Should You Try the Controversial Mouth Taping Technique?

ICYMI, mouth taping has been all the rage on TikTok, where it has been touted as an effective solution to sleeping woes and bad breath. But is it really as simple and effective as it seems, or is it just another social media craze? Read more to get the lowdown on what’s behind this trend – and if it’s even worth trying.  

The method involves literally taping your lips to keep them closed while you sleep. Because breathing through your mouth or sleeping with your mouth open is often linked to issues like snoring, dry mouth, and bad breath, mouth taping is done to force you to breathe only through your nose. Sounds crazy, right? But mouth-taping sleepers, from the TikTokers to celeb lifestyle guru Gwyneth Paltrow, claim that this hack has helped them get better-quality sleep and avoid waking up in the middle of the night.

Don’t worry – mouth taping for sleep isn’t like the dramatic duct tape-over-the-mouth scenario you see in movies. You only need a small, hypoallergenic, and skin-safe strip of tape to place over your lips, the size of a Band-Aid. Commercially marketed tapes even come in lip-shaped, oval-shaped, or X- or H-shaped versions.

So, what makes this unconventional method popular? Mouth taping comes as a quick-and-easy solution to sleeping complications, such as:

• Snoring: Mouth breathing makes your tongue fall back into your throat, narrowing the air passage. So, when you breathe, air is forced to pass through the partially blocked airway, causing vibrations that make the snoring sound. 
• Oral complications: Sleeping with your mouth open evaporates saliva, your natural defense against harmful factors that can disrupt your mouth’s ecosystem. A dry mouth can be prone to bacterial growth, making it more susceptible to gum problems, cavities, and bad breath.
• Poor sleep quality: Mouth breathing can disrupt sleep (due to coughing from dry throat or hearing the sound of your own snoring, for example) and can make you feel lethargic throughout the day.

Ultimately, mouth taping prevents common issues from sleeping with your mouth open by encouraging nasal breathing. This is more efficient as it performs the following functions:

• Air filtration: The air you inhale contains pollutants, dust particles, and even bacteria that may be hazardous to you. The nose has mucous membranes that function as a filter to clean the air you breathe.
• Humidifies air: Nasal breathing humidifies the air you breathe, helping keep your mouth and throat moist. A dry mouth and throat can trigger coughing, gasping, or even choking in your sleep. 
• Manages air temperature: Unlike when you breathe through your mouth, the nose controls the temperature of the air you inhale so it’s not too cold or warm when it reaches your lungs.

You might think, what if you panic and can’t breathe in the middle of the night? What if you suffocate? These questions are valid. The practice of mouth taping isn’t without risks. Here are factors to consider:

• Skin and lip irritation: Your lips and the skin around them can still react to the tape adhesive, even if you use porous and medical-grade ones. Plus, it can be painful to take off!
• Difficulty breathing: The mouth usually compensates when nasal breathing is not enough. Since your body functions subconsciously when you sleep, not being able to mouth-breathe as a backup can be dangerous as it can limit oxygen flow to your brain.
• Anxiety or disrupted sleep: This can happen especially when you’re uncomfortable having your mouth taped shut or when nasal breathing is difficult for you.

A word of caution: Although results have been promising, mouth taping has not yet been widely studied enough to support its claims. It can work for others, but that doesn’t mean it’ll work for you.

It’s important to note that it’s not recommended for individuals with sleeping disorders like sleep apnea, a condition that causes lapsed breathing when you sleep. Ultimately, it’s always best to speak with your doctor to confirm if you can try it – or if you even need to.

If you tend to mouth-breathe in your sleep and are worried about its repercussions, what other techniques can you try? 

• Clear your nasal airways: Remember, mouth breathing happens when your nose is clogged. Address nasal congestion by using nasal strips, saline sprays, or humidifiers.
• Adjust your lifestyle: Avoid smoking and manage alcohol intake as these can lead to poor quality sleep. Don’t eat a heavy meal or drink coffee too close to your bedtime. You can also try sleeping on your side, as this can help prevent snoring and other breathing problems. 
• Maintain good oral hygiene: Brush your teeth before bed, no matter how sleepy or lazy you feel. Make sure to floss and drink enough water to avoid bad breath. Try closeup Gel Toothpaste with Antibacterial Zinc Menthol Fresh, which combines the power of toothpaste and mouthwash to help get rid of 99.9 percent of bacteria, or closeup Gel Toothpaste with Antibacterial Zinc Red Hot that helps prevent cavities and bad breath, giving you lasting freshness. 
• See a doctor: If sleeping complications keep you up at night, it’s best to consult an expert, like a sleep specialist or even your dentist. That way, they can check for disorders needing treatment or confirm if lifestyle tweaks can do the trick.

Overall, as tempting as the TikTok testimonials may be, you might want to try safer or more studied alternatives first. If all else fails, check in with your doctor before giving mouth taping a shot. Who knows? It might just be the hack that finally lets you doze off and sleep soundly.