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What to Know About Mouth Taping, TikTok’s Newest Sleep Hack


Loud night breathing is a standard challenge amongst many sleepers. It can be annoying to your companion or a symptom of a bigger challenge, like sleep apnea. However just lately, social media is claiming to have discovered a repair: mouth taping. TikTok customers swear by the advantages mouth taping, claiming the follow does all the things from serving to you to get higher oxygen to enhancing your sleep altogether. Some swear it is the simplest answer to cease loud night breathing. However, in fact, that is TikTok — not a legit medical supply.

So what is the reality about mouth taping for sleep? Can mouth taping actually supply all of these advantages or is mouth taping harmful? Sleep medication medical doctors break down the reality as soon as and for all to make sure that your sleep habits are wholesome and secure.

What Is Mouth Taping?

Mouth taping is so simple as it sounds: You utilize tape to shut your mouth, usually placing one piece of tape in the course of your mouth to maintain it shut. It is normally used throughout sleep, though some individuals do that throughout train or working to attempt to drive themselves to breathe by way of the nostril, says Chris Winter, MD, a neurologist, sleep professional, and host of the “Sleep Unplugged with Dr. Chris Winter” podcast. “Individuals who engage in this practice generally do so because of the impression that it improves sleep,” he says.

Respiratory by way of your nostril all evening is the principle purpose of mouth taping, says James McGuirk, MD, assistant professor of sleep medication at Vanderbilt Neurology. “The idea behind this is that when your mouth is closed while sleeping, your oropharyngeal anatomy stays together and tends to help support itself better so that the airway closes off less,” he says. “This can potentially help with snoring as well as mild obstructive sleep apnea.”

Mouth Taping Advantages

This can be a little tough. TikTok is full of individuals who swear by mouth taping for a slew of causes, however “only a few have been actually validated with any sort of research,” Dr. McGuirk says.

Mouth taping would possibly assist with gentle loud night breathing or gentle obstructive sleep apnea, Dr. McGuirk says. Past that, the advantages are actually unclear.

“Although there are studies of mouth taping, the research involves very few patients — most of the studies are not well done,” says Ulysses Magalang, MD, director of the sleep issues program at The Ohio State College Faculty of Medication.

Living proof: One small 2014 research discovered that those that taped their mouths snored much less, however it solely concerned 30 individuals. One other small research of fifty individuals mouth taping confirmed no actual impact in bronchial asthma management in individuals with the situation.

It is clear that mouth taping doesn’t work for everybody and will not be just right for you in any respect. A research of 10 individuals with sleep apnea discovered that some continued to attempt respiratory by way of their mouths, even after they had been taped shut.

“There are a few studies that seem to suggest that mouth taping can indeed decrease snoring,” Dr. Magalang says. “But the effect on moderate or severe sleep apnea and other conditions isn’t clear.”

Is Mouth Taping Harmful?

It may be. Dr. Winter factors out that there’s an aspiration danger (that means, you possibly can breathe in one thing you should not) and that mouth taping may masks extra critical sleep issues. Taping your mouth shut may additionally trigger nervousness, Dr. McGuirk says. You could possibly even probably suffocate. “If you tape your mouth and you have an obstruction in the nose, we don’t know what the effect would be,” Dr. Magalang says. On much less extreme degree, tape used for mouth taping has the potential to annoy your pores and skin, Dr. McGuirk factors out.

Greatest Mouth Tape for Sleeping

There is no such thing as a one tape that TikTokers or medical doctors suggest for mouth taping. Some critiques counsel make-up tape; others use sports activities tape. If you are going to attempt mouth taping, “you should look for tape that is medical or surgical tape,” Dr. McGuirk says. “The tape should be just big enough to bridge over the lips and should not cover the entire mouth.”

However, once more, medical doctors actually do not counsel that you just do this sleep hack. “I do not generally recommend it,” Dr. Winter says. “I think everyone considering the practice should consider a sleep study prior to doing so and working with a qualified sleep clinician.”

Dr. Magalang, agrees, urging individuals to see a health care provider if they’ve signs of sleep apnea, which incorporates extreme loud night breathing, feeling drained in the course of the day after you bought evening’s sleep, somebody noticing that you just cease respiratory throughout sleep, or you’ve got morning complications.


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