Some People Tape Their Mouths Shut at Night—Doctors Are Concerned

The Trend of Taping Your Mouth Shut for Better Sleep

Taping your mouth shut while you sleep might sound like something out of a horror movie, but some people are doing it in the hopes of improving their sleep and reducing snoring. However, medical professionals strongly advise against this practice.

What’s Driving the Trend?

Social media platforms like TikTok have seen an increase in videos promoting mouth tape as a quick fix for better sleep. Some individuals claim that taping their mouths shut helps them breathe more effectively and reduces snoring. These claims, however, are not supported by scientific research. In fact, they often come from individuals or companies selling related products.

Dr. Kimberly Hutchison, a neurologist and sleep medicine expert at Oregon Health & Science University, warns that the studies behind mouth tape are small, the benefits are minimal, and the risks are significant. Potential dangers include worsening sleep disorders such as sleep apnea or even causing suffocation.

Why Breathing Through Your Nose is Better

While mouth breathing in adults isn’t typically a major health concern, experts recommend breathing through your nose whenever possible. Your nose acts as a natural filter, trapping dust and other allergens before they reach your lungs.

If you find yourself breathing with your mouth open during the night, you may wake up with a dry mouth and an irritated throat. This can lead to bad breath and other oral health issues. Additionally, mouth breathing is linked to increased snoring.

Is Mouth Tape a Viable Solution?

Despite the benefits of nasal breathing, taping your mouth shut is not a recommended solution for addressing the issue. There is no strong evidence that mouth tape improves sleep quality. A few studies have been conducted, but most showed little or no impact, and experts caution against drawing conclusions from such small samples.

In addition to the lack of proven benefits, there are potential dangers associated with using mouth tape. Dr. David Schulman, a sleep doctor at Emory University, suggests alternative solutions, such as prescription mouthpieces that help open the airway or a CPAP machine. For those who smoke or are overweight, quitting smoking and losing weight can also improve breathing and sleep.

Understanding the Underlying Causes

Mouth breathing could be a sign of a more serious condition, so it's important to determine the root cause. One common reason for mouth breathing is obstructive sleep apnea, a disorder where breathing repeatedly stops and starts during sleep due to a blocked airway. This condition is linked to both open mouth breathing and snoring and is typically treated with a CPAP machine.

Dr. Brian Chen, a sleep doctor at the Cleveland Clinic, explains that sleep apnea can have long-term effects on daily life. “Depending on how severe the sleep disruption is, you may feel constantly sleep-deprived or need more sleep than usual,” he said.

Taking the Right Steps

The best course of action, according to Emory's Schulman, is to get a sleep test, some of which can be done at home. “It’s always better to know than not know,” he said. “And if you know that something’s going on and you choose not to pursue therapy, at least you’re making an educated decision.”

By understanding the underlying causes of mouth breathing and seeking appropriate medical advice, individuals can take steps toward better sleep without resorting to potentially dangerous practices like mouth taping.