If you’re on TikTok, you’ve probably seen a viral video or two about mouth taping. Fans of the practice say training yourself to breathe through your nose while sleeping can improve everything from snoring and sleep apnea to bad morning breath.
But is there any research to support mouth taping for sleep? And what do doctors say about the wellness trend? Here’s what you need to know about the safety and effectiveness of taping your mouth shut for the night.
What is mouth taping?
Mouth taping is pretty self-explanatory. It’s when you tape your mouth closed before going to sleep. The idea is to force yourself to breathe through your nose instead of your mouth.
Research suggests chronic mouth breathing increases the risk of sleep disorders. So the theory behind mouth taping is that training yourself to breathe through just your nose could lead to healthier, better sleep.
This home remedy for snoring and other sleep issues has gotten popular thanks to viral TikTok videos from wellness creators and the 2020 New York Times bestseller Breath: The New Science of Lost Art.
Does mouth taping for sleep have any real benefits?
Despite the TikTok buzz, there aren’t any studies proving mouth taping works for snoring, sleep apnea, or bad morning breath. A 2009 study also found that mouth taping doesn’t improve asthma.
“There’s not enough evidence to suggest that mouth taping has any real benefits when it comes to sleep,” says Shelby Harris, PsyD, sleep medicine specialist and director of sleep health at Sleepopolis. “It’s not something I recommend to anyone who is using it as a way to reduce snoring or mouth breathing.”
Still, a 2015 study of 30 patients with habitual open-mouth breathing found success with a modified version of mouth taping. The study participants wore a three-layer, porous patch over their mouths at night. When the results were in, researchers concluded that the patch improved mouth breathing, reduced snoring, and could be used to treat mild obstructive sleep apnea.
More research in 2022 involved taping patients’ mouths to test a device for evaluating sleep apnea. The test was successful, meaning mouth taping might be helpful in the diagnosis—but not treatment—of sleep apnea.
Is mouth taping safe?
More research is needed to know whether or not mouth taping is safe. What we do know is that a taped mouth limits your ability to take deep breaths. This could be unsafe and uncomfortable, especially if you’re already experiencing obstructed breathing. There’s also the potential for skin irritation or even an allergic reaction to tape adhesive.
Harris says to avoid mouth taping if you have sleep apnea symptoms, including snoring, trouble staying asleep, waking up with mouth dryness, or irregular breathing while sleeping.
“Sleep apnea is a condition where the airway is fully or partially blocked during sleep and oftentimes results in loud snoring or mouth breathing as a way to increase airflow,” she explains. “Taping the mouth closed during the night can further restrict airflow…[resulting in] greater risk for serious health complications.”
FAQs
Can mouth taping help sleep apnea?
No. Mouth taping might actually make breathing more difficult in people with sleep apnea, according to Harris. The potential reduction in oxygen levels also increases their risk of developing more severe health problems, including sleep disorders.
Is mouth taping for sleep safe?
There haven’t been any studies to prove that mouth taping for sleep is a safe practice. It’s particularly risky for people with sleep apnea.
Does mouth taping help with sleep?
There’s no scientific evidence that mouth taping helps with sleep, and it might even make deep, restful sleep more difficult. Most research is around the effectiveness of porous sleep patches or whether temporary mouth taping can help doctors assess sleep apnea.
What tape do you use for mouth taping?
Harris doesn’t recommend mouth taping at all. But if you’re going to try it anyway, be sure to use a porous tape designed for human skin, such as kinesiology tape.
The bottom line on mouth taping for sleep
Overall, there are more risks than proven benefits when it comes to mouth taping for sleep. If you’re already experiencing heavy snoring, restless sleep, or other signs of sleep apnea, be sure to talk to your doctor before even attempting mouth taping.
While one small study did suggest that a porous oral patch can improve common sleep problems like snoring and mild sleep apnea, it’s important to note that researchers used a specially designed, three-layer patch—not actual tape.
If you’re experiencing sleep issues of any kind, it’s better to talk to your doctor than attempt an unproven remedy like mouth taping.
When should you go to a sleep specialist? Here’s our guide to visiting a sleep doctor.
This article originally appeared on Saatva and was syndicated by MediaFeed.
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5 common (& harmful) sleep myths debunked
Where’d you get your information? If you haven’t looked into it, chances are good that much of what you think you know about sleep is based on old myths and not facts.
For a 2019 study published in the journal Sleep Health, researchers at New York University’s Langone Health School of Medicine examined 8,000 websites with sleep-related information to find out what Americans think they know about healthy sleep.
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The researchers identified 20 sleep myths, ranging from the statement that “during sleep the brain is not active” to “sleeping in during the weekends is a good way to ensure you get adequate sleep.”
After running their findings by a team of sleep medicine experts, the researchers determined that many of us operate with wrong, unhealthy assumptions about sleep.
Here, we’re breaking down some of the biggest sleep myths from the study and explaining how they affect your health.
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The researchers say this sleep myth is the most likely to harm someone’s long-term health. “We have extensive evidence to show that sleeping five hours a night or less, consistently, increases your risk greatly for adverse health consequences, including cardiovascular disease and early mortality,” Rebecca Robbins, PhD, lead study investigator, tells CNN.
The American Academy of Sleep Medicine and the Sleep Research Society both recommend adults get seven or more hours of sleep per night regularly to promote optimal health.
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The researchers point out that this is usually a sign of sleep deprivation, which can lead to a host of issues including trouble concentrating, irritability, increased risk of diabetes, and a higher risk of car accidents due to drowsy driving.
They also note that sleep deprivation could be due to sleep apnea, which occurs when the muscles in your throat relax, blocking the airway and causing a momentary cessation of breathing. You then wake up, gasp for air, and go back to sleep.
The sleep apnea process can repeat hundreds of times a night, preventing your body from entering deep sleep and depriving it of much-needed oxygen. This can result in high blood pressure, leading to an increased risk of heart attack and stroke.
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While snoring by itself isn’t dangerous, it can be a sign of sleep apnea, a more serious sleep condition. According to the American Sleep Apnea Association, an estimated 22 million Americans suffer from some form of sleep apnea—a serious sleep disorder that should be checked out by a health professional.
“Sleep apnea is extremely exhausting,” Robbins tells CNN. “These patients sleep and then they wake up over and over; then they are fighting sleep all day long because they’re so exhausted.” Robbins also notes that sleep apnea is under-diagnosed. “We believe it affects about 30% of the population, and around 10% are diagnosed,” she says.
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It’s well-established that although a cocktail may knock you out, alcohol also disrupts sleep by preventing you from achieving the important deep, restful phase of sleep. “It continues to pull you out of rapid eye movement and the deeper stages of sleep, causing you to wake up not feeling restored,” Robbins tells CNN.
Plus, if you already have a sleep problem, such as insomnia, sleep apnea, or a parasomnia (such as sleepwalking or sleep talking), alcohol can heighten those disorders and make getting a good night’s sleep even more difficult.
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Not so. We sleep better in cooler temperatures. In fact, the National Sleep Foundation states that the ideal temperature for sleep is between 60 and 67 degrees Fahrenheit.
Studies show people with insomnia have a warmer core body temperature immediately before initiating sleep—and the brain responds well to cooler temps, making sleep easier for those who tend to have difficulty.
A new bed can help improve your sleep—but it turns out plenty of mattress myths exist too. Here are the most common mattress myths and why you shouldn’t fall for them.
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This article originally appeared on Saatva.com and was syndicated by MediaFeed.org.
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