Mouth Taping for Sleep: Benefits, Safety, and Uses

Mouth taping is a sleep optimization technique that has gained attention for its potential to improve breathing patterns during rest. By gently encouraging nasal breathing throughout the night, this practice aims to address common issues like snoring, dry mouth, and disrupted sleep. While research is still emerging, understanding both the science behind nasal breathing and the practical considerations of mouth taping can help you make an informed decision about whether this approach aligns with your sleep goals.

What is mouth taping?

Mouth taping is a technique intended to improve sleep by placing porous, skin-safe tape over the mouth before bed. The goal is to prevent mouth breathing during sleep and instead encourage nasal breathing.

Mouth breathing has many long-term disadvantages, including bad breath, sore throat, tooth decay, gum disease, brain fog, and dry mouth. It is also associated with several sleep disorders, including obstructive sleep apnea, snoring, and hypopnea. Mouth breathers are prone to nighttime awakening, restlessness, and chronic daytime fatigue due to less restorative sleep.

The science of nasal breathing

On a recent WHOOP podcast, James Nestor, author of Breath: The New Science of a Lost Art, noted that a large portion of the population breathes with an open mouth when they're sleeping. Breathing through the nose is widely considered to be more beneficial than mouth breathing.

The nose contains hairlike defense structures called cilia and mucus that filter incoming air and prevent allergens and pollutants from entering the airways. The nose also moistens and warms air before it enters the respiratory tract, enhancing absorption in the lungs and bronchial tubes. This reduces the chance that respiratory structures will become dry and inflamed.

Nasal breathing also supports increased oxygen consumption. Nitric oxide is released in the nasal cavity, facilitating optimal respiration by promoting oxygen absorption and circulation throughout the body by dilating blood vessels.

Potential benefits of mouth taping

Mouth taping blocks air entry into the mouth so that it enters through the nose instead. There are many purported benefits to mouth taping for sleep, including:

• Reduced snoring — Preliminary research indicates that mouth taping could be a beneficial treatment strategy for improving snoring and sleep apnea severity in participants with mild obstructive sleep apnea. Participants with higher baseline symptoms were found to have more significant improvements in response to mouth taping, suggesting the viability of this technique as an intervention in sleep disorders.
• More energy in the morning — Mouth taping can improve restorative sleep, helping you feel more rested and promoting higher energy levels and less chronic daytime fatigue.
• Improved sleep quality — Mouth taping can lessen restlessness during sleep and reduce potential disruptions such as snoring or sleep apnea, leading to improved sleep quality.
• Reduced mouth dryness — Mouth breathing throughout the night causes the saliva that keeps the mouth moist to dry out. Mouth taping redirects airflow through the nasal passages, preventing air from contributing to mouth dryness.
• Reduced anxiety — Breathing through the mouth often involves taking in shallow, quicker breaths, which can activate the fight-or-flight response of the sympathetic nervous system. Nasal breathing, on the other hand, tends to involve taking slower, deeper breaths, which stimulates the parasympathetic nervous system. This has a calming effect on the body and can reduce anxiety.

Is mouth taping safe?

Research on mouth taping is in the early stages and findings are limited. You should consult a licensed healthcare provider before making mouth taping a part of your sleep hygiene routine. Your provider can help you determine if mouth taping is safe for your situation.

The tape used in mouth taping can cause irritation, allergic reactions, and difficulty breathing in some individuals.

How to practice mouth taping safely

If you decide to try mouth taping after consulting a healthcare provider, it is important to do so with caution. Use tape that is designed for skin, such as hypoallergenic surgical tape, and never use duct tape or other household adhesives.

Follow these steps for a safer experience:

1. Start by applying a small piece of the tape to your arm during the day to test for any skin irritation or allergic reaction.
2. Before bed, ensure your lips are clean and dry.
3. Apply a small, vertical strip of tape over the center of your lips. You do not need to seal your entire mouth. The goal is to gently encourage your lips to stay closed, not to force them shut.
4. If you feel any anxiety or have trouble breathing, remove the tape immediately.

Measure the impact on your sleep with WHOOP

Want to see if mouth taping could benefit you? WHOOP provides in-depth, personalized sleep monitoring that tracks sleep stages, wake events, sleep efficiency, and respiratory rate throughout the night.

With WHOOP, you can see how sleep hygiene strategies like mouth taping affect your recovery. Log behaviors like mouth taping in your WHOOP Journal and check the Impacts view to see how your habits correlate with changes in your Recovery, respiratory rate, and physiological data.

Frequently asked questions about mouth taping

Does mouth taping help your jawline?

No, there is no scientific evidence to suggest that mouth taping can change your facial structure or jawline. Its intended purpose is to encourage nasal breathing during sleep, not to alter physical appearance.

What are the downsides of mouth taping?

Potential downsides include skin irritation or allergic reactions from the tape, anxiety from having your mouth covered, and sleep disruption. It can be dangerous if you have nasal congestion, sleep apnea, or other breathing difficulties, as it may restrict your airway.

Do dentists or doctors recommend mouth taping?

The medical community's view is mixed and cautious. While some recognize the benefits of nasal breathing, many advise against mouth taping without a professional consultation due to the risks. It is not a one-size-fits-all solution and is not recommended for everyone, especially those with underlying health conditions.

This content is for informational purposes only and is not intended as medical advice. You should always consult a licensed healthcare professional before making changes to your sleep routine.