Table of ContentsView AllTable of ContentsHow It WorksWhat Science SaysFor SnoringBenefitsRisks and Side EffectsType for SleepSafetyAlternatives
Table of ContentsView All
View All
Table of Contents
How It Works
What Science Says
For Snoring
Benefits
Risks and Side Effects
Type for Sleep
Safety
Alternatives
Mouth taping uses specific tape products to keep the mouth closed during sleep. This trend has made waves on social media as a way to improve sleep, and many have used this method for several years. But is it safe? Some sleep experts warn about the risks.
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How Does Mouth Taping for Sleep Work?
Risks of mouth taping during sleep include:
What Does the Science Say About Mouth Taping?
Research about mouth taping for sleep is minimal. One study of mouth taping among 13 people with mild obstructive sleep apnea (OSA) showed some benefits; however, this study is so small that more research is needed to determine if the practice is effective.Additionally, mouth taping may pose risks, such as making breathing more difficult.
Does Mouth Taping Help With Snoring?
There is conflicting information about the effectiveness of mouth taping forsnoring. One preliminary study found mouth taping to be beneficial among some people with mild OSA—though not everyone.However, there isn’t enough research for healthcare providers to recommend this as a treatment for OSA.
Mouth taping can interfere with breathing and may be dangerous.Snoring can signal difficulty breathing. If you snore and are considering mouth taping as a home remedy, talk to a qualified healthcare provider, such as a sleep specialist, to determine a safe and appropriate treatment option.
Benefits of Mouth Taping
Many people on social media share “health tips” such as mouth taping, but these claims are unproven and can be extremely dangerous.Always check with a healthcare provider before following advice from social media or any untrained source.
Common side effects of mouth taping include skin irritation from contact with the tape and difficulty sleeping due to discomfort.
There are also more serious risks, such as:
Anyone who has allergies, asthma, sleep apnea, nasal congestion, reflux, vomiting, or is prone to difficulty breathing is at an increased risk of side effects of mouth taping during sleep.
Can You Suffocate From Mouth Taping?Mouth taping can cause difficulty breathing and the feeling ofsuffocating. It can also increase sleep apnea symptoms. In severe cases, obstructive sleep apnea can causedeathwhen airways are blocked.
Can You Suffocate From Mouth Taping?
Mouth taping can cause difficulty breathing and the feeling ofsuffocating. It can also increase sleep apnea symptoms. In severe cases, obstructive sleep apnea can causedeathwhen airways are blocked.
What Kind of Mouth Tape Do You Use for Sleep?
There are tape products specifically intended for sleep. The material is more porous than other types of tape, and it is in a shape designed to be used on the mouth. However, the American Academy of Sleep Medicine does not recommend mouth taping as it has not been studied enough to show safety or effectiveness.
How to Mouth Tape Safely
Always check with aqualifiedhealthcare provider before mouth taping or trying any other trend. While it may seem safe, and proponents can be convincing, it can be dangerous.
Alternatives to Mouth Taping
There are many alternatives to mouth taping during sleep. Due to safety concerns and the lack of research showing the benefits of mouth taping, experts recommend scientifically proven alternatives instead. It is crucial to consider the causes of sleep challenges when deciding how to address them.For example, anyone diagnosed with or who suspects having sleep apnea should consult a sleep specialist fortreatmentoptions.
Side Sleeping
The bestsleep positiondepends on the person, their health concerns, and their needs. Research shows thatside sleeping—on the right side specifically—is effective in improving sleep apnea.For this reason, side sleeping is recommended instead of mouth taping for people with sleep apnea.
Nasal Strips
Researchers have not found significant breathing improvement among people using breathing strips during sleep.But because nasal strips do not pose significant health risks, they are all right to use if you notice benefits. Do not use nasal strips in place of of medical care, especially if your breathing is compromised.
Treating Allergies and Asthma
Anyone experiencing allergies, asthma, or difficulty breathing should consult a healthcare provider for treatment options.
Practicing Good Oral Hygiene
One of the claimed benefits of mouth taping is relief from bad breath. Good oral hygiene, including regular dental care, brushing, and flossing, improves bacteria in the mouth and treatsbad breath.Research supports these options, while no research supports the effectiveness of mouth taping for oral hygiene.
Practicing Good Sleep Hygiene
Practicing goodsleep hygienecan help you fall asleep fast, stay asleep, improve sleep quality, and treat insomnia. Good sleep at night can help you feel more rested during the day.
Sleep hygiene recommendations include:
While good sleep hygiene is beneficial for improving sleep, many people experiencing difficulty sleeping need more than these tips alone. Cognitive behavioral therapy, a form of phsychotherapy (or talk therapy), for insomnia is the recommended treatment option for difficulty falling asleep, staying asleep, and getting restful sleep, but there are other treatment options as well.
