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 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, and warms it up. This can prevent dry mouth, bad breath, and fatigue upon waking. However, there is little scientific evidence to support these claims. Athletes are particularly drawn to this trend. Better sleep is linked to improved muscle recovery and performance. But before jumping on the bandwagon, consider the risks. Mouth taping can be dangerous for people with sleep apnea, nasal congestion, or a deviated septum. It can restrict breathing, cause drops in oxygen levels, and even trigger panic or anxiety attacks. A recent study reviewed 10 research papers on mouth taping. It found minor improvements in certain outcomes for people with mild sleep apnea. However, it also highlighted potential serious health risks for those with nasal obstructions. There are currently no FDA-approved mouth tapes that are safe for use. 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. Sleeping on your side can also improve breathing.