TikTok shorts of people sharing their experiences and getting good results with mouth tape are swarming the internet. This technique is labeled the latest health craze, reducing snoring and improving sleep. However, should you be trying something recommended by someone without any medical background just because it works for them? Learn why people have been using mouth tape for sleep and its potential benefits and drawbacks.

Nasal vs. Mouth Breathing

The body has two channels for inhaling — the nose and the mouth. Between the two, nasal breathing is considered ideal due to its benefits, like reduced risk of infection.

The respiratory system comprises various organs and muscles, such as the lungs and diaphragm, that work in rhythm so you can take in air without any problem. While both the nose and the mouth are part of this inhalation network, the former is the primary channel for drawing air into the lungs.

It has hairs that filter the irritants in the incoming air. Additionally, the nose has a built-in mechanism that warms and humidifies the air before it reaches the lungs. This line up of respiratory networks ensures you send a supply of cleaner gas to the body.

While nasal breathing is the default respiration method, some people may have a condition that makes inhaling through the nose challenging. For instance, those with congenital anomalies, asthma or heart disease may shift from nasal to mouth breathing in the middle of their sleep. 

Unfortunately, the mouth doesn’t have the filtering system the nose has. Chronic breathing using it is associated with health problems like gum disease and difficulty swallowing. It also changes the shape of your jaw.

Mouth Taping as a Promising Solution

As the name suggests, mouth taping involves sealing the secondary passage of air to encourage nose breathing during sleep. It’s a recent health trend many do to prevent snoring and dry mouth. Is it safe, though? What does science say about it? 

No study evaluates mouth taping’s safety. While there’s no evidence, many people on social media swear by it. One specialist says it’s a technique for converting to nasal breathing. 

You can consciously correct your breathing pattern when you’re awake but not when you’re dozed off. The idea is to block the mouth to encourage inhalation through the nose throughout the night.

Mouth taping might help fix your breathing pattern. However, if you snore or have other sleep issues, get personalized advice from your doctor instead of taking the recommendation on social media, as it might not work for you.

What Science Says About Mouth Taping

Despite insufficient evidence on safety, a few studies have been conducted on the effectiveness of mouth taping. One was done on patients with mild obstructive sleep apnea. People with this sleep disorder tend to breathe with their mouth, which narrows the upper airway and worsens their condition. 

In this study, researchers recommended a 3M silicone hypoallergenic tape to seal the mouth during sleep. After one week of home sleep test, 13 out of 20 patients showed reduced severity of sleep apnea and snoring intensity.

Experts concluded mouth taping could be an alternative treatment before patients turn to drastic interventions, like surgery or continuous positive airway pressure (CPAP) therapy.

The Health Risks of Mouth Taping

Mouth taping has some risks. One expert cites that sealing your mouth can make breathing harder for people with already blocked nasal airways, such as those with sleep apnea. As a result, oxygen levels inside the body might drop.

Moreover, the body has two oxygen channels for a reason. If the primary passage is barred, breathing through the mouth — although not ideal — can help sustain the gas supply in the bloodstream while asleep. 

Skin irritation is another factor to consider when trying this trend. The skin around the mouth is highly sensitive, so using a tape may increase the risk of rash and other skin problems.

Using a Mouth Tape for Sleep

Some doctors may agree for you to try this method. However, be sure you and your primary care physician talk before using it and are aware of potential risks.

At the moment, studies proving its safety are scarce. People on social media tout its impressive upsides, but it doesn’t confirm it’ll work for you or others with sleep conditions. Stay on the safe side and visit your doctor for advice. Using it without their knowledge is like taking a special drug without a prescription, which could worsen your health problem.

Alternatives to Mouth Taping

If you’re having trouble getting shuteye, here are a couple of sleep accessories that can help reduce snoring and relax your nervous system for hibernation.

Melatonin Supplements

Melatonin pills can help normalize the circadian rhythm by changing how your body responds to darkness. They can be an effective remedy in addressing short-term episodes of insomnia. You can get them over the counter, but consult your doctor before buying as they might have a better suggestion of fixing your overnight restlessness. Furthermore, limit their use for up to one to two months when your sleep improves. 

Medical Mouthguards

These tools are generally prescribed to people with mild to moderate sleep apnea to aid in proper respiration. Wearing one while asleep keeps the airways open and reduces the risk of breathing problems.

Ensure you get one customized for you instead of buying off-the-shelf options. They can be an excellent adjunct therapy for people who aren’t ready to explore CPAP or other advanced interventions. 

Using Mouth Tape for Sleep Looks Promising

Limited evidence exists on the effectiveness of using a mouth tape for sleep. Despite this, recent research is encouraging because of the scant positive outcomes. If it ever gets approved, it would be an affordable and viable option for millions worldwide experiencing sleep apnea. 

If you’re diagnosed with a sleeping disorder, the best course of action is to talk to your doctor so they can develop a personalized plan for you. Testimonies on social media are compelling, but don’t let others’ words blunt your logic and put your health at risk for doing it without supervision. Collaborate with your primary care physician to solve your sleep issues.