Mouth taping—a viral trend popularized on TikTok and wellness blogs—claims to improve sleep, eliminate snoring, promote oral health, and even sculpt your jawline. But according to new research, this “health hack” may do more harm than good.
A recent review from Western University in Canada analyzed 10 studies on mouth taping, some dating back to 1999. Published in PLOS One, the research found little clinical evidence supporting mouth taping as a safe or effective treatment for sleep-related issues. Experts warn the trend may pose serious risks, especially for people with underlying respiratory conditions.
At first glance, the idea seems simple: by taping the mouth shut during sleep, you’re forced to breathe through your nose. But that logic breaks down when nasal passages are congested—something that can happen with allergies, a deviated septum, colds, or chronic sinus conditions. You risk asphyxiation if your nose is blocked and your mouth is sealed.
Of the ten studies reviewed, only two showed minor improvements in a small group with mild obstructive sleep apnea. The rest found no substantial benefit for snoring, sleep apnea, or general sleep quality. Alarmingly, four studies flagged the potential for serious health consequences when mouth breathing is restricted, especially during regurgitation or nasal blockage.
The bottom line? Mouth taping is not a one-size-fits-all solution. While it may help a very narrow group of people under medical supervision, it’s unsafe to try without consulting a doctor.
If you’re experiencing sleep disturbances, chronic snoring, or dry mouth, the most effective and safest route is to see a qualified sleep specialist, not rely on advice from social media influencers.
