As the latest sleep trend takes social media by storm, more people are experimenting with mouth taping—literally taping the mouth shut while you sleep. 

While it might sound extreme, this practice has been gaining attention for its potential health benefits. But is it actually good for you? What are the benefits? Should you try it? Below, we take a closer look. 

What Is Mouth Taping?

Mouth taping involves placing a small piece of specially designed tape across your lips before bed to encourage nasal breathing during sleep. It’s important to note that using just any ol’ piece of tape could cause lip or skin damage when you pull off the tape in the morning. We recommend getting a brand specific for mouth taping or a micropore medical tape (that has light adhesion!). This will avoid skin or lip damage (as well as sticky bits on your skin or mouth) in the AM. 

The idea of mouth taping stems from the principle that nose breathing is superior to mouth breathing. When you breathe through your nose, the air is filtered, warmed, and humidified before reaching your lungs. This natural process helps filter out allergens and bacteria, produces nitric oxide for better oxygen circulation, maintains oral health, and may even reduce snoring.

Does Mouth Taping Actually Work?

While research is still emerging, many people report noticeable benefits from mouth taping, including:

• Better quality sleep and increased daytime energy
• Reduced morning dry mouth and better breath
• Less snoring and teeth-grinding
• Improved nasal breathing patterns throughout the day

However, these benefits can vary significantly from person to person. Some individuals might see dramatic improvements, while others may notice little difference in their sleep quality.

Is It Safe For You to Try?

While mouth taping can be safe when done correctly, it’s not suitable for everyone. You should avoid this practice if you:

• Have nasal obstruction or congestion
• Suffer from sleep apnea (unless cleared by your healthcare provider)
• Experience anxiety about restricted breathing
• Take sleep medications
• Have difficulty breathing through your nose

If you’re interested in trying mouth taping, start safely by:

• Testing during the day first with short periods of nose breathing.
• Using only specially designed sleep tape or surgical tape (with light adhesiveness)—never use duct tape or other non-medical adhesives.
• Beginning with small strips of tape before gradually increasing coverage.
• Removing the tape immediately if you experience any discomfort or anxiety.

At the end of the day, the best sleep practices are those that work safely and effectively for your individual needs and circumstances. Before starting any new sleep practice, consulting with a healthcare professional is recommended, especially if you have existing breathing issues or sleep disorders.

Curious about how your posture might be impacting your breathing while you sleep? Your Finsbury Park chiropractor is here to help! Schedule your FREE discovery call today. BOOK NOW.