Can Mouth Tape During Sleep Be Dangerous?

Mouth taping has become a popular trend, with celebrities and professional athletes praising the practice on social media. Advocates claim it does everything from helping you achieve deeper sleep and improved breathing to preventing bad breath and dry mouth to reducing snoring and even sculpting your jawline.

It's enough to prompt a question: Should we all use mouth tape for a better night's rest?

Dr. Faisal Zahiruddin, a pulmonologist and sleep medicine specialist at Houston Methodist, breaks down whether this trend is a safe, healthy practice.

What is mouth taping?

"Mouth taping is the practice of placing adhesive tape over the mouth during sleep with the goal of promoting nasal breathing and preventing mouth breathing," Dr. Zahiruddin says. "In theory, this method encourages exclusive nasal respiration throughout the night."

The tapes come in a variety of versions, based on shape (vertical, horizontal, around the mouth), material and breathability.

Dr. Zahiruddin cites the release of a book called "Breath: The New Science of a Lost Art" for the technique gaining popularity on TikTok and other social media platforms. And it has taken off — the beauty and wellness brands producing mouth tape have turned it into a $1 billion dollar industry.

Why nasal breathing during sleep matters

Breathing is a natural, involuntary function of the body, and the nose plays a big part. The structure acts as an air filter and humidifier, trapping allergens and controlling the temperature of the air you breathe. Breathing through your nose can prevent throat irritation and dry mouth while you sleep and may lessen snoring.

Nasal breathing stimulates receptors in the nose that help sustain regular breathing and preserve muscle tone in the oropharynx (the middle part of the throat), including the genioglossus (the muscle that makes it possible to stick your tongue out or lower it to the floor of your mouth). This promotes proper positioning of the tongue and soft palate, reducing the risk of airway collapse, according to Dr. Zahiruddin.

People with sleep apnea have episodes where they stop breathing during the night due to tissue pressing on the windpipe or the brain stem doesn't send the appropriate signals to your respiratory muscles, and breathing becomes slower or stops. Breathing through the mouth can aggravate sleep apnea by narrowing the upper airway and heightening any obstructions.

So is taping your mouth really a safe and effective way to make sure you breathe through the nose?

Research doesn't back up the social media claims

While we would all like a quick fix to get our best night's sleep or a chiseled jaw, Dr. Zahiruddin emphasizes that there isn't enough data to recommend mouth taping.

"Research on mouth taping is generally of low quality," he 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."

The claims that nightly mouth taping reshapes or strengthens jaw muscles are informal observations from individuals, not based in any science. How your jawline looks comes down to a variety of factors, including age, genetics, current body fat and muscle tone.

Mouth taping can pose serious risks

Mouth taping, while often portrayed as a harmless health hack, can be dangerous for some individuals.

Asphyxiation

Our bodies are primed to survive and adapt by any means necessary — if one part of the body is injured or impaired, our bodies adapt to keep us alive and functioning. If our noses have any kind of blockage, whether it be mucus build-up from allergies or a cold to a structural issue of the nose, like a deviated septum or nasal polyps, our body adapts, and you naturally begin breathing through your mouth.

"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 says. "Mouth taping may lead to asphyxiation in individuals with nasal obstruction, sleep apnea, regurgitation or acid reflux."

Asphyxiation occurs when the body doesn't receive enough oxygen, usually through an airway obstruction like choking on a piece of food or manually covering the nose or mouth. Coughing or wheezing are often the initial signs, but a restricted oxygen supply can progress to more severe symptoms — a rapid heart rate, cyanosis (turning blue), losing consciousness and even death.

Mouth taping is not recommended for anyone with chronic allergies and congestion, sleep apnea, gastroesophageal reflux disease (GERD), sleep apnea or any heart or lung conditions, including asthma.

Skin issues

There are a lot of options when it comes to mouth tape and mouth taping products. Depending on the type of adhesive used on the tape or mouth covering, Dr. Zahiruddin says people can experience skin irritation, allergic reactions, rashes or redness around the mouth. Those with sensitive skin may be more at risk for irritation and redness.

