Key Takeaways
- Using mouth tape for sleep is the practice of taping your mouth during sleep to encourage nose breathing, which is thought by some to improve sleep quality.
- Though not scientifically proven, mouth taping has also gained popularity for its purported potential to shape and define the jawline.
- Mouth taping is one of many sleep trends that have emerged on TikTok in the 2020s, the goal of which is to improve sleep for the 35.5 percent of us who don’t get enough sleep each night. (1)
- Nose breathing helps filter toxins, humidify nasal passages, and enhance circulation. (2)
- Potential benefits of mouth taping may include reduced snoring, improved oral health, and lowered blood pressure. (2)
- According to a 2023 survey, 12 percent of people have tried the mouth-taping trend. (3)
- Mouth taping can irritate the skin, cause rashes, and may be dangerous for those with moderate to severe sleep apnea. (4)
- It is generally recommended to consult with your doctor before you give it a try.
If you hit up #mouthtape or #mouthtaping on TikTok, you’ll find well over 25,000 videos on mouthtape for sleep. Far and wide, influencers and health influencers seem to have something to say about the matter. The caveat here is that while influencers are often full of advice, not all of it may be sound. For some aspects of our health, mouth tape for sleep may help; for others, the jury is still out. (5, 6)
Note: The content on Sleepopolis is meant to be informative in nature, but it shouldn’t be taken as medical advice, and it shouldn’t take the place of medical advice and supervision from a trained professional. If you feel you may be suffering from any sleep disorder or medical condition, please see your healthcare provider immediately.
What Is Mouth Taping?
Mouth taping is a practice where tape is placed over the mouth to encourage nose breathing during sleep. And the science (or thought process) here isn’t reinventing the wheel. Essentially, those who encourage, promote, or engage in mouth taping believe that keeping the mouth closed while sleeping may be the key to better sleep and improved overall health.
Ben Miraglia, Chief Dental Officer at Toothpillow, says nasal breathing (facilitated by mouth tape) is thought to reduce the risk of dry mouth (and its associated symptoms such as bad breath), support better oxygenation, and improve sleep quality. Other claimed benefits of mouth taping include reduced snoring, a reduction in the severity of obstructive sleep apnea symptoms, and maybe even some cosmetic benefits (more on these a bit later).
How Did Mouth Taping Get So Popular?
The idea of mouth-taping made its debut on TikTok in the 2020s, and the idea soon spread like wildfire. While internet searches for mouth tape skyrocketed with a 120 percent increase in 2023, a survey by the American Academy of Sleep Medicine in the same year found that as much as 12 percent of people actually tried mouth taping. (7, 3)
Benefits of Mouth Taping
The following list identifies some of the potential benefits of mouth taping. However, we’ll note here that research on mouth taping is ongoing, and some claims have yet to be definitively proven.
Improved Oral Health
By stimulating saliva production, nasal breathing keeps your mouth moist and inhibits bacteria growth while you sleep. All of the above may contribute to improved oral health by preventing dry mouth, tooth decay, and gum disease. (8, 9)
Increased Oxygenation
Nose breathing releases nitric oxide, a known bronchodilator (a substance that opens airways in the lungs to facilitate breathing), and vasodilator (anything that opens or dilates blood vessels to improve blood flow). The result is improved blood oxygenation and a boost in oxygen delivered to tissues throughout the body. (10,11,12) We’ll add here that anyone attempting to use mouth tape should consult with their doctor first, as those with nasal obstructions or sinus issues may not experience these benefits from mouth taping and could risk worsening breathing difficulties.
Improved Sleep Apnea Symptoms and Reduced Snoring
Mouth taping may help to reduce snoring and improve the severity of symptoms associated with obstructive sleep apnea, though we caution again that the research is limited. One small but promising study featuring 20 participants from 2023 found that mouth tape cut snoring and AHI in patients with mild OSA in half. (4)
We’ll remind readers here that mouth-taping can impede breathing, so it’s especially important that anyone with obstructive sleep apnea should consult with their doctor before trying mouth tape.
