Mouth Tape Mania: Why the Internet Swears by Nasal Breathing for Sleep

Scrolling through TikTok, you've likely seen it: influencers and wellness gurus with tape across their mouths, #mouthtaping, all in the name of a better night's sleep. From Gwyneth Paltrow to Joe Rogan and athletes like Erling Haaland, it seems everyone is trying mouth taping for sleep. This trend has exploded in popularity, with millions of views on videos claiming it can reduce snoring, improve focus, and even sharpen your jawline!

But what's the real story behind this viral sensation?

Let's explore why mouth taping for sleep has become so popular, examine the science behind nasal breathing benefits, and look at whether this practice is a safe solution for those wondering how to stop mouth breathing at night.

We'll also cover safer alternatives, including products that can help improve your breathing for a more restful night.

Why Has Mouth Taping Become a Trend?

Mouth taping for sleep involves placing a strip of skin-safe tape over your lips to encourage breathing through your nose.

The idea is that by preventing mouth breathing, you can unlock a range of health benefits. Influencers on platforms like TikTok claim that it’s a simple hack for deeper sleep, reduced snoring, and waking up with more energy.

The appeal is understandable.

Many people struggle with poor sleep, and the promise of a simple, non-invasive fix is tempting. The practice aligns with a broader wellness movement that prioritises natural and holistic health solutions.

However, as with many viral trends, it's crucial to separate anecdotal claims from scientific evidence.

The Science of Nasal vs. Mouth Breathing

There's a good reason our bodies are designed to breathe through the nose. Nasal breathing has several advantages over mouth breathing, which explains why there's so much interest in its benefits.

The Benefits of Nasal Breathing

• Filtration and Humidification: Your nose acts as a natural air filter. It warms, humidifies, and cleans the air you inhale, removing dust, allergens, and other particles before they reach your lungs. Mouth breathing bypasses this crucial filtration system.
• Increased Oxygen Absorption: Nasal breathing increases the production of nitric oxide, a gas that helps widen blood vessels and improve oxygen circulation throughout your body. This can lead to better oxygen absorption and lower blood pressure.
• Improved Dental Health: Breathing through your mouth can lead to dryness, which increases the acidity in your mouth. This environment contributes to bad breath, cavities, and gum disease.
• Calming Effect: Slow, rhythmic nasal breathing activates the parasympathetic nervous system, which helps your body relax. This is why breathing exercises in yoga and meditation focus on the nose, promoting a state of calm.

Given these points, it's clear why nasal breathing improves sleep.

It promotes a more stable, efficient, and relaxed state, which is exactly what you need for a restorative night.

See also - The Expert's Handbook to Understanding and Managing Sleep Apnoea

Can Mouth Tape Improve Your Sleep?

So, does forcing nasal breathing with tape actually work? The evidence is mixed, and experts urge caution.

While some small studies have suggested mouth tape benefits, particularly for people with mild obstructive sleep apnoea (OSA) by reducing snoring, the research is far from conclusive. Many of the studies have been small and lacked control groups, making it difficult to draw firm conclusions.

The biggest issue is safety.

Taping your mouth shut can be dangerous, especially if you have an underlying condition you're unaware of. If your nose becomes congested during the night due to allergies or a cold, you could struggle to breathe. More seriously, for individuals with undiagnosed or untreated sleep apnoea, mouth taping for sleep could worsen the condition by further obstructing airflow.

Dr Luisa Bazan, a sleep specialist at Henry Ford Health, warns, “If you’re breathing through your mouth while you’re sleeping, it’s because you can’t get the air you need through your nose.” It's essential to understand the root cause before attempting a DIY solution.

This concern is also echoed by Dr Nicolle Domnik of Queen's University, who agrees that people often breathe through their mouths for a reason. "Perhaps someone is [mouth-breathing] at night because they have significant nasal congestion, nasal anatomy that limits nasal breathing, sleep apnoea, very large tonsils, or other underlying causes," she told The Guardian. 

As with any significant life change, it is advisable to consult a health professional, who can identify associated issues that are leading to nasal breathing at night before unilaterally opting for mouth tape. 

Stephanie Romiszewski, a sleep physiologist and chief clinical officer at Re-sleep, a health consultancy, expressed her concerns.

“There isn’t solid evidence supporting mouth taping at this time,” she noted. “Proponents suggest it aids breathing, but if there’s any validity to this, it’s likely applicable to a very specific group of individuals.”

