The Smile Daily

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.

What is Mouth Taping?

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.

Health Benefits of Mouth Taping

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:

• Bad breath
• Cavities
• Dry mouth
• Fatigue
• Gum disease
• Slowed growth in children
• Snoring
• Sore throat

Mouth taping may also encourage you to breathe through your nose while you sleep, which offers several key advantages, including:

• Filtering out dirt, dust, pollen, and other allergens and bacteria that can cause sickness
• Humidifying the air, which keeps the throat, nose, and mouth moist
• Reducing anxiety and lowering blood pressure
• Regulating the temperature of the air, so it’s not too hot or cold for the lungs

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.

What Does the Research Say About Mouth Taping?

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.

Mouth Taping Side-Effects and Risks

Before you try mouth taping, be aware of the following possible side-effects.

• Anxiety from having your mouth taped closed
• Itching or irritation from the tape
• Pain when removing the tape, especially for people with facial hair
• Difficulty sleeping from discomfort with mouth tape and nose breathing

Because mouth taping hasn’t been researched in depth, long-term risks are not yet known.

How to Try Mouth Taping Safely

Want to give mouth taping a try? Follow these tips to minimize side-effects and stay safe.

1. Address underlying health issues.

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.

2. Use a skin-safe tape.

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.

3. Consider trying mouth-taping during a nap first.

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.

Alternatives to Mouth Taping

Mouth taping isn’t the only way to address most symptoms. Other options depend on the effect you’re trying to target.

To prevent snoring:

• Try a different sleeping position. Mouth breathing, and snoring, are more common when sleeping on your back or stomach, since gravity often pulls your mouth open. If you’re trying to stop snoring and breathe through your nose more, try sleeping on your side. Switching out your pillows or mattress may also help keep your airway clear and support your body in a side-lying position.
• Consult a sleep doctor. Regular snoring may be a symptom of a serious sleep condition, such as obstructive sleep apnea. If you suspect you might have a bigger problem, talk to your doctor. Other solutions such as a mandibular advancement device (MAD), a special mouth splint that helps open your airway, or CPAP machine may be recommended in addition to or instead of mouth taping.
• Try nasal strips. Sometimes, snoring is just a product of temporary congestion. Nasal strips can help to open the nose and improve airflow during times when you’re fighting a cold or seasonal allergies. Over the counter nasal decongestants and allergy medications can also help.

To prevent dry mouth or bad breath:

• Investigate other causes. There are many causes of dry mouth, including medication side effects and certain conditions. Instead of mouth taping, a different approach, like a special mouthrinse or lifestyle change, can also help target the cause of your dry mouth or bad breath. Talk to your dentist if you have dry mouth concerns.
• Keep up your oral hygiene. Falling out of a good dental routine is one common culprit for a dry mouth or bad breath. We recommend brushing twice a day with a fluoridated toothpaste, flossing once a day, and visiting your dentist regularly for cleanings.  

To reduce fatigue:

• Improve your sleep routine. Focusing on your sleep hygiene can improve the quality of your sleep. Simple changes, like avoiding screens at night and setting normal bed and wake times, can help you feel more rested during the day.

When In Doubt, Talk to Your Dentist

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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