A recent social media trend involving taping one's mouth shut at night to prevent mouth breathing has sparked considerable debate. But according to new research, this popular sleep hack may be less effective—and more risky—than people think.

Researchers at Western University in Ontario, Canada, recently reviewed 10 studies to determine if mouth taping truly offers any sleep-related benefits. Their findings, published in the open-access journal PLOS One, indicate that this trendy practice might not deliver significant health improvements and, in some cases, could even pose serious risks.

New: follow us on Bluesky

*Image Credit: Sevda Ercan via Shutterstock / HDR tune by Universal-Sci*

Can Mouth Taping Actually Help You Sleep Better?

Mouth breathing during sleep is linked to conditions such as snoring and obstructive sleep apnea, a disorder where breathing repeatedly pauses during sleep. Advocates of mouth taping argue that keeping the mouth closed forces breathing through the nose, potentially reducing these issues.

However, the review by Dr. Brian Rotenberg and colleagues revealed limited evidence supporting these claims. Out of the ten studies analysed, only two showed a slight improvement among people with mild sleep apnea. The remaining studies found no clear benefit.

Related article: A good night's sleep starts during the day - 10 simple tips to improve sleep quality - (Universal-Sci)

Hidden Dangers Behind the Tape

The analysis also highlighted serious safety concerns. Four studies warned of significant asphyxiation risks, especially for individuals experiencing nasal blockages due to conditions like allergies, a deviated septum, or enlarged tonsils. Sealing one's mouth shut could dangerously restrict breathing if nasal airways are already compromised.

Dr. Rotenberg advises caution as mouth taping is often endorsed by celebrities and influencers, but it’s not necessarily scientifically validated. For some people, it might lead to significant health risks.

Overall, the researchers concluded that more thorough studies are needed before recommending mouth taping as a safe and effective sleep solution. For now, anyone considering this practice should first consult with a healthcare professional to ensure it’s safe for their specific situation.

If you are interested in more details about the underlying research, be sure to check out the paper published in PLOS One, listed below.

Sources and further reading:

Breaking social media fads and uncovering the safety and efficacy of mouth taping in patients with mouth breathing, sleep disordered breathing, or obstructive sleep apnea: A systematic review - (PLOS One)
Why you don't actually need 8 hours of sleep per night - (Universal-Sci)
A good night's sleep starts during the day - 10 simple tips to improve sleep quality - (Universal-Sci)
Why Irregular Sleep Patterns Could Be Bad for Your Health - (Universal-Sci)

Too busy to follow science news during the week? - Consider subscribing to our (free) newsletter - (Universal-Sci Weekly) - and get the 5 most interesting science articles of the week in your inbox