It may sound counterintuitive, but some sleep influencers recommend taping the mouth shut for a more restful night. What is the science behind this idea? Read on for the details of the trend and what sleep experts say about it.

Benefits and Risks of Mouth Taping for Better Sleep

Most new health trends are born on social media. This is the case for the sleep trend that recommends taping the mouth shut. While the trend has been around for years, it recently began to pick up more steam. In addition to promoting better sleep, advocates of the practice say that it also delivers clearer skin and a more defined jawline.

There is some truth to the idea that how well you breathe when resting has a direct impact on the quality of sleep. Breathing through the mouth is often linked to snoring and sleep apnea, issues that clearly disrupt the quest for a restful night. The idea behind this trend is that by forcefully keeping the mouth shut, you will be forced to breathe through the nose. By promoting better nasal airflow, snoring and airway obstruction will naturally be reduced.

But while the idea may be trending on social media, the strategy is not popular with physicians. Jessica Camacho, MD, assistant professor of internal medicine at the University of Colorado - Anschutz, said that “The evidence we have for mouth taping isn’t high quality, and there are mixed results." Camacho went on to say that “It leads many of us in the field of sleep medicine to not recommend mouth taping as a practice.”

As a board-certified sleep physician, Camacho is well-versed in sleep strategies. She is clear that organizations such as the American Academy of Sleep Medicine have recommended against mouth taping.

Camacho notes that the success of nasal breathing in supporting better sleep varies widely between individuals. She also said that there is not a solid body of scientific evidence that backs up the claims of better sleep. Some individuals may experience a slight benefit, but other studies demonstrated no meaningful improvement.

The most detailed study was published in 2024 in JAMA Otolaryngology – Head & Neck Surgery. This study looked at over 50 patients and the airflow when the mouth was taped. Although there was some marked improvement in airflow, the results were not uniform. Some patients demonstrated better sleep patterns; however, others experienced worse airflow when the mouth was taped.

Experts warn that taping the mouth can limit the airway and raise the risk of sleep apnea. The bulk of sleep apnea cases are blamed on lack of airflow. Taping your mouth can prove dangerous for individuals who are already dealing with obstructed airways. It is also not unusual for sleep apnea sufferers to have cardiovascular issues. Preventing proper airflow puts more demand on the lungs and heart, exacerbating the problems associated with these underlying medical conditions.

In short, while there is a weak connection between mouth taping and better sleep in some individuals, it is more likely to cause more harm than good. This is particularly true for people with confirmed sleep apnea or cardiovascular disease.

Legitimate Techniques for Improving Sleep Quality

If mouth taping is not the answer to a restful night, then what is? Camacho recommends being intentional about improving your sleep hygiene. This means committing to a consistent sleep and wake time every day of the week. Keeping your sleeping space cool and comfortable can go a long way in encouraging better rest.

What you do in the hours and minutes before bed is also important. This starts with avoiding alcohol and caffeine in the hours before trying to fall asleep. It is also a good idea to avoid the use of electronics at least one hour before bedtime.

Individuals who suffer from allergies may find relief in the use of a room humidifier or nasal saline products. Rather than taping the mouth completely shut, try the adhesive strips that are applied over the nose to help open airways.

A specially trained sleep doctor can provide input if the problem goes beyond basic sleep hygiene. A sleep study may also provide helpful input if you feel as if your lack of sleep is impacting your daily function.

While some degree of sleep disruption is normal, especially during times of stress or illness, chronic sleep issues need to be addressed by a professional. You do not want the problem to evolve into a danger to yourself or others.

In the end, Camacho advises people to stay away from online health trends. It is far better and safer to rely on trusted medical advice from a trained professional than what an influencer claims.

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