Mouth taping, practice of sealing the lips during sleep to encourage nasal breathing, gained traction online and was promoted as a useful solution to snoring, dry mouth, and lack of sleep.
While some people advertise it as a simple way to get a better sleep, health professionals warn that it is at best ineffective and potentially at risk for people with undiagnosed sleep disorders.
This trend has exploded on platforms like Tiktok and Instagram. Influencers and wellness enthusiasts argue that nighttime mouths can lead to deeper sleep, less snoring, and improved focus and immunity.
At first glance, it sounds like a harmless (if slightly strange) sleep hack. But experts are pushing back by saying this trend is oversimplifying complex problems. Nose breathing can be beneficial, but it warns that mouth taping is not a versatile solution.
Search for “mouse taping” on social media and find sharply divided opinions.
Countless videos advertise health benefits by promoting nasal breathing and reducing snoring, but others warn that practice can be dangerous, especially for people with undiagnosed conditions such as sleep apnea, which limits airflow.
Currently, these warnings have scientific evidence.
A Canadian study published on Wednesday at PLOS One confirmed this risk, finding that mouth taping can be particularly dangerous for people with sleep apnea.
Researchers at the London Health Science Centre Institute in London, Ontario, looked into the science behind mouth taping in detail.
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They looked into existing medical literature and found 10 studies they consider to be of high quality enough to include in the final review. These studies examined various ways people try to close their mouths from tapes to jaw straps during sleep, and included data from a total of 213 participants.
Two studies showed slight improvements in sleep apnea symptoms in a small group of people with mild cases. However, most of the studies have not shown meaningful benefits such as mouth breathing, snoring and breathing in sleep disorders, the researchers said.
Four studies flagged potential safety issues. Allergies, chronic rhinitis, deviant septum or other conditions can cause mouth shutting for people with blocked or narrowed noses.
“80% of published papers showed no benefit to this practice. 20% showed a small benefit. It could be statistically beneficial, but not clinically beneficial in practice.”
Rotenberg said he never heard of mouth taping until about three years ago. However, after that, the patient began to appear in his clinic and asked about it after seeing the trend online.
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As more people began to mention it, he decided that if a patient was trying this on his own, researchers should look into what actual evidence exists to support or refute the practice.
“Our nose is a very important structure…it moistens the air we breathe and warms the air we breathe…so, honestly, it feels a bit better, so breathe into your nose.
“The problem is, a lot of people can't breathe through their nose for a lot of reasons. So why can't breathe through our nose is a real problem. And there are many reasons. It can be that allergies are deviating, and it can be a nasal polyp.
But if you don't know you have these underlying problems, mouth taping is not going to treat them, he says, and can even pose real health risks, especially for people with sleep apnea.
He admitted that some people reported positive experiences with mouth taping, and said they wake up with more rest, saying that it helps them breathe more easily through their noses.
Rotenberg does not completely dismiss these accounts, but emphasized that one person's success doesn't necessarily mean that the method is safe or effective for everyone.
If you are struggling to breathe through your nose, he recommends checking out the underlying nasal disorder or sleep-related issues to talk to your doctor.
– Uses the Catherine Word file from Global News
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