A recent systematic review has raised concerns about the popular TikTok trend of mouth taping, a sleep hack that involves placing tape over the mouth to encourage nasal breathing during sleep. This trend, which has gained traction through social media endorsements, claims to reduce snoring, prevent bad breath, and improve overall sleep quality. However, the review, which evaluated 10 studies involving 213 participants, found that the practice may pose significant health risks.
While some benefits were observed, particularly for individuals with sleep apnea, the review highlighted a “serious risk of asphyxiation” if nasal passages become obstructed. This risk underscores the potential danger for those who engage in mouth taping without professional guidance, particularly if they suffer from conditions like nasal blockage or reflux.
The review noted that the purported advantages of mouth taping, such as reducing dry mouth and bad breath, were not consistently supported across studies. More pressing are the safety concerns, as covering the mouth can hinder breathing, especially if nasal congestion occurs during sleep.
Alternatives to mouth taping exist that can potentially offer safer ways to encourage nasal breathing. These include using nasal strips, which open the nostrils without blocking the mouth, and selecting the right type of pillow to support head and neck alignment. Additionally, maintaining good sleep hygiene practices, such as establishing a regular sleep routine and creating a conducive sleeping environment, can contribute to better sleep quality without the risks associated with mouth taping.
The review’s findings suggest that while some individuals might experience benefits from mouth taping, the potential dangers make it a controversial practice. Sleep experts recommend consulting a healthcare professional before attempting such trends, particularly for those with pre-existing sleep disorders.
