decrease snoring, Dr. Sharma notes.
If you are someone who tends to wake up with dry mouth or have been told you mouth breathe at night, taping could have some benefit, says Dr. Sharma. “Again, the major point to make here is to confirm any health condition, especially sleep apnea, has been ruled out,” he advises. Dr. John agrees that “those who are otherwise healthy and training for competitions could potentially try” mouth taping.
When to see a doctor about mouth taping
If you snore or are considering options for improving your sleep, talk to your doctor about trying mouth taping, advises Dr. Sharma. “The first step would be ruling out sleep apnea and any nasal disorders,” he notes.
Most importantly, you should talk to your doctor to pinpoint a root cause of mouth breathing, says Dr. Sharma. “Problems like allergies, a deviated septum or tonsil hypertrophy all could be contributing to a restricted airway at night.”
As with many social media trends, mouth taping can be dangerous and should not be used as a method to address specific sleep concerns, says Dr. Rowley. “If you are snoring excessively, it could be a sign of a larger issue, such as obstructive sleep apnea, which requires personalized treatment from a sleep specialist.” If you are wondering if a sleep trend is safe or “right” for you, consult with your primary healthcare provider, he advises. You can also use the AASM Sleep Center Locator tool to find an accredited sleep center in your area.
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