Mouth taping is seeing a resurgence as a popular trend for nighttime routines on social media, reminiscent of its previous popularity a few years back.
The principle is simple: taping your mouth shut encourages nasal breathing. Some experts claim this practice could lead to various health benefits.
On the flip side, there are warnings about potential downsides and dubious claims. According to the Sleep Foundation based in Seattle, the advantages of mouth taping are largely anecdotal, and there’s a lack of substantial research to back it up.
Potential Benefits
“The most significant advantage of mouth taping is that it encourages nasal breathing,” a senior behavior expert from RAND Corporation and licensed clinical psychologist in Utah explained to Fox News Digital. This can help filter and humidify air, which may reduce snoring and alleviate dry mouth for some people.
Breathing through the nose can enhance oxygen absorption, according to the founders of Dream Performance & Recovery in Nashville. They noted that if you’re primarily breathing out through your mouth, you may be exhaling too much carbon dioxide, which is not ideal since CO2 plays a beneficial role in the body.
“When you exercise, stress levels increase, and CO2 rises,” one founder remarked. “So, having enough carbon dioxide can make you feel more comfortable and help you adapt to stress better.”
The founders also described breathing as a sort of “handle” on the nervous system, adding that nasal inhalation promotes longer exhales, which encourages relaxation.
“Your nose produces nitric oxide, which expands blood vessels and calms the cardiovascular system,” they stated. “It’s a full-body soothing mechanism that positively influences sleep.”
There’s also some belief that using tape might promote better jaw structure and protect dental health. Mouth breathing, however, can lead to oral dryness and acidity, which could damage tooth enamel.
Caution Required
Sleep expert Troxel conveyed that she approaches mouth taping with a healthy dose of caution, citing that the scientific backing is quite limited.
“While some report reduced snoring and improved sleep, most of these anecdotes lack thorough research validation,” she told Fox News Digital.
There’s a hint of “preliminary evidence” suggesting mouth taping might minimize snoring in certain sleep apnea cases, but Troxel emphasized that any overall effect is rather modest.
She also pointed out that there’s no solid evidence to support the idea that it alters jaw shape.
One significant concern is that mouth taping could hinder or delay people from getting appropriate treatment for sleep apnea, according to medical professionals.
Both Troxel and Anderson noted that those with nasal congestion, blockages, or allergies shouldn’t try mouth taping, as it could complicate breathing during sleep.
“Doing so might lead to anxiety, sleep disruptions, and even reduced oxygen levels,” Troxel warned.
Anderson also recommended that individuals who are overweight, consume alcohol or feel unwell consider avoiding mouth taping.
Troxel encouraged consulting with healthcare providers for anyone facing issues like mouth breathing or snoring, emphasizing that addressing the root causes is the safer, more effective approach.
“It’s better to treat the source of the problem rather than just masking it,” she advised.
For those still curious about trying mouth taping, she recommended starting with skin tape to assess for irritation, opting for medical-grade tapes or slitted options that don’t cover the mouth completely.
Anderson highlighted the importance of being mindful of the tape’s origin and adhesive to avoid skin irritations.
The Sleep Foundation mentions on its website that potential side effects from mouth taping could include trouble breathing, skin irritation, and anxiety.
Troxel suggested using sleep trackers to evaluate the effects of mouth taping over a few weeks. “If you don’t notice any improvement, that’s telling,” she stated. “And if you experience discomfort or breathing difficulties, stop right away.”
Additionally, Troxel mentioned alternative methods to encourage nasal breathing, like specific exercises. “Switching between nasal and abdominal breathing throughout the day can help your body develop a more natural breathing rhythm at night,” she suggested, adding that it’s also beneficial for stress relief and relaxation.
