A surprising sleep trend has recently emerged on social media: mouth taping. This practice involves placing a strip of tape over your lips before bed to encourage nasal breathing throughout the night. Advocates claim it helps reduce snoring, minimizes dry mouth and improves overall sleep quality. But while these alleged benefits might make mouth taping seem worth a try, the potential health risks associated with sealing your lips at night shouldn’t be overlooked.
Let’s take a closer look at what mouth taping is, why some people swear by it and what you can do to promote better sleep without it.
What Is Mouth Taping and Why Is It Popular?
The idea behind mouth taping is simple: by keeping your mouth closed, you’re forced to breathe through your nose while sleeping. Nasal breathing offers a range of benefits, including filtering air particles, humidifying air and regulating the temperature of the air entering your lungs. As a result, nasal breathing can be healthier for your respiratory system compared to mouth breathing.
With these benefits in mind, it’s no surprise that people look for ways to make nasal breathing a habit—even while asleep. However, mouth taping has recently gained traction, not just for the benefits of nasal breathing but also as a possible solution for snoring and sleep apnea. Unfortunately, despite the hype, little evidence supports these claims.
The Downsides and Dangers of Mouth Taping
Unfortunately, the research on mouth taping’s effectiveness in addressing sleep problems is scarce. In fact, ENT specialists warn that it may pose more risks than benefits. Some potential side effects of mouth taping include skin irritation from the adhesive tape, disrupted sleep and anxiety or discomfort from the sensation of having your mouth taped shut.
Alternatives to Mouth Taping for Better Sleep
If you’re experiencing sleep issues, like snoring or dry mouth, there are safer and more effective solutions you can explore:
- For snoring. Managing your allergies, treating sinus infections, breathing through a humidifier and using a nasal saline rinse can help prevent congestion and the resulting snoring.
- For dry mouth or bad breath. Increasing indoor humidity levels by using a humidifier, staying hydrated throughout the day and avoiding alcohol or caffeine before bed can all help prevent dry mouth at night. Try adding a cup of herbal tea from Earthen Treasures to your nightly routine for a late-night drink that won’t keep you awake. To help prevent bad breath, stick to an oral care routine that includes toothpaste, mouthwash and floss.
- For sleep apnea. Sleep apnea requires professional evaluation. An ENT or sleep specialist can determine if a CPAP machine, positional therapy or lifestyle changes would best manage your symptoms and improve your sleep quality.
Instead of experimenting with mouth taping, contact Ear, Nose & Throat Associates to discuss your sleep symptoms and potential treatments with one of our specialists.