In search of a better night’s rest, many turn to natural sleep aids like chamomile tea, melatonin supplements, or lavender essential oils. The latest craze sweeping social media is mouth taping, a method claimed to enhance sleep quality by promoting nasal breathing. But what is mouth taping, and is it safe and effective? We spoke with several sleep specialists to demystify this practice and uncover potential risks and benefits.

What is Mouth Taping?

Mouth taping involves covering the mouth with a special tape during sleep to prevent mouth breathing, thereby encouraging breathing through the nose. Angela Holliday-Bell, M.D., a board-certified physician and certified sleep specialist, explains that while any skin-safe tape can be used, products specifically designed for this purpose are often seen in demonstrations. This practice is predicated on the theory that nasal breathing optimizes the airway, potentially reducing snoring and improving sleep quality.

Despite anecdotal evidence on social media, scientific research on mouth taping is sparse. However, proponents like Abhay Sharma, M.D., a sleep physician at the University of South Florida’s ENT Sleep and Snoring Center, suggest it can decrease snoring by preventing the tongue from falling back into the throat, which narrows the airway.

Potential Benefits of Mouth Taping

Breathing through the nose is a physiological norm shared among mammals, which mouth taping aims to reinforce. Dr. Sharma highlights that nasal breathing filters and warms the air, reducing airway irritation and improving oxygen absorption in the blood—factors that may enhance overall sleep quality.

"Mouth taping could potentially lessen rapid breathing and decrease the respiratory system's workload," says Bijoy E. John, M.D., founder and medical director of Sleep Wellness Clinics of America. People who have tried mouth taping report less morning dry mouth, reduced snoring, and a more restful sleep, according to Dr. Sharma.

Risks and Considerations

However, the method is not without its risks. Dr. Holliday-Bell warns that for individuals with nasal obstructions or conditions like sleep apnea, mouth taping can dangerously restrict breathing. "Mouth taping could exacerbate conditions where nasal breathing is compromised, leading to severe health risks like asphyxiation or even death," states James Rowley, M.D., president of the AASM Board of Directors.

Additionally, mouth taping may cause discomfort or skin irritation, and it could lead to severe complications such as aspiration—where stomach contents are inhaled into the lungs—if vomiting occurs during sleep.

Should You Try Mouth Taping?

The consensus among experts is that mouth taping should not be approached casually. Dr. Sharma stresses the importance of ruling out obstructive sleep apnea and ensuring an unobstructed nasal passage before considering mouth taping. "It's crucial to consult with a sleep specialist to identify and treat any underlying conditions like allergies, a deviated septum, or enlarged tonsils, which could be causing mouth breathing," he advises.

For those without these concerns, and particularly for individuals in rigorous training or those experiencing dry mouth at night, mouth taping could be explored as a method to improve sleep quality. However, it should be approached with caution and under medical advice.

While mouth taping may offer benefits for some individuals, it is not a universally safe or effective solution for sleep problems. Those intrigued by this trend should consult healthcare professionals to explore safer alternatives and address any underlying health issues. As with any health trend, particularly those popularized through social media, it’s crucial to prioritize safety and seek professional guidance before experimenting with new practices.