HEALTH

Sleep Trend or Health Risk? The Truth About Mouth Taping

Silver Spring, USAThu Jul 10 2025

A new trend is circulating on social media platforms like Instagram and TikTok. It involves taping your mouth shut while sleeping. The goal is to improve sleep quality and boost athletic performance. But is it safe? Let's dive in.

The Theory Behind Mouth Taping

The idea behind mouth taping is simple. By taping your mouth shut, you are forced to breathe through your nose. The theory is that nose breathing is more efficient. It:

  • Filters the air
  • Humidifies it
  • Warms it up

This can prevent dry mouth, bad breath, and fatigue upon waking. However, there is little scientific evidence to support these claims.

The Appeal to Athletes

Athletes are particularly drawn to this trend. Better sleep is linked to:

  • Improved muscle recovery
  • Enhanced performance

But before jumping on the bandwagon, consider the risks.

Potential Risks

Mouth taping can be dangerous for people with:

  • Sleep apnea
  • Nasal congestion
  • A deviated septum

It can:

  • Restrict breathing
  • Cause drops in oxygen levels
  • Trigger panic or anxiety attacks

Scientific Review

A recent study reviewed 10 research papers on mouth taping. It found:

  • Minor improvements in certain outcomes for people with mild sleep apnea
  • Potential serious health risks for those with nasal obstructions

There are currently no FDA-approved mouth tapes that are safe for use.

Safer Alternatives

Instead of resorting to mouth taping, try other methods to improve sleep quality:

  • Create a cool, calm, and dark environment
  • Limit screen time before bed
  • Establish a sleep routine to help you wind down
  • Avoid caffeine and alcohol before bedtime
  • Sleep on your side to improve breathing

questions

    What are the potential biases in the studies that suggest minor improvements from mouth taping?
    What scientific studies support the claim that mouth taping significantly improves sleep quality and athletic performance?
    Are there any long-term studies that demonstrate the safety and efficacy of mouth taping for the general population?

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