A new sleep trend called mouth taping is gaining attention on social media. This method involves taping the lips shut while sleeping to improve sleep quality, reduce snoring, and enhance health. Some people also claim it benefits skin, digestion, and jawline appearance. However, experts are raising concerns about its safety and effectiveness.
Mouth taping aims to encourage nasal breathing instead of mouth breathing. Nasal breathing is linked to better health and fewer issues like obstructive sleep apnea. But the question remains whether taping the mouth shut during sleep is safe or helpful.
A recent review by Canadian researchers analyzed ten studies conducted between 1999 and 2024. The studies included 213 participants, with eight focused on mouth taping and two on chin straps designed to keep the mouth closed. Only two studies reported minor benefits for people with mild sleep apnea, such as slight improvements in oxygen levels and fewer breathing pauses during sleep. Experts believe these small changes are not significant enough to have a real medical impact.
More concerning, four studies warned about serious health risks. Mouth taping can be dangerous for individuals with nasal blockages caused by conditions like hay fever, a deviated septum, or enlarged tonsils. In these cases, taping the mouth shut may force people to breathe poorly or not at all, increasing the risk of asphyxiation.
Claims that mouth taping improves skin, digestion, or mood lack scientific support. The review found no reliable evidence backing these additional benefits. Experts advise against mouth taping for children or people with breathing difficulties. Although it may be safe for some healthy adults, the current evidence is too weak to recommend this practice widely.
Doctors suggest that anyone struggling with sleep problems should seek advice from qualified health professionals. Using unproven hacks like mouth taping might delay the diagnosis of serious sleep disorders that require proper treatment. Conditions like sleep apnea can negatively affect heart health, daytime alertness, and overall well-being.
In summary, mouth taping is a viral trend with potential risks and limited proven benefits. While it might help a small number of people with mild sleep apnea, it could cause harm to others, especially those with nasal breathing problems. There is no scientific proof that mouth taping improves skin or digestion.
Before trying mouth taping, it is important to consult a doctor. Safer and more effective sleep improvements come from following expert advice and proven methods. Simple steps like keeping a regular sleep schedule, avoiding caffeine before bedtime, and creating a dark, quiet sleeping environment are supported by research.