Summary
Proponents of mouth taping for sleep claim that it decreases snoring and improves sleep. However, scientific research on the topic is limited. Additionally, it can be dangerous, increasing the risk of breathing difficulty and other adverse effects during sleep. Healthcare providers recommend other treatment and management options to improve sleep and daytime restfulness. Always talk to a healthcare provider before trying any unsubstantiated health trends.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Baylor College of Medicine.Taping your way to a better night sleep? Experts say don’t do it.Harvard Medical School.Can mouth taping help my snoring?Lee YC, Lu CT, Cheng WN, Li HY.The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study.Healthcare. 2022;10(9):1755. doi:10.3390/healthcare10091755American Academy of Sleep Medicine.Viral TikTok trends are not the answer for better sleep.Banner Health.Why you should never tape your mouth closed when you sleep.Sleep Foundation.Can you die from sleep apnea?Ozeke O, Erturk O, Gungor M, et al.Influence of the right- versus left-sided sleeping position on the apnea-hypopnea index in patients with sleep apnea.Sleep Breath. 2012;16(3):617-620. doi:10.1007/s11325-011-0547-4Maxwell M, Sanapo L, Monteiro K, et al.Impact of nasal dilator strips on measures of sleep-disordered breathing in pregnancy.Journal of Clinical Sleep Medicine. 2022;18(2):477-483. doi:10.5664/jcsm.9624Asthma and Allergy Foundation of America.Allergens and allergic asthma.Johns Hopkins Medicine.Halitosis (bad breath).Sleep Foundation.Mastering sleep hygiene: your path to quality sleep.Sleep Foundation.Cognitive behavioral therapy for insomnia (CBT-I): An overview.
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Baylor College of Medicine.Taping your way to a better night sleep? Experts say don’t do it.Harvard Medical School.Can mouth taping help my snoring?Lee YC, Lu CT, Cheng WN, Li HY.The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study.Healthcare. 2022;10(9):1755. doi:10.3390/healthcare10091755American Academy of Sleep Medicine.Viral TikTok trends are not the answer for better sleep.Banner Health.Why you should never tape your mouth closed when you sleep.Sleep Foundation.Can you die from sleep apnea?Ozeke O, Erturk O, Gungor M, et al.Influence of the right- versus left-sided sleeping position on the apnea-hypopnea index in patients with sleep apnea.Sleep Breath. 2012;16(3):617-620. doi:10.1007/s11325-011-0547-4Maxwell M, Sanapo L, Monteiro K, et al.Impact of nasal dilator strips on measures of sleep-disordered breathing in pregnancy.Journal of Clinical Sleep Medicine. 2022;18(2):477-483. doi:10.5664/jcsm.9624Asthma and Allergy Foundation of America.Allergens and allergic asthma.Johns Hopkins Medicine.Halitosis (bad breath).Sleep Foundation.Mastering sleep hygiene: your path to quality sleep.Sleep Foundation.Cognitive behavioral therapy for insomnia (CBT-I): An overview.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Baylor College of Medicine.Taping your way to a better night sleep? Experts say don’t do it.Harvard Medical School.Can mouth taping help my snoring?Lee YC, Lu CT, Cheng WN, Li HY.The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study.Healthcare. 2022;10(9):1755. doi:10.3390/healthcare10091755American Academy of Sleep Medicine.Viral TikTok trends are not the answer for better sleep.Banner Health.Why you should never tape your mouth closed when you sleep.Sleep Foundation.Can you die from sleep apnea?Ozeke O, Erturk O, Gungor M, et al.Influence of the right- versus left-sided sleeping position on the apnea-hypopnea index in patients with sleep apnea.Sleep Breath. 2012;16(3):617-620. doi:10.1007/s11325-011-0547-4Maxwell M, Sanapo L, Monteiro K, et al.Impact of nasal dilator strips on measures of sleep-disordered breathing in pregnancy.Journal of Clinical Sleep Medicine. 2022;18(2):477-483. doi:10.5664/jcsm.9624Asthma and Allergy Foundation of America.Allergens and allergic asthma.Johns Hopkins Medicine.Halitosis (bad breath).Sleep Foundation.Mastering sleep hygiene: your path to quality sleep.Sleep Foundation.Cognitive behavioral therapy for insomnia (CBT-I): An overview.
Baylor College of Medicine.Taping your way to a better night sleep? Experts say don’t do it.
Harvard Medical School.Can mouth taping help my snoring?
Lee YC, Lu CT, Cheng WN, Li HY.The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study.Healthcare. 2022;10(9):1755. doi:10.3390/healthcare10091755
American Academy of Sleep Medicine.Viral TikTok trends are not the answer for better sleep.
Banner Health.Why you should never tape your mouth closed when you sleep.
Sleep Foundation.Can you die from sleep apnea?
Ozeke O, Erturk O, Gungor M, et al.Influence of the right- versus left-sided sleeping position on the apnea-hypopnea index in patients with sleep apnea.Sleep Breath. 2012;16(3):617-620. doi:10.1007/s11325-011-0547-4
Maxwell M, Sanapo L, Monteiro K, et al.Impact of nasal dilator strips on measures of sleep-disordered breathing in pregnancy.Journal of Clinical Sleep Medicine. 2022;18(2):477-483. doi:10.5664/jcsm.9624
Asthma and Allergy Foundation of America.Allergens and allergic asthma.
Johns Hopkins Medicine.Halitosis (bad breath).
Sleep Foundation.Mastering sleep hygiene: your path to quality sleep.
Sleep Foundation.Cognitive behavioral therapy for insomnia (CBT-I): An overview.
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