Mouth taping for sleep: does it work or is it just a trend?
Partilhar
I am Ana Cristina, Sleep Advisor at Dreamura. Over the past few months, several customers have asked me about mouth taping for sleep, a practice that is going around on social media. The promise is to breathe only through the nose, snore less and wake up with more energy. Here is what is known, what is not known and what I suggest before you try it.
What mouth taping for sleep is
It is an adhesive strip, placed over the lips, that keeps them closed during the night. The idea is to force the body to breathe through the nose. It is also known as mouth taping and is part of the sleepmaxxing trends, which I cover in Sleepmaxxing: what is worth it.
What the evidence says
Not much. The most recent scientific reviews gathered only a few small studies, with few participants and no solid control groups. Some results suggest a slight reduction in snoring. None shows a clear benefit for sleep quality in healthy people.
Breathing through the nose is, in fact, the normal pattern. The nose filters and humidifies the air. But concluding from this that the tape solves anything is a leap the data does not yet cover.
The risks social media does not show
- Blocked nose. With a cold, an allergy or a deviated septum, the tape forces you to breathe through a narrow passage. You may wake up in the middle of the night feeling short of breath.
- Sleep apnea. People with apnea should not cover the mouth. Snoring can be the first sign of the condition, and hiding the symptom does not treat it.
- Irritated skin. Ordinary adhesives can cause redness and small sores on the lips.
- Anxiety. Sleeping with a sealed mouth leaves some people more tense, the opposite of what you are looking for.
Why you breathe through your mouth
There is almost always a cause. Nasal congestion, allergies, enlarged tonsils or adenoids, a deviated septum, or simple habit. Taping the mouth does not fix the cause. It is better to identify it first.
Position also matters. Sleeping on your back makes the tongue and throat tissues fall backwards, which encourages snoring. If you want to test a simple change, start here: Best sleeping position: side, back or stomach?
What I suggest before trying the tape
- Observe for a week whether you wake up with a dry mouth, an irritated throat or a headache.
- Keep the bedroom between 16 and 19 °C and with air that is not too dry.
- Rinse your nose with saline solution at bedtime, if you have congestion.
- Try sleeping on your side. A pillow of the right height helps keep the head aligned. The Kaiteki (ergonomic, 40x70 cm, 69 €) was designed to support side sleepers. For other profiles, see all pillows or the guide to choosing the ideal pillow.
- Follow the habits in the sleep hygiene guide. They solve more than any adhesive.
If you snore loudly, have pauses in your breathing or wake up tired despite sleeping 7 to 8 hours, read Sleep apnea: signs, risks and what to do. And for snoring without other symptoms, there are 7 techniques to stop snoring.
If you still want to try it
Speak to your doctor first, especially if you snore, have diagnosed apnea, breathing problems or a frequently blocked nose. Use only tape made for skin, never industrial adhesive. Test it during the day, for a few minutes. Remove it immediately if you feel discomfort.
This article is informative and does not replace medical advice. If you have breathing difficulties during sleep, consult your doctor.
If you have questions about the pillow or mattress best suited to your sleeping position, call me and in 10 minutes I will help you: +351 21 150 95 04.
Ana Cristina, Sleep Advisor, Dreamura
