Is Mouth Taping Dangerous? Here’s What You Need To Know About This Viral TikTok Trend

Mouth taping is the newest nighttime trend blowing up on social media, but is it beneficial—and more importantly, is it even safe?

While taping your mouth shut at night sounds more like a hostage situation than a restful night’s sleep, there might be some benefits to sealing your lips shut—but there are some serious safety concerns to consider first. 

Keep reading to learn more about what mouth taping is and what the potential benefits and risks are with this trend.

What Is Mouth Taping?

First, what exactly is mouth taping? Well, it’s exactly as it sounds—a small piece of tape to hold your mouth shut while you sleep, forcing you to breathe through your nose.

Keep in mind that you’re not using duct tape or even Scotch tape—this is specialized medical-grade tape for your mouth that is less adhesive. Therefore, you need to be able to open your mouth if necessary.

Mouth tape typically comes in a little “X” or butterfly shape that gently tape over parts of your lips. It does not hurt to take off (it never should be that tight or sticky!) and doesn’t leave any residue. You should be able to easily remove it just by opening your mouth.

Are There Benefits of Mouth Taping?

Way back in 2016, before TikTok even existed, I was fed up with constantly waking up at night with a dry mouth and congestion. No matter how many times I tried to fall asleep with my mouth closed, it made its way open again at some point, leading to many midnight wakeups for water and a stuffy nose in the A.M. Then, I discovered mouth taping and never looked back.

From personal experience, the benefits I’ve seen from mouth taping include:

• Waking up fewer times in the night
• Less dry mouth 
• Less congestion or stuffy nose in the morning 
• Higher sleep quality (as evidenced by sleep quality scores on my Oura ring)

That said, while I personally found mouth taping helpful, this does not mean it is safe or effective for everyone. Let’s look at the science and potential risks before deciding.

Mouth taping may be beneficial for some people because it eliminates mouth breathing and promotes nasal breathing. Our bodies are designed to breathe through our noses—this is seen from birth, as healthy babies naturally breathe through their noses unless they are sick or congested.

Breathing through your nose helps to better filter out foreign particles, including allergens, dust, and pollen. The particles get trapped in your nose hairs and cilia, which prevents them from entering the lungs, improving symptoms of breathing disorders.

Nasal breathing helps humidify air, as our noses act as natural humidifiers to warm and moisturize air before it gets to your lungs. Breathing through the nose also encourages deeper, slower breathing from the diaphragm, which supports relaxation and better oxygen exchange.

Plus, nasal breathing is an important source of nitric oxide—a vasodilating compound that is released by your nose.¹ More nitric oxide dilates (widens) blood vessels, which increases oxygen circulation. 

Lastly, nasal breathing keeps your mouth lubricated with saliva, which protects your gum and oral health. Mouth dryness (especially for 8+ hours per night) reduces saliva, which can lead to chronic bad breath, gingivitis, cavities, and periodontal disease. 

Overall, the benefits of nasal breathing may include: 

• Reduced mouth dryness
• Improved sleep quality 
• Reduced congestion 
• Slower breathing rate
• Improved asthma or allergy symptoms²
• Reduced snoring and potentially reduced risk of sleep apnea or improved symptoms of mild sleep apnea³
• Reduced blood pressure and improved heart health⁴ 
• Improved gum and oral health 

However, while nasal breathing has well-documented benefits, the effectiveness and safety of mouth taping itself remain vastly under-researched.

One recent review study from the George Washington University School of Medicine and Health Science looked at the literature on mouth taping, finding nine studies to analyze.⁵ The researchers found that there was little consensus between the studies but concluded that mouth taping may be beneficial for obstructive sleep apnea and snoring. 

Importantly, the researchers also conclude that “The current research landscape on mouth-taping is minimal, and many of the touted benefits of nocturnal mouth-taping are not grounded in the literature. Three areas that show some promise are mouth-taping as a treatment for obstructive sleep apnea, snoring, and mouth leak. However, additional robust research is crucial to evaluate mouth-taping and its potential role in clinical practice.”⁵

Now, let’s get into the potential downsides of mouth taping.

Downsides of Mouth Taping

Even though nasal breathing is beneficial, taping up your mouth while you sleep can be dangerous, impeding your ability to breathe properly and blocking airflow.

Mouth taping can be dangerous for certain populations or situations, including:

• People with obstructive sleep apnea: Although mouth taping may reduce the risk of developing sleep apnea, people who already have the condition should avoid it. 
• People with severe heart or breathing conditions
• People with Class II obesity or higher (BMI over 35)
• When you are sick or congested: If you can’t naturally breathe your nose, definitely do not tape your mouth shut.
• If you naturally have trouble breathing through your nose for any reason, including deviated septums. 
• If you are under the influence of alcohol or drugs (including sleeping medications or any type of sedative) or are at risk for vomiting
• Children should also not tape their mouths, as they may have more trouble regulating airflow through their noses.

Keep in mind that many people have undiagnosed sleep apnea. Symptoms of sleep apnea include snoring, gasping for air, and breathing that stops and restarts while sleeping. See your doctor if you want to get testing for sleep apnea. 

That said, some small studies have shown that mouth taping during sleep can improve snoring and the severity of symptoms in people with mild sleep apnea.³ According to the researchers, “Mouth-taping could be an alternative treatment in patients with mild [sleep apnea] before turning to CPAP therapy or surgical intervention.”³

Always talk to your doctor first before you start mouth taping—remember that TikTok is not a reliable source of medical advice! 

Tips for Safely Mouth Taping

If you do choose to mouth tape while you sleep, here are some safety recommendations to follow:

• Talk to your doctor first to get OK’ed for mouth taping. 
• Always choose tape designated for sleeping—not duct tape and not scotch tape! Mouth tape should be hypoallergenic and medical-grade. Some mouth tape strips have center holes or air vents in the middle for safety reasons. SomniFix is a good example.
• Don’t overly moisturize around your mouth or lips, as the tape will not be able to adhere properly. 
• Don’t use mouth tape if you are congested, drunk, taking drugs or sleep medications, or at risk of vomiting. 
• Before going to sleep, test your sleep tape’s ability to be easily removed by opening and closing your mouth. The tape should pop off easily if you open your mouth. Another option is to have your mouth slightly open when you apply the tape so there is a small opening for you to be able to breathe through your mouth if necessary.
• Try doing a test run during the day for a couple of hours when you are awake to see if you can tolerate mouth taping. If you can’t comfortably breathe through your nose with tape on during the day, do not mouth tape when you are asleep.

Lastly, nasal strips are another option to promote nasal breathing that doesn’t require mouth tape and is a safer choice. Nasal strips stick to the outside of the nose and help open up the nasal passage, making breathing through your nose easier.

The Bottom Line: Should You Mouth Tape at Night?

Ultimately, mouth taping is a trend that may not be safe for everyone. If you are considering it, make sure you discuss it with your doctor first, as the risks can be serious. Your specific health status and potential medical conditions may mean you cannot safely mouth tape. Most health organizations and doctors do not currently recommend mouth taping at night.

While mouth taping can potentially help you sleep better, reduce snoring, and reduce mouth dryness and congestion, much more research is needed—and there are some serious downsides to consider.

Some people are not good candidates for mouth taping, and you need to be cautious not to mouth tape if you are congested in any way or at risk for obstructed breathing (like sleep apnea). Overall, mouth taping might be okay for some people, but it is dangerous for others. Don’t trust your favorite TikToker for medical advice—go to your doctor!

Mouth Taping FAQs