Mouth taping has gained popularity as a potential remedy for snoring and mild sleep apnea, but the practice lacks rigorous research to support claims that it is safe and effective. Promoted primarily within wellness circles, mouth taping involves placing a strip of adhesive tape over the lips before sleeping to encourage nasal breathing. Proponents claim that it can reduce snoring, improve sleep quality, and even enhance overall health by promoting better oxygen intake through the nose. However, medical experts have expressed concerns about the practice, particularly for people with sleep apnea.
The idea behind mouth taping is based on the distinction between nasal and mouth breathing. Nasal breathing has several physiological advantages: the nose filters, warms, and humidifies the air, which can enhance oxygen exchange in the lungs. On the other hand, mouth breathing is often associated with snoring because the airway may become partially obstructed when the mouth is open, causing noisy vibrations. By taping the mouth shut, the theory is that individuals will be forced to breathe through their nose, reducing airway obstructions and, thus, snoring 1.
Anecdotal evidence suggests that mouth taping may reduce snoring in some individuals, particularly those who primarily snore due to mouth breathing. For people whose snoring is exacerbated by an open mouth during sleep, keeping the mouth closed could lessen the vibrations that cause the noise. In addition, some users report that nasal breathing through mouth taping results in better sleep quality and more restful nights. Nasal breathing tends to promote deeper, slower breathing, which may improve oxygen exchange and contribute to more restorative sleep. Finally, mouth breathing is linked to issues like dry mouth, bad breath, and an increased risk of cavities due to reduced saliva production. By promoting nasal breathing, mouth taping might help maintain oral hygiene and moisture levels overnight 2–4.
While these potential benefits may help some people, there are several concerns about mouth taping, especially whether it is safe and effective in people with more serious medical conditions like sleep apnea. Sleep apnea is a serious condition where the airway becomes blocked, leading to pauses in breathing during sleep. If a person with undiagnosed or untreated sleep apnea tapes their mouth shut, they may exacerbate the condition by limiting their ability to compensate with mouth breathing. In addition, mouth taping can be problematic for individuals who suffer from nasal congestion, allergies, or a deviated septum, which restrict nasal airflow. If a person cannot breathe adequately through their nose due to congestion, forcing them to rely solely on nasal breathing could create feelings of suffocation and disrupt sleep. Furthermore, regular use of adhesive tape on sensitive skin around the lips can lead to irritation, redness, or even allergic reactions to the adhesive. Overall, it can also disrupt an individual’s sleep 5.
Instead of mouth taping, medical experts recommend more established treatments for sleep apnea, such as Continuous Positive Airway Pressure (CPAP) machines, side sleeping, nasal strips, and practicing good oral and sleep hygiene 2.
While mouth taping may offer some benefits for reducing snoring in select cases, it is not a one-size-fits-all solution and carries potential risks, particularly for those with obstructive sleep apnea or nasal congestion. Those who are interested in mouth taping for snoring should discuss whether it is safe to try with a physician, and those with sleep apnea are better served by consulting their doctor about proven medical treatments for the condition.
References
1. Mouth Taping: Is It Safe? Available at: https://health.clevelandclinic.org/mouth-taping.
2. Mouth Taping for Sleep: Does It Work? Available at: https://www.sleepfoundation.org/snoring/mouth-taping-for-sleep.
3. Mouth Taping for Sleep — Does It Actually Work? Available at: https://www.everydayhealth.com/sleep/mouth-taping-can-it-really-help-your-sleep/.
4. Mouth Taping: Is It Dangerous? Available at: https://www.webmd.com/sleep-disorders/mouth-taping.
5. Can mouth taping help my snoring? – Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/can-mouth-taping-help-my-snoring.