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What you should know about mouth taping

A woman snores as a man covers his ears.

Dec. 12, 2024—Breathing through your mouth is linked to snoring, sleep apnea and other sleep problems. Mouth taping, a viral trend on TikTok and other social media channels, offers a quick fix. But it may not be safe for everyone.

Word of mouth

Mouth taping consists of placing porous tape over your lips before going to sleep. The tape keeps you from opening your mouth while sleeping, forcing you to breathe through your nostrils instead.

Advocates of mouth taping claim the practice has many benefits, such as reducing snoring, thirst at night, fatigue and bad breath. Some people also believe mouth taping helps them concentrate better during the day.

However, these medical claims are largely anecdotal, says the Sleep Foundation. There simply hasn't been much scientific research on the practice and its possible risks and benefits.

Some small studies have looked at whether mouth taping might help with sleep apnea. For example, a 2022 study published in Healthcare (Basel) found that mouth taping helped some study participants with mild obstructive sleep apnea (OSA) breathe better and snore less. But that study included just 20 participants.

Other research has found red flags for the heaviest mouth breathers. A 2024 study published in JAMA Otolaryngology–Head & Neck Surgery tested how mouth closure affected 54 participants with OSA. They found mouth closure did improve airflow for 32 patients with moderate levels of mouth breathing.

But for 22% of participants—the ones who breathed through their mouths most—it significantly reduced airflow. Why? Those patients had trouble getting enough air through their nose alone, likely the underlying cause of their mouth breathing.

In addition, mouth taping may cause unpleasant side effects, including:

  • Skin irritation.
  • Difficulty breathing.
  • Anxiety.
  • Disrupted sleep.

Play it safe

If you're curious about mouth taping, the Sleep Foundation recommends starting with some simple steps:

Talk with your doctor first. Understanding the root cause of your mouth breathing or snoring can help you and your doctor decide if mouth taping might be safe for you to try—or if another treatment might address the underlying problem.

Choose the right product. Avoid masking tape, duct tape or another kind of tape that isn't intended for use on the body; it could irritate your skin. Instead, opt for skin-friendly medical or athletic tape or a product intended for mouth taping, advises the Sleep Foundation.

Try it out in the daytime. This way, you can find out if you have problems breathing through your nose. If it's difficult for you to breathe during the day with your mouth taped, don't tape your mouth at night.

If your sleep problems persist, a sleep study can help you and your doctor pinpoint the problem. If you have a sleep disorder such as sleep apnea, the right treatment can be a game-changer—or even a lifesaver.

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