MOUTH TAPING FOR SLEEP: IS IT SAFE AND DOES IT ACTUALLY WORK?

Medically reviewed by Daniel Combs, MDMedically reviewed by Daniel Combs, MD

Mouth taping uses specific tape products to keep the mouth closed during sleep. This trend has made waves on social media as a way to improve sleep, and many have used this method for several years. But is it safe? Some sleep experts warn about the risks.

Learn about mouth taping for sleep and what science says about it.

How Does Mouth Taping for Sleep Work?

Many people who tape their mouths shut before bed claim that it improves sleep by encouraging breathing through the nose and decreasing snoring. However, this has not been proven. Mouth taping can be dangerous, and healthcare providers do not recommend this practice.

Risks of mouth taping during sleep include:

What Does the Science Say About Mouth Taping?

Research about mouth taping for sleep is minimal. One study of mouth taping among 13 people with mild obstructive sleep apnea (OSA) showed some benefits; however, this study is so small that more research is needed to determine if the practice is effective. Additionally, mouth taping may pose risks, such as making breathing more difficult.

Does Mouth Taping Help With Snoring?

There is conflicting information about the effectiveness of mouth taping for snoring. One preliminary study found mouth taping to be beneficial among some people with mild OSA—though not everyone. However, there isn't enough research for healthcare providers to recommend this as a treatment for OSA.

Mouth taping can interfere with breathing and may be dangerous. Snoring can signal difficulty breathing. If you snore and are considering mouth taping as a home remedy, talk to a qualified healthcare provider, such as a sleep specialist, to determine a safe and appropriate treatment option.

Benefits of Mouth Taping

Many people on social media share "health tips" such as mouth taping, but these claims are unproven and can be extremely dangerous. Always check with a healthcare provider before following advice from social media or any untrained source.

Risks and Side Effects

Common side effects of mouth taping include skin irritation from contact with the tape and difficulty sleeping due to discomfort.

There are also more serious risks, such as:

  • Anxiety
  • Aspirating (inhaling fluid or solids into the lungs)
  • Impaired breathing
  • Increased sleep apnea

Anyone who has allergies, asthma, sleep apnea, nasal congestion, reflux, vomiting, or is prone to difficulty breathing is at an increased risk of side effects of mouth taping during sleep.

Can You Suffocate From Mouth Taping?

Mouth taping can cause difficulty breathing and the feeling of suffocating. It can also increase sleep apnea symptoms. In severe cases, obstructive sleep apnea can cause death when airways are blocked.

What Kind of Mouth Tape Do You Use for Sleep?

There are tape products specifically intended for sleep. The material is more porous than other types of tape, and it is in a shape designed to be used on the mouth. However, the American Academy of Sleep Medicine does not recommend mouth taping as it has not been studied enough to show safety or effectiveness.

How to Mouth Tape Safely

Always check with a qualified healthcare provider before mouth taping or trying any other trend. While it may seem safe, and proponents can be convincing, it can be dangerous.

Alternatives to Mouth Taping

There are many alternatives to mouth taping during sleep. Due to safety concerns and the lack of research showing the benefits of mouth taping, experts recommend scientifically proven alternatives instead. It is crucial to consider the causes of sleep challenges when deciding how to address them. For example, anyone diagnosed with or who suspects having sleep apnea should consult a sleep specialist for treatment options.

Side Sleeping

The best sleep position depends on the person, their health concerns, and their needs. Research shows that side sleeping—on the right side specifically—is effective in improving sleep apnea. For this reason, side sleeping is recommended instead of mouth taping for people with sleep apnea.

Nasal Strips

Researchers have not found significant breathing improvement among people using breathing strips during sleep. But because nasal strips do not pose significant health risks, they are all right to use if you notice benefits. Do not use nasal strips in place of of medical care, especially if your breathing is compromised.

Treating Allergies and Asthma

Allergies and asthma are different medical conditions that affect breathing, but some treatment and management options are the same. Both are treated by limiting exposure to irritants when possible, using air filters, cleaning regularly, and using medications when needed.

Anyone experiencing allergies, asthma, or difficulty breathing should consult a healthcare provider for treatment options.

Practicing Good Oral Hygiene

One of the claimed benefits of mouth taping is relief from bad breath. Good oral hygiene, including regular dental care, brushing, and flossing, improves bacteria in the mouth and treats bad breath. Research supports these options, while no research supports the effectiveness of mouth taping for oral hygiene.

Practicing Good Sleep Hygiene

Practicing good sleep hygiene can help you fall asleep fast, stay asleep, improve sleep quality, and treat insomnia. Good sleep at night can help you feel more rested during the day.

Sleep hygiene recommendations include:

  • Following a regular sleep schedule with the same wake and sleep times every day
  • Getting out of bed if you can't fall asleep within 15 minutes
  • Limiting the use of electronics, especially in the bedroom and later in the day
  • Avoiding alcohol, caffeine, and smoking
  • Getting regular exercise early in the day
  • Setting up the bedroom to support sleep by making sure it is dark and comfortable

While good sleep hygiene is beneficial for improving sleep, many people experiencing difficulty sleeping need more than these tips alone. Cognitive behavioral therapy, a form of phsychotherapy (or talk therapy), for insomnia is the recommended treatment option for difficulty falling asleep, staying asleep, and getting restful sleep, but there are other treatment options as well.

Summary

Proponents of mouth taping for sleep claim that it decreases snoring and improves sleep. However, scientific research on the topic is limited. Additionally, it can be dangerous, increasing the risk of breathing difficulty and other adverse effects during sleep. Healthcare providers recommend other treatment and management options to improve sleep and daytime restfulness. Always talk to a healthcare provider before trying any unsubstantiated health trends.

Read the original article on Verywell Health.

2024-07-26T14:40:58Z dg43tfdfdgfd