Covering your mouth with a plaster before sleeping, I’ll explain what it is and the risks of “Mouth taping”, viral on TikTok

“Mouth taping,” the practice of covering the mouth with a plaster while sleeping, has gained popularity on TikTok. However, experts and specialists warn of some potential risks and the lack of scientific evidence to support the benefits

If you frequent TikTok perhaps you have heard of the “mouth taping“, a trend that has been gaining momentum for a while now, attracting the attention of millions of users around the world. This practice consists of applying an adhesive tape over your mouth before going to sleep, with the intention of breathing exclusively through your nose.

Proponents of the practice claim that mouth taping can improve sleep, concentration, overall health and even facial features. But, as you can imagine, scientific evidence supporting these claims remains scarce.

Interest in mouth taping exploded at the end of 2023 (but the technique was known even before), encouraged by influential figures such as Dr. Andrew Huberman, neuroscientist. Several TikTok users then mention the bestseller “Breathe: The New Science of a Lost Art” by James Nestor, who explores the benefits of nasal breathing and recounts personal experiences and results obtained with the practice.

This book has undoubtedly sparked interest in breathing practices, and mouth taping has become a way to put into practice the principles it lays out.

@barrettplasticsurgery Mouth Tape For Sleeping 😴 #mouthtape #mouthtapeforsleep #mouthtapesleeping #lifehacks #sleephack #sleephackstohelpsleep ♬ original sound – Dr Daniel Barrett

Benefits and myths of mouth taping

There is no doubt that nasal breathing is excellent for filtering particles, pollen and bacteria, as well as warming and humidifying the air, but mouth taping promises a little too much, given some risks (which we will talk about further down ).

There are many theories on the alleged benefits of mouth taping. Supporters believe this practice can:

The reality is that scientific data on these benefits is very limited. There is one study that actually demonstrated a reduction in snoring in people with mild sleep apnea, but there is no hard evidence to support the other claims.

@isabelle.lux Mouth Tape Benefits #mouthtape #mouthtaping #antiaging ♬ original sound – Isabelle ⚡️ Lux

Risks and precautions

Despite the various benefits praised on TikTok (and not only), Mouth taping poses risks, especially for those who suffer from nasal congestion, allergies or sleep apnea. Doctors warn that covering your mouth could aggravate breathing difficulties. Additionally, prolonged use of patches on the mouth can cause irritation and other problems.

As Dr. Holiday Bell summarized the possible risks of this practice:

If someone really needs to breathe through their mouth while sleeping due to nasal obstruction or other reasons, taping their mouth can cause difficulty breathing at night. It can also cause aspiration (when stomach contents enter the lungs due to reflux or vomiting). Some people may also experience irritation from using the tape. If you have sensitive skin, taping your mouth could make existing problems like acne or dermatitis worse.

Stephanie Romiszewski, clinical lead and sleep physiologist at healthcare consultancy Re-sleep, adds that:

Among those who should avoid using duct tape on their mouths are people who suffer from anxiety or obstructive sleep apnea (OSA).

Dr. David Garley concludes:

While it is possible that applying duct tape to the mouth may be supported by concrete evidence, it is important to wait for research before recommending it as a treatment.

In short, instead of relying on solutions such as mouth taping, it is advisable to follow good sleep hygiene practices: maintain a regular routine, create an environment conducive to rest and limit exposure to bright screens before going to bed.

If you have breathing or snoring problems, it is always good to consult your doctor rather than blindly trusting TikTok trends.