Sleep Trend or Health Risk? The Truth About Mouth Taping

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