Key points from article :
A recent review published in the journal Laryngoscope Investigative Otolaryngology, led by Brian Rotenberg at Western University in Canada, casts doubt on the popular social media trend of taping your mouth shut during sleep. Advocates on platforms like TikTok and Instagram claim that forcing nasal breathing through mouth taping can reduce sleep-related breathing issues and improve rest. However, scientists warn there is little solid evidence to support these claims—and the practice may even pose risks.
Rotenberg and colleagues examined eight studies involving nearly 200 people with obstructive sleep apnea (OSA), a common condition where breathing stops or becomes restricted during sleep. While two of the studies suggested a slight reduction in breathing disruptions when using mouth tape, the other six—including a randomized controlled trial—found no significant benefit. According to Ken O’Halloran of University College Cork, who was not involved in the study, the overall evidence is weak and the studies were generally low in quality.
Experts also caution that mouth taping can be dangerous if the nose becomes blocked, potentially causing panic or breathing distress during sleep. David Garley of The Better Sleep Clinic in the UK notes that waking up unable to breathe could cause anxiety, especially if the tape is difficult to remove quickly.
The researchers stress that variations in taping methods and the failure to measure daytime symptoms—such as fatigue and headaches—limit the reliability of current findings. Until better-quality evidence is available, medical professionals recommend consulting a doctor for breathing problems and sticking with proven treatments like CPAP machines for obstructive sleep apnea.
