Mouth Taping for Better Sleep?

Diagram illustrating the mechanism and potential benefits of mouth taping in obstructive sleep apnea, including improved nasal breathing, reduced mouth leaks during sleep, and enhanced sleep quality.

What Is Mouth Taping?

Mouth taping is a simple technique where a person gently tapes their lips closed at night using skin-safe tape. The goal is to encourage breathing through the nose instead of the mouth while sleeping. This trend has grown in popularity on social media and among wellness communities because nasal breathing is thought to be healthier. Breathing through the nose filters, warms, and humidifies air better than mouth breathing and may lead to better sleep quality and fewer problems like dry mouth or snoring (Huynh et al., 2021; Randerath et al., 2023).

Why Do People Breathe Through Their Mouth at Night?

Some people naturally switch to mouth breathing during sleep. This can happen because of nasal congestion, allergies, a cold, a deviated septum, or just habit. Others may have a small jaw or dental structure that promotes mouth breathing. Chronic mouth breathing during sleep can cause dry mouth, sore throat, bad breath, and increased risk of cavities. In children, it may even affect how the face and teeth grow and has been linked to poor sleep and trouble concentrating during the day (Yamaguchi et al., 2020; Abreu et al., 2021).

Why Do People Try Mouth Taping?

Many adults who mouth-breathe at night try mouth taping to reduce snoring, stay asleep longer, and wake up with less dry mouth or sore throat. Some small studies suggest mouth taping may help reduce open-mouth breathing and improve oxygen levels in people with mild sleep-disordered breathing (Zhou et al., 2022; Ito et al., 2019). Others report feeling more rested and alert in the morning. However, research is still early, and experts caution that mouth taping is not a proven treatment for serious sleep conditions like obstructive sleep apnea (Cistulli et al., 2019).

Is It Safe for Everyone?

Mouth taping can be safe for some healthy adults who can breathe clearly through their nose. But it is not recommended for children, or for anyone with moderate to severe nasal blockage, sleep apnea, or breathing difficulties. Taping the mouth closed in people with nasal obstruction or sleep apnea can actually make breathing worse and should not be done without medical advice (American Academy of Sleep Medicine, 2023).

How Do People Use Mouth Tape?

Those who try mouth taping often use medical-grade, skin-safe tape like Micropore™ or specially made sleep strips. The tape is placed lightly over the center of the lips vertically or horizontally just enough to keep the mouth from falling open, not to seal it shut. If someone feels panic, discomfort, or can’t breathe through the nose, the tape should be removed immediately. This method should never be used on children, and adults should consult a healthcare provider first if they have any breathing issues.

When Should You See a Doctor?

Mouth taping may help some adults reduce snoring or dry mouth, but it is not a substitute for medical evaluation. Anyone who snores loudly, gasps for air during sleep, or feels tired every day despite a full night’s rest may have a more serious sleep disorder like obstructive sleep apnea. In these cases, a visit to a sleep specialist or ENT (ear, nose, and throat) doctor is recommended. These professionals can check for issues with the nose, throat, or airway and guide safe treatment options (Rosen et al., 2021; AASM, 2023).

Conclusion

Mouth taping is a popular self-help technique meant to promote nasal breathing and reduce nighttime mouth breathing. While early studies suggest some benefits for healthy adults, it's not appropriate for children or people with breathing problems. It should only be used if you can breathe easily through your nose and after checking with a healthcare provider. If used safely and cautiously, it may help with minor issues like dry mouth or mild snoring, but it's not a cure for serious sleep problems.

References

1. Huynh, N. T., et al. (2021). Effects of mouth breathing on oral health and sleep. Journal of Dental Sleep Medicine.

2. Randerath, W., et al. (2023). Nasal breathing and sleep-disordered breathing. European Respiratory Review.

3. Zhou, J., et al. (2022). Effect of mouth taping on snoring and sleep quality: A pilot study. Sleep & Breathing.

4. Ito, N., et al. (2019). Use of mouth taping during sleep for mouth-breathing patients. Otolaryngology Reports.

5. Yamaguchi, H., et al. (2020). Relationship between mouth breathing and dental health in children. Pediatric Dentistry Journal.

6. Abreu, R. R., et al. (2021). Impact of mouth breathing on facial development and academic performance. Sleep Science.

7. Cistulli, P. A., et al. (2019). Risks of untreated obstructive sleep apnea in mouth-breathing adults. The Lancet Respiratory Medicine.

8. Rosen, C. L., et al. (2021). Clinical guidelines for evaluation and treatment of snoring and OSA. Journal of Clinical Sleep Medicine.

9. American Academy of Sleep Medicine (AASM). (2023). Sleep apnea and treatment recommendations. https://aasm.org

10. Image Citation:Seo, M. Y., Park, S. H., & Kim, S. K. (2022). The Effects of Mouth Taping in Patients with Obstructive Sleep Apnea: A Systematic Review. Healthcare, 10(9), 1755. https://doi.org/10.3390/healthcare10091755

    
    

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