Mouth taping: A deep dive into the TikTok trend

It might be the trend on everyone’s lips, with people claiming mouth taping helps their sleep, energy levels, and even bad breath. But is it actually beneficial for the body, or just another hyped-up health hack?

Hands up if you’ll do anything for a decent night’s sleep. Perhaps you’ve tried everything from minimising screen time to reducing stress levels to help you slip into that prized state of deep slumber. But what if pinning down a good night’s rest still feels beyond reach? Well, you may be curious and intrigued by the viral TikTok trend of taping your mouth together at bedtime – and whether it’s all it’s hyped up to be.

Fans of mouth taping, including Gwyneth Paltrow and footballer Erling Haaland, have championed the sleep benefits of this wellness practice. However, is there legitimate evidence to suggest it works, are there any potential dangers, and is it really necessary to tape your mouth closed to get enough shut-eye?

What is mouth taping?

Exactly as it sounds, mouth taping involves putting a piece of medical or porous tape over the middle of your mouth before you go to sleep, in order to encourage you to breathe through your nose. Influencers of the trend claim that nasal breathing can reduce sleep issues, such as snoring and a dry mouth. There are even declarations of aesthetic enhancements, including a more sculpted jawline and youthful appearance – though, to note, this is anecdotal.

Scientific benefits of nasal breathing

Underpinning this trend is the value of breathing through your nose when you sleep. One of the first things I learnt when training to be a hypnotherapist was the importance of breathing properly, so I can attest to this. Nasal breathing naturally slows the airflow and stimulates the diaphragm, which calms the breath and reduces tension in the body, as evidenced in the journal Breathe. When we breathe this way, we activate the parasympathetic nervous system, signalling to our brain that it’s safe to relax.

Additionally, according to a study in PLOS ONE, controlled slow breathing, usually associated with a yoga or meditation practice, can even be good for cardiovascular health. Other reported benefits of nose breathing include enhanced immune, respiratory, and cognitive function. What’s more, the fine hairs in our noses filter out unwanted nasties, such as germs, dust and allergens. So, there is plenty of scientific evidence to back up the fact that nasal breathing is good for us! But what are the outcomes of mouth taping specifically, and, more importantly, is it safe?

Does mouth taping work?

While there is a wealth of information supporting the benefits of nasal breathing, research into mouth taping specifically is far more limited. A 2024 study, published in the American Journal of Otolaryngology, noted that while it may benefit certain issues (such as obstructive sleep apnoea, snoring, and ventilation), “most TikTok mouth-taping claims are not supported by the literature”, and further clinical investigation is needed.

A small pilot study (notably from 2014 so a little older, published in Otolaryngology: Head and Neck Surgery) of people with mild obstructive sleep apnoea – a fragmented sleep condition caused by a blocked upper airway – found that putting a porous patch over the lips may be beneficial as a snoring treatment. Mouth taping changed the angle of the palate and tongue among the participants, causing less snoring and fewer occasions of lapsed breathing. However, the study’s size wasn’t large enough to draw any accurate conclusions, and some sleep experts have reported on the threats of mouth taping, especially for those with sleep apnoea, in fact increasing the dangers of this serious but common condition.

Mouth breathing can result from medical issues, such as enlarged tonsils, allergies, polyps, or nasal congestion. So, forcing your mouth shut could be harmful not only to your sleep, but also to your oxygen levels. Therefore, you should always consult a doctor before using mouth tape to check that it’s suitable for you.

And, let’s not forget the issues with the tape itself; some people experience irritation of the mouth where the tape has been attached, along with some pain or discomfort when removing it.

What’s the alternative?

The good news is there are many ways to achieve the goal of a good night’s sleep, without necessarily resorting to mouth tape. For example, if snoring is the main offender for you, try sleeping on one side or using nasal strips to improve blocked airways.

As sleep is fundamental to good wellbeing, it’s little wonder sleep tips become hot topics of conversation. So, here are eight healthy hacks to help you sleep more deeply:

1. Reduce caffeine and alcohol, as they can cause more frequent wakings.

2. Keep your bedroom cool and dark to increase melatonin, our sleepy hormone.

3. Avoid scrolling on social media or checking emails before bedtime (in turn reducing your blue light).

4. Practise nasal breathing to relax, and gain the immune and respiratory benefits.

5. Go to bed at the same time every night to help regulate your circadian rhythm.

6. See a qualified therapist who can help you address stress-related sleep issues.

7. Avoid clock-watching or turning on the lights if you do wake up.

8. Practise meditation to reduce anxiety, and help your body to stay asleep.

So, what’s the verdict on mouth taping? Well, if you have a medical practitioner’s go-ahead to give it a try, you might be one of the many on social media who reportedly experience its upsides. As a wellbeing writer, I’m infinitely curious about the latest trends, but with this one, I might try sticking to good old-fashioned healthy habits to get me through the night first.