See also - Your Guide to Healthy Sleep Habits and Finding Your Ideal Sleep Position

Safer Alternatives for Better Night-Time Breathing

If you're looking for snoring solutions or ways to improve your sleep breathing, there are safer and more established methods to try before reaching for the tape. The goal is to address the underlying reasons for mouth breathing, not just force your mouth closed.

1. Address Nasal Congestion

If allergies, a cold, or sinus issues are blocking your nose, treating them can make a huge difference. Consider:

• Nasal saline sprays
• Decongestants or antihistamines (consult a pharmacist or doctor)
• Using a humidifier in your bedroom

2. Change Your Sleep Position

Sleeping on your back can often make snoring and mouth breathing worse because it allows your tongue and soft palate to collapse to the back of your throat. Try sleeping on your side to help keep your airways open.

3. Consider Your Lifestyle

Simple changes can have a big impact on your breathing at night:

• Avoid alcohol before bed: Alcohol relaxes the throat muscles, which can lead to snoring.
• Maintain a healthy weight: Excess weight can contribute to airway obstruction.
• Quit smoking: Smoking irritates the airways and can worsen congestion and snoring.

4. Try Nasal Strips

External nasal dilators, or nasal strips, are adhesive strips you place on the outside of your nose. They gently pull your nostrils open, making it easier to breathe nasally.

They are a safe and readily available option for sleep breathing improvement.

See more - Snore No More: Your Guide to Stopping Snoring Naturally

Products That Support Healthy Sleep Airflow

Creating a supportive sleep environment is key to better breathing.

Certain products are designed specifically to help maintain open airways and promote comfort throughout the night.

• Bed Wedges: An elevation wedge for breathing can prop up your head and torso, using gravity to keep your airways open and reduce snoring. This is a simple, effective way to achieve a better sleeping posture.
• Contoured Pillows: Ergonomically designed pillows, like a contoured pillow for open airways, support the natural curve of your neck and head. This alignment helps prevent the airway from becoming constricted.
• Posture Supports: Good posture during the day can translate to better breathing at night. Posture supports can help train your body to maintain an alignment that doesn't put unnecessary pressure on your respiratory system.

See more - Tips for Preventing Snoring Using Different Pillow Types

British Wool Contour Pillow - Anti-Snoring

Very comfortable once you get used to a different shaped pillow. Reduces snoring and also helps greatly with nexk ache. Highly recommend. - Tom S

Unlocking Better Sleep, Safely

While mouth taping for sleep has captured the internet's attention, the risks often outweigh the unproven benefits. The science is clear: nasal breathing is superior, but forcing it with tape isn't the answer, especially without medical advice.

Instead, focus on understanding why you might be mouth breathing. Addressing issues like nasal congestion, adjusting your sleep position, and using products designed to support healthy airflow are much safer and more effective ways to stop mouth breathing at night and find a lasting snoring solution.

If you consistently struggle with snoring, daytime fatigue, or other sleep issues, it's always best to consult a healthcare professional to rule out conditions like sleep apnoea.

It's simple. Your nose is for breathing and your mouth is for eating – Ann Kearney

Frequently Asked Questions

Why do people tape their noses when they sleep?
This is a different practice from mouth taping. Some people use nasal strips on the outside of their nose. These adhesive strips help to open up the nasal passages, making it easier to breathe through the nose and potentially reducing snoring.

Can mouth taping worsen sleep apnoea?
Yes, it can. If you have undiagnosed or untreated obstructive sleep apnoea (OSA), taping your mouth can be dangerous. During an apnoea event, the airway is blocked, and your body's natural response might be to open your mouth to gasp for air. Mouth tape could prevent this, worsening oxygen deprivation. It is crucial to see a doctor if you suspect you have sleep apnoea.

Why is nose breathing better for sleep?
Nose breathing filters, warms, and humidifies the air you breathe. It also increases nitric oxide production, which improves oxygen circulation and has a relaxing effect on the body. This process leads to a calmer, more stable state conducive to deep, restorative sleep.

Why are influencers taping their mouths?
Influencers are taping their mouths to promote nasal breathing, claiming it leads to a wide range of benefits like reduced snoring, better sleep quality, improved dental health, and even a more defined jawline. While the benefits of nasal breathing are real, the safety and effectiveness of mouth taping as a method are highly debated and not well-supported by scientific evidence.