Some people are taping their mouths shut at night in an effort to sleep better, but doctors are warning against the practice. The trend—often shared on social media and sometimes promoted by companies that sell related products—has been framed as a “hack” to reduce snoring and improve sleep. Doctors involved in sleep medicine say the claims are not backed by strong science and that taping can carry risks.
Dr. Kimberly Hutchison, a neurologist and sleep medicine expert at Oregon Health & Science University, said the studies behind mouth tape are small, the benefits are modest, and the potential risks are there, including risks that could make sleep disorders like sleep apnea worse or even create a suffocation hazard. Hutchison’s comments reflect the broader concern that people may try a risky workaround rather than address the underlying driver of their breathing or sleep problems.
Doctors also note that breathing through the nose is generally preferred for most people. They say a nose can act as a natural filtering system that traps dust and allergens before they reach the lungs. They add that mouth breathing at night can leave people with a dry mouth and an irritated throat, which can contribute to bad breath and oral health problems, and it is associated with more snoring.
Even when someone wants to correct mouth breathing during sleep, clinicians say taping the mouth shut is not the best approach. Dr. David Schulman, a sleep doctor at Emory University, said there is no strong evidence that mouth taping helps improve sleep, and he pointed out that the small studies that have been done showed little or no impact—so experts say conclusions should not be drawn from them.
Schulman said there are other options to consider depending on the cause of the symptoms. He said clinicians can recommend prescription mouth pieces designed to open up the airway, or a CPAP machine when appropriate. He also said that for people who smoke or are overweight, quitting smoking and losing weight can help in addressing sleep-breathing problems.
Doctors say mouth breathing can also be a sign of something more serious, rather than a simple habit. They describe obstructive sleep apnea as a condition in which breathing repeatedly stops and starts during sleep because the airway becomes blocked, and they say it is linked to open mouth breathing and snoring. The condition is typically treated with CPAP.
Dr. Brian Chen, a sleep doctor at the Cleveland Clinic, said the reason sleep apnea can be bad is that any decrease in the quality of sleep can affect a person day to day or over the course of their life. Chen said the effect can range from feeling sleep deprived to needing more sleep, depending on how severe the sleep problem is.
Chen and Schulman both said the safest path is to identify why someone is mouth-breathing at night. Chen said getting a sleep test—some of which can be done at home—is a better starting point than trying to self-treat. He said, “It’s always better to know than not know,” adding that if someone knows something is going on and chooses not to pursue therapy, at least they are making an educated decision.