Mouth taping for sleep: Are there benefits?

We know sleep plays a crucial role in our overall health and wellbeing, yet many of us struggle to achieve a restful night's sleep. We’ve all been there - from tossing and turning to the incessant soundtrack of snoring, sleep disturbances can affect our mood, health and happiness. 

One simple and non-invasive trend currently sweeping social media that’s proposed to promote good sleep is mouth taping. But is it actually beneficial and is it safe?

What is mouth taping?

Mouth taping involves the use of a small piece of tape to gently seal the lips during sleep. Sounds unconventional, but this practice has gained major social media attention for its potential to improve breathing patterns and enhance the quality of sleep.

How does mouth taping work?

The concept is simple: it aims to promote subconscious nose breathing. By sealing the lips during sleep, taping is thought to encourage nasal breathing, which is the body's natural and optimal way of obtaining oxygen during sleep. Nasal breathing allows air to be filtered, humidified, and warmed before it reaches the lungs, which may promote better oxygen exchange and overall respiratory function.

Are there benefits to mouth taping?

The current research on mouth taping is limited, but there is research on nose breathing. Studies suggest that nose breathing may offer a range of benefits, including improved sleep quality, reduced snoring, and may help alleviate symptoms of sleep-disordered breathing conditions such as obstructive sleep apnea (OSA). 

Snoring and sleep apnoea are risk factors for a range of conditions such as obesity and heart disease. But it is yet to be confirmed whether mouth taping leads directly to these benefits. 

The benefits of breathing through the nose

Breathing through the nose has a number of advantages over mouth breathing. It may help to regulate airflow, prevent the excessive loss of moisture from the respiratory tract, and facilitate the release of nitric oxide, a compound that plays a vital role in pulmonary function and cardiovascular health. Plus, it helps keep your tongue in the right place, which can mean improved oral health and  a lower chance of conditions such as sleep apnea.

Is mouth taping dangerous?

Currently there are limited studies around mouth taping and its safety. However, an updated review of the current studies conclude that mouth taping is not recommended in patients with moderate to severe obstructive sleep apnoea as it may cause more harm than good in these patients. Other studies also indicate that sealing the mouth through ways of taping or chin strapping could cause a lack of oxygen known as asphyxiation, especially if there is any blockage in the nasal passages. 

So before you grab the nearest roll of tape, it's essential to consult with a healthcare professional before attempting any type of mouth taping.

Are there better options for mouth taping?

Since there is little research on the effectiveness of mouth taping and the risks involved, there are other methods which may offer sleep benefits without the tape. Other methods, such as nasal dilator strips or oral appliances, may offer similar benefits without the need for tape. Positional therapy is another technique that aims to discourage sleeping on your back, a position often associated with worsened sleep-disordered breathing. It's essential to explore various options and find the approach that works best for your individual needs and preferences.

Speaking to a healthcare professional on mouth taping advice

Before taking on any new sleep hygiene practices, including mouth taping, it's crucial to seek guidance from a qualified healthcare professional. A healthcare professional can evaluate your specific situation, address any underlying medical concerns, and provide personalised recommendations to help you achieve optimal sleep quality and overall wellbeing.

Taping it altogether

Mouth taping as it currently stands in the research, is not considered a safe way to support your sleep. This is due to the risks of blocking airways that outweigh the potential benefits of nose breathing. If you do experience sleep disturbances, consider addressing these  with sleep hygiene practices first and seeking out a healthcare professional for personalised advice.

Related:

• Sleep Trackers: What are they and do they work?
• Why do we snore (and how can we stop)?

Reviewed by the Healthylife health experts in April 2024.