A popular TikTok sleep hack that involves taping your mouth shut could do more harm than good, according to a comprehensive new medical study that examined this controversial trend.
At a Glance
- Mouth taping, a viral TikTok trend, claims to improve sleep quality, reduce snoring, and provide other benefits by forcing nasal breathing
- A recent scientific review found no meaningful health benefits from mouth taping, with only 2 out of 10 quality studies showing modest improvements for mild sleep apnea
- Medical experts warn the practice can be dangerous, especially for those with nasal congestion or undiagnosed sleep conditions
- Evidence-based alternatives include using nasal sprays, consulting medical professionals, and practicing proper sleep hygiene
The TikTok Trend That Has Doctors Concerned
The practice of mouth taping—applying tape across the lips before sleep to force breathing through the nose—has gained significant popularity on social media platforms. Proponents claim it addresses various issues including snoring, bad breath, teeth grinding, and even improves jaw definition. The trend has become so widespread that over 40% of people have tried viral sleep trends like this one, according to a survey by the American Academy of Sleep Medicine (AASM).
Dr. John Saito, a sleep medicine physician, cautions: “Given our fast-paced lives, the allure of quick fixes and shortcuts to better sleep is understandable. However, it’s essential to approach sleep with evidence-based strategies that are proven to work and address the root causes of sleep problems, and not listen to advice from unvetted sources.”
The Science Behind Breathing and Sleep
There is legitimate science behind the benefits of nasal breathing. When we breathe through our nose, air gets filtered, warmed, and humidified before reaching our lungs. Nasal breathing also produces nitric oxide, which enhances oxygen uptake and has antimicrobial properties. Chronic mouth breathing, on the other hand, can lead to dry mouth, bad breath, disrupted sleep, and is associated with conditions like snoring and sleep apnea.
What Research Actually Shows
A new comprehensive study published in the journal PLoS One examined the scientific evidence behind mouth taping. Researchers reviewed 86 papers, but only 10 were of sufficient quality for analysis. Of these, eight showed no meaningful health benefits from mouth taping. Four papers indicated serious health risks for people with nasal obstruction, including insufficient oxygen intake. Only two papers suggested modest benefits for mild obstructive sleep apnea, but these weren’t considered clinically significant.
“Other studies showed that mouth taping offered no differences and even discussed potential risks including asphyxiation in the presence of nasal obstruction,” the study authors noted.
The Real Dangers of Mouth Taping
Medical experts emphasize several serious risks associated with mouth taping. The most concerning is restricted breathing if nasal passages become blocked during sleep, which could lead to dangerous drops in oxygen levels. This is particularly risky for those with existing nasal problems or undiagnosed sleep disorders. The body naturally switches to mouth breathing when nasal breathing is insufficient—a safety mechanism that mouth taping disables.
Dr. Boris Gilyadov poses a simple but profound question: “If you can’t breathe through your nose very well, would you also want to block your mouth?” Additional risks include skin irritation from adhesives, potential panic responses, and even choking hazards if the tape becomes loose during sleep.
Better Alternatives for Sleep Improvement
Instead of risky self-treatments like mouth taping, experts recommend several evidence-based approaches. For those concerned about mouth breathing, options include using nasal sprays or decongestants to clear nasal passages, antihistamines if allergies are the cause, or consulting with an ENT specialist about structural issues like a deviated septum. For serious conditions like sleep apnea, proper medical treatments such as CPAP machines should be used.
Proven Sleep Hygiene Practices
The American Academy of Sleep Medicine recommends focusing on established sleep hygiene practices rather than social media trends. These include maintaining a consistent sleep schedule, creating a quiet and cool bedroom environment, limiting evening light exposure, exercising regularly, and avoiding caffeine, nicotine, and alcohol before bed. For those with persistent sleep issues, consulting a healthcare provider or sleep specialist is the safest approach.
Dr. John Saito concludes with a stark warning: “At best, these viral trends are unproven, but at worst – like mouth taping – they can be extremely dangerous.” With nearly one billion people affected by obstructive sleep apnea globally, proper diagnosis and treatment remain crucial for addressing sleep-related breathing disorders.
