Mouth Taping for Sleep: Does it Work?

Mouth taping has recently gained widespread attention, particularly across social media, as a method to encourage nose breathing during sleep. Shutting your mouth with tape before bed could help with issues like snoring and potentially improve sleep quality. However, while a few limited studies have explored it, there’s no solid proof that it works. Let’s take a closer look at this trend, how to do it, and whether it’s really worth trying.

Mouth taping is exactly what it sounds like: putting a piece of tape over your upper and lower lips to hold your mouth closed. Taping your mouth shut before bed prevents you from easily opening your mouth, forcing you to breathe through your nose as you sleep.

What started as a viral TikTok trend has turned into a sleep hack, with many people sharing their positive experiences of taping their mouths shut at night. It’s said to help with snoring and other sleep disruptions, giving you a better night’s rest.

Yes, mouth taping may help with snoring as it forces you to breathe through your nose rather than your mouth. In a study of people with mild sleep apnea, wearing a patch over the mouth caused participants to breathe out of their nose, which changed the angle of the palate and tongue, leading to less snoring and less lapsed breathing.

Mouth taping for snoring could be worth a try, especially if you’re a back sleeper. Snoring tends to be worse in this position due to gravity, but taping your mouth can encourage nose breathing, helping to reduce snoring. However, if it doesn’t work for you, there are plenty of other ways to prevent snoring naturally.

Related: How to Sleep When Someone is Snoring

So, how can taping your mouth shut help with sleep? Well, if you have no physical issues with breathing, it can help with some of the more inconvenient side effects of sleeping with your mouth open.

Deep breathing

Some people claim that mouth taping can help you breathe deeper and, therefore, become more relaxed and sleep better. The body naturally favours nose breathing over mouth breathing, so as long as your airways are clear, this could be true. It can also regulate your breathing so you are more likely to breathe slower and take even deep breaths. This is linked to lower blood pressure, which means you are more relaxed and more likely to get more restful deep sleep.

Dry mouth and drooling

Mouth taping can also help prevent dry mouth and drooling, which can lead to dehydration and those annoying middle-of-the-night trips for water. On average, people report disrupted sleep nearly four times a week, and that can seriously affect your mental health and energy levels, so identifying the cause and fixing it with some mouth tape at night could be hugely beneficial for your overall health.

If you’re trying mouth taping, it’s important to use the right type of tape. Avoid using strong adhesives, such as duct tape, as they can be tough to remove in an emergency and may irritate your skin.

The best tape to use is skin-safe tape, such as medical microporous tape. It will keep your mouth closed, be easy to remove if needed, and be gentle on your skin, as the material is hypoallergenic for most people.

Some companies sell strips specifically designed for mouth taping, but you can also use any other tape designed for human skin, such as surgical tape or athletic tape.

Currently, there are no official guidelines on how to tape safely. We can only observe what works for other people. Here is a rough outline of the trending method used across social media:

1. Apply moisturiser to your lips and mouth. This helps reduce irritation and makes it easier to take the tape off in the morning. Ensure that you allow this to absorb before applying the tape.
2. Place tape across your mouth. Many people like to do this in a cross, with each piece going from the top to the bottom lip, as it keeps their mouth secure.
3. Test the placement to ensure you can’t open your mouth or breathe around the tape. Also, make sure that it is not too tight or pulling on your skin.
4. In the morning, remove the tape gently. Petroleum jelly or something similar may help dissolve the adhesive.

Naturally, there are lots of concerns about taping your mouth shut. It is not a standard medical practice that doctors recommend for patients with sleep issues, therefore, there is still some research to be done on the practicality and safety. Consequently, most evidence comes from people’s own experiences. So far, there have been some identified potential risks and side effects.

Difficulty breathing

It is very important to determine why you are breathing through your mouth and if you have a bigger, underlying issue with your airways. If you already have an obstructed nasal passage, then this can’t be fixed by forcing yourself to breathe through it. So, before you try this, test your nose breathing and don’t attempt mouth taping if you have nasal congestion.

There is no evidence that you can suffocate because of taping your mouth shut if you can breathe through your nose. However, this is why it is extremely important to test your airways and to use tape that is easily removed.

Anxiety

If you’re not used to breathing through your nose, it can feel weird to do so. While most people can breathe fine, there is a chance you will feel like you’re not getting enough oxygen, especially if you’re concentrating on your breathing.

Again, the best way to combat this is to do a trial run awake. We recommend trying some breathing or relaxation exercises to get yourself used to only using your nose.

Skin irritation

As mentioned, one issue with tape is that it can irritate the skin around your mouth, which is uncomfortable and doesn’t look great! If you don’t use skin-safe tape or have difficulties removing the tape, it can cause redness and soreness.

If you find breathing out of your nose difficult, you probably shouldn’t try to tape your mouth shut while you sleep. While humans are designed to primarily breathe through their noses, which is known as obligate nasal breathing, mouth breathing is a habit formed by people who find it more difficult. Some of the most common reasons for mouth breathing are:

• Deviated septum
• Enlarged adenoids (glands at the back of your throat)
• Nasal congestion

In these cases, there is a physical reason why someone may not be able to breathe properly through their nose. If this is the case, mouth taping will likely be more dangerous than helpful, and you should consult a doctor to discuss further remedies.

However, if it is a habit you’ve picked up without thinking about it – you may want to correct it sooner rather than later.

There are a surprising number of unpleasant side effects of breathing through your mouth. You have probably experienced these already, particularly when you have a cold or sleep on your back. These include:

• Dry mouth
• Bad breath
• Snoring
• Drooling

If you wake up with a very dry mouth or need to drink water during the night, it’s probably because your mouth hangs open while you sleep. Taping can help in this way.

However, there are some more serious side effects of mouth breathing you may not know about:

• Underdeveloped facial bones – Also known as “mouth breather face”, some people who develop the habit as children can end up with a narrow face and receding jaw. A common sign of this is if your tongue does not fit comfortably in your mouth when it’s closed.
• Malocclusion – Another sign of an underdeveloped jaw. This is where your top and bottom teeth aren’t aligned.
• Cavities – Your nose hair is designed to filter the air you breathe, while your mouth isn’t. Mouthing can encourage bacteria growth in your mouth, which leads to gum disease and more cavities.

If you’re considering mouth taping, it’s important to take the time to research and understand what’s best for you and your body. While it may help with issues like snoring and dry mouth, it’s always a good idea to approach it with caution, especially if you have any concerns about breathing difficulties. If mouth taping doesn’t feel right for you, don’t worry – there are plenty of alternative solutions to improve your sleep. Whatever route you choose, prioritising your health and comfort will lead to better, more restful nights.