What is mouth taping and why is it trending?
If you have social media, you might have seen mouth taping on your trending page. Celebrities like Gwyneth Paltrow and Ashley Graham have even endorsed the idea.
Perhaps one of the odder health trends, taping your mouth shut at night might be just what you need to quit snoring or get a good night’s sleep.
What is mouth taping?
Mouth taping involves securing both the upper and lower lips with breathable tape.
The idea of mouth tape is pretty self-explanatory: to keep your mouth closed while you sleep. Using mouth tape is supposed to force your body to breathe through your nose to reduce mouth breathing during the night.
People typically use hypoallergenic surgical tape or specialized sleep strips for mouth taping.
“Sometimes, people who are mouth breathers snore, which is a common symptom, along with restlessness and fatigue, seen in people with obstructive sleep apnea,” per the Cleveland Clinic.
Adding that, “We usually breathe through our mouths as a backup for when we can’t breathe through our nose. Blockages can be caused by a few different conditions, including congestion from allergies or sinus infections, a deviated septum, enlarged tonsils or enlarged adenoids.”
What are the benefits of nasal breathing?
Breathing through the nose has many health benefits. “It lessens the chance of snoring, reduces the chance of sleep apnea by keeping the tongue in the correct place in the mouth, and helps give the individual a good night sleep,” according to Saigal Facial Plastic Surgery.
Health conditions like diabetes and heart disease also have connections to mouth breathing. “Breathing through the nose gives the body the correct amount of filtered air that it needs to keep people sleeping peacefully through the night,” per the Saigal website.
On the other hand, breathing through the mouth, especially chronically, can lead to many health complications.
“Mouth-breathing dries out the mouth, removing the first defense against oral bacteria. This can lead to consequences such as chronic bad breath and tooth decay,” per Bemis Family Dental.
Also noting that “getting less oxygen by breathing through the mouth will result in poor sleep quality and lowered energy levels overall. For kids, this means difficulty paying attention in school, and for adults, work productivity can suffer.”
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Is mouth tape actually effective?
There has been little research on whether or not mouth tape has legitimate benefits or not. According to a study published in PubMed Central, mouth tape could help with reducing snoring for people with mild sleep apnea.
However, “Most of the evidence supporting the benefits of mouth taping is based on personal anecdotes or extremely limited studies. There is insufficient strong scientific evidence to confirm its effectiveness,” Jamie Winn, medical director at Universal Drugstore told the Deseret News in an email.
Is mouth taping safe?
Winn told the Deseret News that before experimenting with mouth tape, you should ask your medical professional if it is a safe option, especially if you have conditions such as asthma or severe sleep apnea.
“Taping that prevents movements can actually reduce your ability to breathe. Snoring can sometimes be an indication of underlying conditions such as sleep apnea, so consulting with a doctor is recommended to determine the appropriate course of action,” Winn added.
The Sleep Foundation warned that there are no established guidelines on the safe practice of mouth taping. So, the potential dangers of mouth taping without consulting a physician are unknown.
“Before trying mouth taping for sleep, it is a good idea to test the mouth strips during the day. If you have difficulty breathing through your nose due to allergies, nasal polyps, or another reason, you should avoid mouth taping,” the Sleep Foundation advised.
Harvard Health Publishing warned against following social media trends with no science-based evidence just because a celebrity said it works for them.
Adding that “Taping your mouth while sleeping to achieve this can prove risky, leading to hampered breathing, disrupted sleep or skin irritation. There’s no research to support the measure, which, in certain cases, could significantly reduce a person’s oxygen levels while sleeping.”
