Mouth taping is becoming popular as a way to stop breathing through your mouth and start breathing through your nose while you sleep. Supporters say it helps you sleep better and snore less, but others worry about the risks. Is there real science behind it, and do dentists or sleep doctors think it’s a good idea?

Potential Health Benefits of Mouth Taping

Mouth taping helps people breathe through their nose instead of their mouth while sleeping. This can lead to better airflow, less snoring, and less dry mouth. Some people say they sleep better and breathe more easily, but scientists have not studied it enough yet. The results can be different for everyone, depending on their health and how they breathe.

While research on mouth taping is limited, some potential benefits have been suggested.

1. Improve Sleep Quality and Reduce Snoring

Mouth taping helps keep the mouth closed, encouraging breathing through the nose. Breathing through the nose helps your body take in more oxygen and can lead to better sleep. It might also help you snore less and feel more rested.

One small study suggested that mouth taping may benefit those with mild sleep apnea—a condition in which breathing repeatedly pauses and restarts during sleep.

2. Reduce Dry Mouth and Bad Breath

Breathing through your mouth while you sleep can dry your mouth and cause bad breath. A dry mouth can also make your mouth more acidic and harm your teeth.

Mouth taping may help with these problems by encouraging breathing through the nose. Supporters of mouth taping suggest that a closed mouth during sleep keeps the inside of the mouth from drying out, leading to the problems listed above.

3. Enhance Nasal Airflow and Breathing Efficiency

Breathing through your nose helps filter, warm, and add moisture to the air you breathe in. This can make breathing easier. Studies show that nose breathing boosts nitric oxide, a chemical that opens blood vessels, allowing for better blood flow, and delivers more oxygen to your body, which improves breathing.

4. Potential Impact on Jawline

Some people believe that keeping your mouth closed while you sleep can help keep your jaw in the right position. Even though there isn’t much scientific proof, breathing through your nose and keeping your tongue in the right spot may help shape your face and lower the risk of breathing problems while you sleep.

Potential Risks and Side Effects 

Mouth taping may seem helpful, but it comes with some risks and is not for everyone.

1. Skin Irritation

The tape used for mouth taping can make your skin itchy or cause an allergic reaction, especially if your skin is sensitive. Using it for a long time or pulling it off the wrong way can lead to skin irritation, itching, or small scratches.

2. Discomfort

People may feel uncomfortable sleeping with their mouth taped shut. It can make them feel nervous or even cause trouble sleeping. This can be even harder for people not used to breathing through their nose or sometimes have a stuffy nose.

​3. Lack of Scientific Evidence

There isn’t much scientific proof that mouth taping helps you sleep better or improves medical conditions. Using this method without talking to a healthcare provider could possibly hide serious health problems, like sleep apnea or other conditions that need proper treatment.

4. Risk for People With Sleep Apnea

Mouth taping can be risky for people with sleep apnea. Taping the mouth shut without fixing the blocked airways can make things worse and raise the chances of serious health problems, like heart disease and stroke.

5. Delay in Diagnosis and Treatment

Snoring is a symptom of sleep apnea. Mouth taping may not be appropriate for people who snore but have not been assessed for sleep apnea.

People who breathe through their mouth because of chronic nasal congestion or obstruction should be assessed for structural problems in the nose and allergies and get appropriate treatment.

Who Should Avoid Mouth Taping

Mouth taping is not recommended for everyone. People who should avoid this practice include:

• Those with sleep apnea or other breathing disorders
• Those with allergies or nasal congestion 
• Those with sensitive skin or adhesive allergies, which can be triggered by the tape
• Those with anxiety, especially claustrophobia (an intense fear of enclosed spaces)

A Word From Verywell

Mouth taping could have sleep benefits, but the evidence is still limited, and much of the hype is based on anecdotal reports. There are real risks if mouth taping is done inappropriately.

—
SOHAIB IMTIAZ, MD, CHIEF MEDICAL OFFICER

How to Try Mouth Taping Safely

Consult a healthcare provider before starting mouth taping, especially if you have existing health conditions or have snoring and have not been assessed for sleep apnea.

If a healthcare provider says you may try it, follow these safety tips:

• Use hypoallergenic, medical-grade tape designed for skin use.
• Start by practicing mouth taping during short naps to make sure it’s comfortable for you.
• Make sure you have clear nasal passages.

Alternatives to Stop Mouth Breathing

If mouth taping isn’t right for you, consider these alternatives:

• Jaw-closure wearable devices, such as a strap
• Devices worn in the mouth
• Breathing exercises and techniques
• Nasal strips or nasal dilators to improve airflow through the nose
• Treating allergies or sinus issues

When to See a Healthcare Provider

If you’ve been experiencing snoring or dry mouth or think you have sleep apnea, consult a healthcare provider. Getting a diagnosis with a medically suggested treatment plan can help determine the cause of your symptoms and treat them appropriately.

Summary

Some people say mouth taping helps them sleep better and snore less. However, there’s not much science to back this up, and it can be risky for some people. If you want to try it, talk to a healthcare provider first to make sure it’s safe for you and diagnose problems like sleep apnea that may need different treatments.