Recently, the trend of mouth taping, where a special tape is used to cover the mouth while sleeping, has become a hot topic on social media. Many posts claim this method can promote better sleep, reduce snoring, prevent dry mouth, and even shape the jaw.
However, behind its popularity, an important question arises: is mouth taping really safe and effective, or is it actually risky for health?
What is Mouth Taping?
Mouth taping is the practice of taping the lips shut using special tape (breathing tape) during sleep with the aim of encouraging a person to breathe through the nose.
This practice is based on the principle that breathing through the nose has several physiological advantages over breathing through the mouth, including:
- Air is filtered from particles and germs by nasal hairs and mucosa,
- The air is humidified and warmed before entering the lungs,
- The nasal cavity produces nitric oxide, which helps improve airway function and oxygen exchange efficiency.
On the other hand, long-term mouth breathing can be associated with dry mouth, dental and gum health problems, and poor sleep quality in some people.
However, changing the breathing pattern using a patch is not a simple procedure, especially if done without knowing the cause of a person's mouth breathing.
Benefits of Mouth Taping
Commonly claimed benefits (and what the scientific evidence says). Some of the benefits frequently claimed on social media include:
-
helps reduce snoring,
-
helps maintain the habit of breathing through the nose,
-
reduce dry mouth when waking up,
-
helps improve sleep quality.
In theory, breathing through the nose is more physiological than breathing through the mouth if the nasal passages are not disturbed.
To date, scientific evidence regarding the benefits of mouth taping remains limited. Most of the available research is small, with a small number of participants, making it insufficient to base recommendations for the general public.
Furthermore, claims that mouth taping can shape the jaw, change the shape of the face, or improve facial structure are not supported by quality scientific evidence.
Risks and Dangers of Mouth Taping
Risks and dangers to be aware of: Although mouth taping may seem simple, it's not without risks. Some potential risks include:
- Difficulty breathing
If your nose is blocked due to a cold, allergies, sinusitis, a deviated septum, nasal polyps, or other causes, covering your mouth can make it difficult to breathe. In certain circumstances, especially if there's a sleep-disturbed airway, this can lead to decreased oxygen levels during sleep.
- Risky for people with obstructive sleep apnea (OSA)
People with obstructive sleep apnea (OSA) or those who have not been diagnosed but have OSA symptoms need to be careful.
Mouth taping is not a standard therapy for OSA. In a small number of studies, mouth taping has shown some improvement in patients with mild OSA who habitually breathe through their mouths, but the evidence is still very limited and insufficient to justify clinical recommendations.
Conversely, in individuals with unrecognized OSA or with nasal obstruction, mouth taping has the potential to worsen sleep-disordered breathing.
- Skin irritation
The patch may cause redness, irritation, pain upon removal, or an allergic reaction to the skin around the lips.
- Feelings of anxiety and discomfort
Some people feel anxious or have difficulty sleeping because they feel like their mouth is closed and they worry that they won't be able to breathe comfortably.
- Delaying the diagnosis of disease
Loud snoring, excessive daytime sleepiness, or frequent waking during sleep can be signs of OSA or another sleep disorder.
Relying on mouth taping without examination can cause the diagnosis and therapy that is actually needed to be delayed.
What Do the Experts Say?
To date, there are no major clinical guidelines recommending mouth taping as a routine therapy for snoring, obstructive sleep apnea, or other sleep disorders.
Some studies have shown possible benefits in certain patient groups, but the quality of evidence is still low and larger studies are needed before this method can be widely recommended.
After mouth breathing, there's a high likelihood of nasal obstruction, which in children is most often due to enlarged adenoids, while in adults, it's usually caused by structural abnormalities such as a deviated septum or turbinate hypertrophy. If this is accompanied by loud snoring, frequent nighttime awakenings, or persistent drowsiness despite adequate sleep, it's best to consult a doctor.
If a sleep disorder such as OSA is suspected, the doctor may consider a sleep study (polysomnography) or other appropriate tests.
When Should It Be Considered?
If you still want to try mouth taping, it should only be done with great care and after ensuring that:
- the nose can breathe well,
- not having a cold or experiencing nasal congestion,
- have no history of OSA, uncontrolled chronic lung disease, or other respiratory disorders,
- Stop immediately if you experience shortness of breath, restlessness, or discomfort.
Who Shouldn't Try It?
Mouth taping should be avoided if:
- often have a stuffy nose,
- have or are suspected of having OSA,
- have uncontrolled lung disease,
- are experiencing a respiratory tract infection,
- prone to allergic reactions to plasters,
- feeling tight or panicked when the mouth is closed.
Mouth Taping Tips
If you still want to try, do it more safely:
- Use breathing tape that is specifically designed for the lip area, not very strong duct tape or plaster.
- make sure the nose is completely unblocked,
- stop immediately if shortness of breath, restlessness, or sleep disturbances occur,
- Do not use mouth taping as a substitute for a medical examination if there is heavy snoring or symptoms of sleep apnea.
Consult a doctor immediately
Breathing through the nose is more physiological than breathing through the mouth for most people.
However, mouth taping has not been proven safe or effective for routine use in the general population, and to date has not been recommended as standard therapy by major clinical guidelines.
If you experience loud snoring, frequent daytime sleepiness, frequent waking up during sleep, or your partner sees you stop breathing while sleeping, the more appropriate steps are:
- consult a doctor,
- undergo an evaluation for the cause of sleep disorders,
- perform a sleep study (polysomnography) if indicated.
In this way, the causes of sleep disorders can be addressed appropriately, rather than simply covering up the symptoms.
The article was written by Dr. Hario Baskoro, Sp.P, Ph.D (Pulmonary and Respiratory Specialist at EMC Pulomas Hospital) and Dr. Josuadi Siregar, Sp.THT-BKL (Ear, Nose, and Throat Specialist at EMC Pulomas Hospital).