A strange new trend has quietly spread across social media: people taping their mouths shut at night in the belief it forces nasal breathing, reduces snoring and improves sleep. But doctors are increasingly alarmed, they warn it’s a risky shortcut, not a health solution.
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The rationale and why experts push back
Proponents argue that if you keep your lips sealed, you’re compelled to breathe through your nose, which offers benefits like warming, humidifying and filtering air. Some even claim it improves skin, jawline, mood or digestion,though those benefits are anecdotal.
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However, the science behind mouth taping is weak. A recent review found only 10 eligible studies (covering 213 participants) and concluded that benefits were modest at best. Only a couple of studies showed slight improvements in mild cases of obstructive sleep-apnoea,and even then, the clinical impact was limited.
Meanwhile, several risks stand out:
- If your nasal passages are blocked (by allergy, deviated septum, polyps, congestion), sealing your mouth may leave you with no effective airway, a serious danger.
- It can delay diagnosis of underlying conditions like sleep apnoea, which require proper medical treatment.
- Skin irritation or allergic reaction to adhesive tape is possible.
- Anxiety, discomfort, or disrupted sleep might result simply from the physical restriction.
One neurologist cautioned: “The studies behind mouth tape are small, the benefits are modest and the potential risks are there.”
Safer routes to better sleep
If open-mouth breathing or snoring is an issue, doctors suggest these safer alternatives:
- Seek medical evaluation first, get a sleep test, especially if sleep apnoea is suspected.
- Use nasal aids: strips, dilators, or devices to open nasal passages.
- Treat underlying causes: allergies, nasal obstruction, weight management, quitting smoking.
- Use evidence-based treatments: CPAP machines, mandibular advancement devices (mouthpieces), or surgical options for structural problems.
Unless someone has been cleared medically and explicitly advised it, mouth taping remains an unproven and potentially unsafe trend.