Improved Sleep
Mouth taping can help you sleep better by encouraging nose breathing, which can lead to less snoring and improved sleep quality. (13)
Possible Enhanced Facial Appearance
Mouth taping has also gained popularity for its potential to help define the jawline; however, though the jury seems to be out on its potential aesthetic benefits, and any claims of mouth tape working for these issues are purely anecdotal and not based on scientific studies.
Is Mouth Taping Dangerous?
While mouth tape may help improve some aspects of overall health and improve your sleep, the practice is not without its risks, especially when it comes to breathing difficulties. Miraglia says, “Mouth taping can be risky for people with nasal obstructions, sleep apnea, or breathing difficulties, as it may worsen their ability to breathe at night.”
Moreover, he notes that when the tape is applied incorrectly or people use tape that was never intended for skin applications, it can irritate the skin around the mouth. Ultimately, Miraglia says, “It’s essential to consult with a healthcare provider before trying mouth taping, especially if underlying health issues are present.”
The most common issues with mouth tape are:
Who Should Avoid Mouth Taping?
Mouth taping may seem innocuous, but the practice can be risky for some. According to Miraglia, anyone with untreated sleep apnea, sinus issues, or nasal congestion should avoid mouth taping, as it could obstruct proper airflow. He also cautions that mouth tape isn’t suitable for children without proper medical guidance.
The TLDR: Discuss mouth taping with your healthcare provider before introducing it to your routine—especially if you have any health concerns or medical conditions.
Mouth Breathing vs. Nose Breathing
No one breathes exclusively through their nose or mouth — the fact is we all vacillate between the two. According to the experts, however, nose breathing is far more beneficial to our health than mouth breathing.
Benefits of Nose Breathing
- Warms air to the lungs. Our nasal passages warm and moisten the air we breathe before it hits our lungs. (15)
- Humidifies air. By design, nasal passages humidify the air you breathe, so dry air never hits your lungs (unless you’re mouth breathing, of course). (16)
- Air filtration. Our noses are loaded with cilia (tiny hairlike structures) that line our airways. (17) The purpose of these little guys is to filter the air you breathe, ridding it of debris and toxins. Ultimately, the “yuck’ is redirected down your throat (to be dealt with by stomach acids) while clean air goes to your lungs. (18)
- Helps you smell. This may be completely obvious, but we feel it’s important to add it here. And it’s easy enough — nasal breathing keeps you safe by sending messages about how something smells along the olfactory nerve to the brain. In real life, this means (among other things) that your nose can detect if food is rotten and send a message to your brain to steer clear.
- Pheromone detection. Most of us probably don’t think of this or stop to make the connection, but our noses play a crucial role in sex and arousal. Our ability to smell our partner can trigger arousal, and the pathway to that lies in the olfactory system, or more specifically, our noses. Anosmia or dysfunctions of the olfactory system can lead to a decrease in sex drive. (19)
Dangers of Mouth Breathing
- Poor Oral Health. Saliva plays a key role in our oral health, mitigating our risk of cavities and bacterial overgrowth. The absence of saliva due to mouth breathing can lead to a host of dental issues, including bad breath, cavities, gingivitis, and periodontal disease. (8, 9)
- Increased Risk of Infection. While nasal breathing redirects any debris and toxins you breathe in away from your lungs, mouth breathing sends whatever’s in the air directly into your lungs, which could raise your risk of infection. (18)
- Snoring or Sleep Apnea. Mouth breathing while sleeping can allow the tongue to sink into the throat and cause snoring. Similarly, mouth breathing narrows the upper airway, often worsening symptoms of sleep apnea. (4)
- Chapped or cracked lips. The passage of air across your lips due to mouth breathing can lead to chronic chapped lips.
