Is It Safe to Use Mouth Tape When Sleeping?

Mouth taping is a process where you apply medical-grade mouth tape to your lips before going to sleep, requiring your body to breathe through your nose instead of your mouth.

Those who rave about the benefits of mouth taping generally focus on its ability to promote nasal breathing vs. mouth breathing. Nasal breathing is considered healthier than mouth breathing. Benefits of nasal breathing during sleep include:

• Decreases waking with a dry mouth
• Develops your jaw line while providing structural improvements
• Humidifying and warming the air you breathe
• Improving bad breath and overall oral health
• Improving oxygen levels
• Lowering blood pressure
• Moisturizing the throat
• Potentially improves snoring and sleep apnea
• Trapping and filtering out allergens in the air

Several studies have been conducted to assess the effectiveness of mouth taping in reducing snoring and aiding in the treatment of sleep apnea. According to one study, mouth taping has been proven effective in relieving snoring in most individuals. The same was true for those with positional sleep apnea. Mouth taping was able to help reduce the effects of sleep apnea in several adults by forcing them to breathe through their nose rather than their mouths. However, further research is needed to determine if mouth taping is an effective treatment option for individuals who snore or have sleep apnea.

Although most of the buzz around mouth taping seems to be positive, it’s important to know that there are risks of mouth taping, including:

• Allergic reactions
• Anxiety of having your mouth taped shut
• Asphyxiation
• Difficulty falling asleep
• Low oxygen in your body
• Trouble breathing
• Trouble sleeping
• Worsening sleep apnea symptoms

Talk to your doctor before trying mouth tape to sleep. Certain individuals are at a greater risk of complications, including those with:

• A cold, ear or sinus infection
• Nasal breathing problems, such as polyps
• Obesity
• Severe heart or lung problems
• Severely chapped lips, irritated or broken skin around your mouth

If you’re dealing with nasal congestion or an obstruction, don’t use mouth tape.

Currently, there isn’t enough evidence to suggest that mouth taping is an effective treatment for various sleep disorders, such as sleep apnea or snoring. While several studies have been conducted that have shown positive results, such as helping people snore less or reducing asthma symptoms, more research is needed.

While many on social media swear by mouth taping and its benefits, it’s not safe for everyone. It’s important that you talk with your doctor before trying mouth tape to ensure it’s right for you. Your doctor will be able to give you further instructions on when to avoid using mouth tape and when it’s OK.

Yes. If your goal is to increase nasal breathing, using mouth tape isn’t your only option. Consider trying over-the-counter nasal strips. These adhesive strips are placed on the bridge of your nose and help open your nasal passages, increasing oxygen flow. You can also try over-the-counter nasal sprays to help clear mucus, reduce allergens and alleviate inflammation, which can help open your nasal passages.

If you’re looking for a way to prevent snoring, try sleeping on your side rather than your back. Doing this is a natural way to keep your mouth shut and prioritize nasal breathing. You can also consider talking with your dentist to determine if an oral appliance is right for you. These devices are custom-made to fit your mouth and work by repositioning your jaw and tongue to keep your airway open. If you suspect you have sleep apnea, talk to your doctor and consider getting a diagnostic sleep study for your best next steps.