Everyone’s talking about mouth taping. This popular nighttime routine is the subject of thousands of social media videos claiming benefits like better sleep and more energy. Even celebrities like Emma Roberts and Jimmy Fallon have spoken publicly about the trend.
So, what is mouth tape, and does it really improve your health? As with many health fads, it’s important to weigh both the benefits and potential risks. We’ll take a closer look at the science behind mouth taping, how to try it safely, and a few alternative options.
Mouth taping is the practice of placing skin-safe tape over your lips while you sleep to encourage breathing through your nose. The idea behind the tape is that it prevents mouth breathing, a habit known to cause health issues, including dry mouth, bad breath, snoring, and fatigue.
Although there are few scientific studies on its effectiveness and safety, mouth tape is purported to have many advantages. Advocates of mouth taping claim it reduces the symptoms thought to be linked with mouth breathing, including:
Mouth taping may also encourage you to breathe through your nose while you sleep, which offers several key advantages, including:
Breathing through your nose is generally considered healthier than breathing through your mouth. But it’s important to remember that people who are prone to mouth breathing usually do so for a reason. For example, people with sleep apnea, a condition where people temporarily stop breathing during sleep, can lead to mouth breathing. Congestion, sinus infections, allergies, and asthma can also increase mouth breathing.
There’s no question that mouth taping is popular, but most of the reported benefits are anecdotal at this point. Only a few small scientific studies have looked at mouth taping so far.
One study of 30 patients found that mouth taping improved symptoms of mild sleep apnea and reduced open-mouth breathing. A different research team found that mouth taping didn’t offer any measurable benefits for patients with asthma.
It’s important to weigh any health trend with a dose of skepticism. While there are real advantages to mouth taping, many of the benefits users claim on social media have not yet been formally proven.
Before you try mouth taping, be aware of the following possible side-effects.
Because mouth taping hasn’t been researched in depth, long-term risks are not yet known.
Want to give mouth taping a try? Follow these tips to minimize side-effects and stay safe.
Talk to your doctor first if you have other conditions, like heart or lung problems, that might make it difficult to breathe. Likewise, if you have a cold or sinus infection, wait until you’ve recovered before you try mouth taping. Depending on your motivation for mouth taping, there may be a different doctor-recommended solution to try first.
Avoid using household tapes, especially duct tape, as these can be dangerous and irritate your skin. Instead, choose a medical-grade option that’s breathable and gentle on your skin. There are no set guidelines for how to mouth tape, but some people recommend placing the tape horizontally over your lips. Others prefer a small vertical strip or X in the center of your lips. Some companies also make strips and patches specifically designed for mouth taping.
If you’re not used to the feeling of having your lips taped together, it might be uncomfortable at first. Give mouth taping a try during a nap first, instead of starting off with longer nighttime stretches of sleep right away.
Mouth taping isn’t the only way to address most symptoms. Other options depend on the effect you’re trying to target.
Before you try any dental or health trend, it’s a good idea to talk to an expert. Your dentist can answer any questions you might have about mouth taping and help you determine if it’s okay to try it. Call our office or request an appointment to learn more about whether mouth taping is right for you.
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