- Cognitive and behavioral issues in children. Not only are sleep apnea and altered sleep patterns common among children who mouth breathe, but studies also show that this segment of the population is also likely to exhibit behavioral problems and difficulty paying attention in school. (20)
- Jaw and facial differences. Research has shown that mouth breathing is closely linked with malocclusion (a dental condition where the upper and lower teeth and the bite are misaligned), particularly in young kids. (21)
Keep in mind that mouth breathing may be necessary from time to time. If you find that you’re mouth breathing due to colds, allergies, or physical exertion, there’s no need to panic as it should be short-lived. The dangers outlined above are usually the result of prolonged mouth breathing.
How to Use Mouth Tape
When using tape for this purpose, look for the following:
- Medical grade or surgical tape that’s designed for use on skin
- Porous or breathable tape
- Flexible tape
- Tape specifically designed for use as mouth tape
To apply mouth tape:
- Start with clean skin.
- Cut a piece of tape long enough and wide enough to cover your top and bottom lips. (Alternatively, you can cut two smaller strips and place them in an “X” pattern on your lips). Miraglia adds, “To use mouth tape safely, avoid covering the mouth entirely; focus on gentle guidance rather than a complete seal.”
- Try a test run. Apply mouth tape for a few hours to see if you can tolerate it. If you have any trouble breathing through your nose or breathing at all, remove the tape immediately.
Note: Sleepopolis strongly urges anyone attempting to use mouth tape to speak with a qualified health practitioner. The practice may seem innocuous, but extreme caution is recommended when you’re meddling with your access to air.
Another note: While researching this topic, we found quite a few influencers on TikTok using clear plastic tape. Be advised that Scotch tape, duct tape, and their ilk ARE NOT recommended for use as mouth tape. Not only are these types of tape non-porous, but they’re also made with adhesives that aren’t intended for use on the skin and can cause harm to your skin.
Alternatives to Mouth Tape
To improve your breathing while sleeping, mouth tape isn’t the only game in town. There are things you can do to improve your nighttime breathing that don’t involve taping your mouth shut.
- Switch sleep positions. Side sleeping is an effective way to curb mouth breathing. If you find that you end up rolling over onto your back and mouth breathing anyway, train yourself to side sleep by placing a tennis ball against your back — this will keep you from rolling over. You could also use pillows to keep yourself in the side-sleeping position.
- If respiratory illnesses or sinus congestion are the causes of occasional mouth breathing, you might consider nasal strips or a nasal saline flush before bed.
- Consult with a speech therapist to help retrain your tongue and lips to reduce mouth breathing.
FAQs
Can mouth tape be used every night?
Yes, if you’re using a porous, breathable tape designed specifically for use as mouth tape and you can tolerate sleeping with it, you should be fine with using it every night if you don’t have any regular breathing challenges. However, if you notice cold or allergy symptoms that might prevent you from breathing easily through your nose come bedtime, it’s best to skip the mouth tape for the time being.
How long does it take to see results from mouth taping?
For issues like mouth breathing and dry mouth, you may see immediate results from mouth taping. For issues such as snoring and mild sleep apnea symptoms, researchers have documented improvements in as little as one week.
Does mouth tape help with snoring?
Yes, one small but promising study featuring 20 participants from 2023 found that mouth tape cut snoring by half over the course of one week.
Does mouth taping work?
While the jury is still out on some claimed benefits of mouth taping (i.e., improve jawline definition), it appears that mouth taping can improve oral health (by promoting nasal breathing), curb snoring and symptoms of sleep apnea, and improve sleep.
Does mouth taping help your jawline?
The practice of mouth taping has gained popularity due to its potential to help define the jawline; however, any claims on the aesthetic benefits of mouth tape are purely anecdotal, and there’s no research to substantiate this claim at this time.
The Last Word From Sleepopolis
Mouth taping has surged in popularity over the last few years. And while it may be helpful for some issues and health conditions, research is ongoing for other claims. Anyone interested in using mouth tape for sleep is cautioned to use the tapes specifically designed for this purpose and to check with their healthcare providers before doing so.
Sources
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- Celmer, L. (2023, July 27). Viral tiktok trends are not the answer for better sleep. American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers. https://aasm.org/viral-tiktok-trends-are-not-the-answer-for-better-sleep/
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Miraglia, Ben. Author Interview. November 5, 2024.