Mouth Taping for Sleep: Hype or Health Hazard?

The latest social media craze has people taping their mouths shut at night, chasing better sleep through nasal breathing. Proponents claim it boosts oxygen intake, reduces snoring, and even sharpens your jawline. But is this trend a game-changer or just another quirky fad?

Nasal breathing, experts say, filters and humidifies air, potentially easing dry mouth and calming the nervous system. Todd Anderson, a sleep and wellness guru from Nashville, calls breath the "steering wheel" of your nervous system. He notes that nose breathing produces nitric oxide, which relaxes blood vessels and promotes a calmer cardiovascular system. Plus, retaining some CO2 can make your body more stress-resilient, he argues.

Yet, the science is shaky. Wendy Troxel, a sleep expert and clinical psychologist, warns that evidence for mouth taping is mostly anecdotal. While some report less snoring, rigorous studies are scarce, and any benefits, like reduced sleep apnea symptoms, are modest at best. Claims about jawline sculpting? Pure speculation, she says.

Then there’s the downside. For those with nasal congestion, allergies, or sleep apnea, taping could spell trouble—think anxiety, disrupted sleep, or even lower oxygen levels. Troxel stresses that mouth taping might delay proper treatment for serious conditions like sleep apnea, which is no small matter. Anderson agrees, advising against it for anyone overweight, under the influence, or feeling unwell.

For the brave and healthy willing to experiment, Troxel suggests using medical-grade tape or one with a slit to avoid full mouth closure. Test it on your skin first to dodge irritation. And if you’re not sleeping better after a few weeks—ditch it. There are safer ways to train nasal breathing, like daytime exercises such as alternate nostril breathing, which also doubles as a stress-buster.

So, before you grab the tape, maybe consult a doctor. Chasing trends is fun, but breathing easy is better.