Should You Try Mouth Taping? Here’s What to Know

Waking up with a dry mouth, bad breath, or a scratchy throat might be a sign that you're breathing through your mouth at night and it’s not great for your health. Enter mouth taping, the trending sleep hack that claims to encourage nasal breathing, reduce snoring, and leave you feeling more refreshed in the morning.

But is taping your mouth shut while you sleep safe and effective? Here’s what experts say about the potential benefits and risks of mouth taping, plus tips for trying it safely (if at all).

What Is Mouth Taping?

Mouth taping involves applying a porous, skin-safe tape over your lips before bed to encourage nasal breathing while you sleep. By keeping your mouth closed, you force air through your nose, which serves as your body’s natural air filter.

The technique is especially popular among chronic mouth breathers who experience symptoms like snoring, dry mouth, or disrupted sleep.

Why Nasal Breathing Is Better

Breathing through your nose is more beneficial than mouth breathing for several reasons:

• Filters the air: Your nose humidifies, warms, and cleans the air you inhale, helping to trap allergens and irritants.

• Produces nitric oxide: Nitric oxide helps improve blood circulation and oxygen delivery.

• Supports oral health: Nasal breathing reduces the risk of dry mouth, gum disease, and cavities, says Marina Gonchar, DMD, orthodontist and founder of Skin to Smile.

• Improves jaw alignment: Chronic mouth breathing can alter facial structure and jaw alignment over time.

On the other hand, habitual mouth breathing can lead to oral dryness, bad breath, a higher risk of gum disease, and even long-term structural changes to the face.

Potential Benefits of Mouth Taping

While research on mouth taping is still limited, some studies and anecdotal evidence suggest it may offer the following benefits:

1. May Reduce Snoring

Snoring often results from air turbulence in the mouth and throat. Mouth taping encourages smoother airflow through the nose, reducing vibrations that cause snoring, Dr. Gonchar explains. However, if snoring is caused by structural issues (like enlarged tonsils), mouth taping likely won’t solve the problem.

2. May Prevent Dry Mouth

Mouth breathing at night causes saliva to evaporate, which can lead to dry mouth, bad breath, and an increased risk of cavities. By keeping your lips sealed, mouth taping helps maintain moisture and improves oral health.

3. Might Ease Mild Obstructive Sleep Apnea (OSA)

Mouth taping may provide slight relief for mild OSA cases by encouraging nasal breathing. Some small studies, including a February 2015 study in Otolaryngology-Head and Neck Surgery, found that porous tape reduced snoring and apneas (temporary pauses in breathing) in individuals with mild OSA. However, more research is needed, and mouth taping is not a substitute for medical treatments like a CPAP machine.

Risks of Mouth Taping

Despite its potential benefits, mouth taping comes with risks, especially if it’s not done correctly. Possible side effects include:

• Difficulty breathing or nasal discomfort.

• Poor sleep quality due to discomfort or nasal blockages.

• Skin irritation or allergic reactions to tape adhesive.

• Anxiety from having your mouth taped shut.

• Pain when removing the tape, particularly for those with facial hair.

For people with nasal congestion, allergies, or structural issues (e.g., a deviated septum), mouth taping may worsen breathing and reduce oxygen intake. In cases of moderate to severe OSA, mouth taping can exacerbate symptoms and lead to serious complications.

How to Mouth Tape Safely

If you’re considering trying mouth taping, follow these steps to reduce risks and improve your experience:

1. Check Your Nasal Breathing

Before taping your mouth, ensure your nasal passages are clear. If you struggle to breathe through your nose due to congestion or other issues, mouth taping isn’t safe.

2. Choose Skin-Safe Tape

Use hypoallergenic, porous tape designed for skin, such as surgical or athletic tape. Avoid household tapes like duct tape, which can cause irritation or pose a choking hazard if it falls off.

3. Start Small

Instead of sealing your mouth completely, begin with a small strip of tape placed vertically across your lips or in an X-pattern, leaving some room for airflow. Gradually progress to overnight use if you’re comfortable.

4. Prep Your Skin

Clean and dry your lips before applying tape, and use a food-safe gel or oil around your mouth to reduce irritation. For easy removal, fold over one corner of the tape when applying it.

Alternatives to Mouth Taping

If you’re hesitant to try mouth taping, consider these alternatives to encourage nasal breathing and improve sleep:

• Nasal strips: Adhesive strips that gently open nasal passages.

• Saline sprays: Help reduce nasal congestion and improve airflow.

• Humidifiers: Add moisture to the air to reduce dryness and ease nasal breathing.

• Side sleeping: Sleeping on your side instead of your back can reduce snoring and mouth breathing.

• Oral appliances: Custom dental devices can reposition the jaw and tongue to improve airflow.

When to See a Doctor

Mouth taping isn’t a cure-all, and underlying health issues like OSA, nasal obstructions, or chronic mouth breathing should be addressed by a professional.

Consult your doctor if you experience:

• Loud snoring or gasping during sleep.

• Morning headaches, dry mouth, or excessive daytime sleepiness.

• Persistent bad breath despite good oral hygiene.

• Difficulty breathing due to nasal issues like a deviated septum or allergies.

For those with OSA, mouth taping is not an appropriate replacement for treatments like CPAP machines. Ignoring OSA symptoms can increase your risk of serious complications, including heart disease and stroke.

The Bottom Line

Mouth taping may help encourage nasal breathing, reduce mild snoring, and improve oral health for some people. However, it’s not without risks, especially if you have underlying sleep or breathing issues.

“Mouth taping is not a substitute for addressing the root causes of mouth breathing or sleep apnea,” Dr. Gonchar advises. If you’re considering mouth taping, consult your healthcare provider to ensure it’s safe and appropriate for your needs.

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