People with oily skin and/or acne should also think twice before taping. The tape or mouth covering may trap in sweat and moisture that can become a breeding ground for bacteria, which can lead to pimples developing around the mouth. Additionally, the friction of removing the tape or mouth covering can cause irritation that can lead to more breakouts.

Anxiety or panic attacks

Think mouth taping is worth trying? Your body might have a different idea.

"The sensation of having the mouth sealed can be distressing and may provoke anxiety or panic in some individuals," Dr. Zahiruddin says.

The sensation of having the mouth covered may kick-start the body into a fight-or-flight response where the body goes into overdrive, produces hormones like adrenaline and increases heart rate, blood pressure and blood sugar — all in the pursuit of protecting yourself against a threat or dangerous situation.

People who experience depression or anxiety may be at an elevated risk of experiencing panic or anxiety with mouth taping.

Explore what you're trying to achieve with mouth taping

Why do you want to mouth tape? Is it for better sleep, or to snore less? Whatever the reason, there are other methods you can try that are shown to be more effective.

If you're trying to get a better night's rest

Maintaining a consistent routine with good sleep hygiene habits is a great way to improve sleep. This includes waking up at the same time every day (no excuses), giving yourself adequate time to wind down from your day, limiting screen time before bed and making sure your sleeping area is quiet, dark and distraction-free. This means no TV, tablets or — queue dramatic music — phones. While we all tell ourselves we want the phone nearby in case of an emergency, the truth is it's often used as a distraction (and maybe an alarm clock). Removing the option of scrolling before bed — or in the middle of the night — can help get you on track to get better Z's.

If you want to address mouth breathing

There are many reasons why someone might breathe through their mouth at night. If you're constantly congested due to allergies, it's good to get in the habit of regularly washing your sheets and vacuuming your mattress. This can help prevent dust, dander and pet hair from accumulating and causing symptoms that disrupt your sleep. Additionally, you could take a shower before bed, so you're not bringing any allergens that may have accumulated on you during the day into your clean bed.

"Addressing underlying issues such as allergies or sinus problems may also provide relief and promote nasal breathing," Dr. Zahiruddin says. "Nasal strips can help by widening the nasal passages, while chin straps support the lower jaw to keep the mouth closed during sleep."

If you want to address snoring

Reducing snoring comes down to what causes the issue. Modifying lifestyle habits, whether it is limiting alcohol or sedatives before bed, losing weight or consistent side sleeping have all been shown to help decrease snoring.

While snoring can be annoying, it can also be a serious health issue. Getting an evaluation for sleep apnea may be necessary if you find yourself experiencing daytime sleepiness, waking up gasping for air, having a sore throat in the morning, and/or your sleep partner often talks to you about your snoring.

There are more treatments for sleep apnea than ever before. There are noninvasive options such as a CPAP machine, which provides continuous positive airway pressure, and hypoglossal nerve stimulation, a medical device that can control muscles in your tongue by stimulating the hypoglossal nerve.

"Snoring can be managed with dental or oral devices, all the way up to surgery," Dr. Zahiruddin says. "Consulting a doctor to understand why you're snoring can help you decide the best plan of action."

RELATED: PODCAST: Snoring Isn't the Only Sleep Apnea Symptom

I'm curious and still want to try mouth taping. What should I do?

While the data doesn't support the practice and there are other methods you could try to achieve your goals, Dr. Zahiruddin says that your first step before purchasing any cosmetic mouth tape is to reach out to your doctor.

"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," Dr. Zahiruddin says. "From there, make sure you can comfortably breathe through your nose by keeping your mouth closed and breathing solely through your nostrils for a few minutes before taping."

It's important to note that you can't use any tape lying around your home. Many of the tapes you have in the supply closet or garage, such as the sticky or duct tapes, are nonporous, meaning they do not allow airflow. These tapes can obstruct breathing, and lead to many of the significant skin side effects.

Dr. Zahiruddin says if you choose to try mouth taping, the safest option is to use hypoallergenic micropore tape and place a small strip across the middle of the closed lips. This way, some air can pass through the lips and the tape itself.

"Sleep well — but sleep smart," Dr. Zahiruddin says. "Talk to your doctor before you tape."