Does Mouth Taping Have Actual Sleep Benefits?

Everyone wishes they could get a nice restful sleep. More than just feeling refreshed the next day, getting quality sleep is essential to help your body reset and function properly. When it comes to sleep, it's vital to get as much quality sleep as possible. Even sleeping a large number of hours, if you have interrupted sleep, will not let you feel refreshed. You may not feel as refreshed as you would like when you wake up because you breathe through your mouth, which, during sleep, could have numerous effects other than just ruining your good night's rest. According to the Oral Health Group, mouth breathing in adults can result in disordered sleep, fatigue, poor quality of life, and decreased productivity.


Because mouth breathing is so dangerous for your overall health, various ways have popped up as solutions. While many solutions require more time and patience, others are less hassle. The question with these solutions that have risen on social media is whether they are safe ways to solve your mouth breathing.

Should you tape your mouth to sleep better?

While mouth taping seems like an easy solution for mouth breathing during sleep, you want to stay away from the adhesive. Sleep specialist Dr. Cinthya Pena Orbea tells the Cleveland Clinic, "Most of the evidence is anecdotal. There is not strong enough evidence to support that mouth tape is beneficial." Dr. Pena Orbea points out that only a few studies have tried to test out mouth taping as a solution for mouth breathing. However, these studies have produced mixed results. Whether or not mouth-taping works for you will depend on other factors that you should be aware of first.


The Sleep Doctor adds that there are side effects to mouth taping not mentioned on social media. Some side effects include pain around the lips when removing the tape, trouble breathing if you have nasal congestion, increased anxiety, and irritation of the lip area. The Sleep Doctor adds that mouth taping can be life-threatening if you have sleep apnea. Sleep apnea usually goes undiagnosed, and mouth taping can hurt a potential diagnosis. Because sleep apnea is dangerous for your health, you will want to get tested before trying mouth taping.

How to get quality sleep without mouth taping

Even though mouth taping is not the best solution for you, there are other methods you can try that are less risky.

Sleep Advisor recommends ditching the mouth tape for a nasal strip instead. A nasal strip is an adhesive placed on your nose to help widen your nostrils and allow more air to flow. It is an ideal solution for those who breathe with their mouth because of nasal congestion. In addition, it's recommended to treat any potential asthma or allergies that might cause congestion. Also, try using hypoallergenic bedding and keeping your bed tidy to prevent allergy or asthma triggers.


Another simple way to help prevent mouth breathing, according to Tejas ENT, is simply buying larger pillows. Purchasing larger and thicker pillows can help prop your head up during sleep and keep your mouth closed at night. One of the best steps to solve your mouth breathing is to reach out to an Ear, Nose, and Throat specialist. While some causes of mouth breathing can be stress, food, or allergy symptoms, it can also signify a serious situation. An ENT specialist can determine whether lifestyle changes are enough to combat your mouth breathing or if you need a more aggressive solution, like surgery.