Mouth taping explained: Benefits and risks

Posted on March 6, 2025 in Healthy You

woman sleeping with pink tape over her mouth

We’ve all been there: tossing and turning while a loved one snores and then waking up groggy from poor sleep. A social media trend called mouth taping claims to be a quick fix to stop snoring and improve your rest. But is it safe, and does it actually work? Here, we explain the benefits, risks and alternatives to mouth taping so you can make the best decision for your health.

How does mouth taping work?
Mouth taping is exactly what it sounds like — using tape to keep your mouth closed while you sleep. The idea is to force yourself to breathe through your nose, which is often linked to improved sleep quality and reduced snoring. Breathing through your mouth, on the other hand, can lead to several oral health problems, including dry mouth, cavities, gum disease and bad breath.

Although the benefits of nose breathing are established, mouth taping as a treatment hasn’t been well researched.

Mouth taping risks

Nose breathing has several benefits, but it's important to understand the possible risks of mouth taping before using this approach:

Skin irritation: The sticky tape can irritate the delicate skin around the mouth.
Disrupted sleep: Mouth taping can interfere with natural breathing patterns, leading to restlessness and disrupted sleep.
Anxiety and discomfort: The feeling of your mouth taped shut can cause anxiety and discomfort, particularly for those who are claustrophobic or have sleep apnea.
Airway problems: Mouth taping can block the airway, especially in people with underlying sleep disorders.

It’s especially important if you have sleep apnea, allergies or nasal blockages to discuss these risks with your doctor before trying mouth taping.

Safer alternatives to mouth taping

If you or a loved one are struggling with snoring, consider these mouth taping alternatives:

Switch up your sleeping position: Sleeping on your back can worsen snoring. Try sleeping on your side to keep your airways open.
Treat your allergies: Nasal congestion from allergies can force you to breathe through your mouth. Work with your doctor to manage allergy symptoms for easier breathing.
Maintain a healthy weight: Extra weight, especially around your neck, can put pressure on your airways and lead to snoring.

If snoring or poor sleep is a common problem for you, the most important thing is to talk to your doctor. They can recommend a personalized treatment plan that takes into account your specific medical history to safely and effectively treat your sleep issues.

Talk to your doctor before using quick fixes

Mouth taping sounds harmless enough, but it comes with real risks and limited evidence to back it up. Instead of reaching for the tape, consider safer ways to improve your sleep. If snoring is keeping you or your loved ones up at night, talk to your doctor about solutions that are right for you.

SOURCE:

CNN Health