Mouth taping, a trend promoted by some celebrities and athletes on social media, is being scrutinized by medical professionals for its safety and effectiveness. Proponents of the practice claim it can improve sleep quality, reduce snoring, prevent dry mouth, and even enhance jawline appearance. However, experts warn that scientific evidence supporting these claims is limited.
Dr. Faisal Zahiruddin, a pulmonologist and sleep medicine specialist at Houston Methodist, explains that mouth taping involves placing adhesive tape over the mouth during sleep to encourage nasal breathing and prevent mouth breathing. “In theory, this method encourages exclusive nasal respiration throughout the night,” Dr. Zahiruddin says.
The technique has gained popularity following the release of books like “Breath: The New Science of a Lost Art” and through widespread discussion on platforms such as TikTok. As a result, beauty and wellness brands have developed various types of mouth tapes, turning it into a billion-dollar industry.
Nasal breathing is important because the nose acts as an air filter and humidifier, helping to trap allergens and regulate air temperature. According to Dr. Zahiruddin, nasal breathing can also help maintain regular breathing patterns during sleep and support muscle tone in the throat area—factors that may reduce airway collapse risk.
Despite these theoretical benefits, research on mouth taping remains inconclusive. “Research on mouth taping is generally of low quality,” Dr. Zahiruddin says. “A few studies have examined its effect on snoring, all showing a notable reduction in snoring after mouth taping. One study found that closing the mouth improved airflow in individuals with moderate mouth breathing but led to worsened airflow in those with more severe mouth breathing. Evidence does not support that mouth taping enhances sleep quality, and findings regarding its impact on mild sleep apnea have been inconsistent.”
Claims that regular use of mouth tape can reshape or strengthen jaw muscles are not supported by scientific studies; rather, factors like age, genetics, body fat percentage, and muscle tone influence jawline appearance.
Medical risks associated with mouth taping include potential asphyxiation for individuals who have nasal blockages due to congestion or structural issues such as a deviated septum or nasal polyps. “For some people with a nasal blockage, whether it’s from congestion, a deviated septum or allergies, mouth breathing is necessary to maintain adequate airflow,” Dr. Zahiruddin notes. “Mouth taping may lead to asphyxiation in individuals with nasal obstruction, sleep apnea, regurgitation or acid reflux.”
Skin irritation is another possible side effect depending on the type of adhesive used in the tape; people with sensitive skin or acne may experience increased redness or breakouts around the mouth area.
The sensation of having one’s mouth sealed can also provoke anxiety or panic attacks in certain individuals: “The sensation of having the mouth sealed can be distressing and may provoke anxiety or panic in some individuals,” Dr. Zahiruddin says.
Instead of relying on unproven methods like mouth taping for better sleep or reduced snoring, Dr. Zahiruddin recommends established practices such as maintaining consistent bedtime routines and good sleep hygiene—including keeping electronic devices out of sleeping areas—and addressing underlying causes for nighttime congestion by regularly cleaning bedding or showering before bed.
To address snoring specifically or suspected sleep apnea symptoms such as daytime tiredness or waking up gasping for air—consultation with a healthcare provider is advised since effective treatments exist ranging from oral devices to surgical options.
If someone still wishes to try out this practice despite limited supporting data and potential risks involved—Dr. Zahiruddin urges caution: “Consult a doctor to rule out conditions such as sleep apnea, a deviated septum or chronic allergies which can make nasal breathing difficult or unsafe.” He further advises using only hypoallergenic micropore tape placed across closed lips so some airflow remains possible.
“Sleep well — but sleep smart,” Dr. Zahiruddin concludes. “Talk to your doctor before you tape.”
