Don’t tape your mouth at night because you saw it on TikTok

One unusual TikTok trend that popped up over time is one geared toward a better night’s sleep, and it’s taping your mouth shut at night. This odd method claims to lead to a deeper sleep , reduce snoring, and reduce breathing through your mouth.

Despite the trend’s many online fans on TikTok, in a development that’s not very shocking, professionals have come out to warn against the practice, saying that it may be doing more harm than good. Here’s what to know about sleeping with tape over your mouth and why it’s not a good idea. Plus, we’re here to share some tried-and-true sleep tips during Sleep Week 2024 that can actually help improve your sleep.

What does the internet claim about mouth taping?

TikTok users claim that putting tape on your mouth before bed will force you to breathe through your nose, reducing dry mouth and improving your oral health. They also claim it will prevent snoring and help you sleep better.

Of note: The TikTokers advocating for taping are mostly using tape designed for this purpose or small strips of medical tape. Under no circumstances should anyone ever be going to bed with duct tape over their lips.

But even with the proper tape, you might want to steer clear of this trend. While it might make for a compelling video, and in theory should reduce mouth breathing, mouth taping is far riskier than it is beneficial, according to the doctors we spoke to.

What are the risks of month taping?

An underlying medical issue may cause mouth breathing and snoring, said Dr. Aarti Grover, medical director of the Center for Sleep Medicine at Tufts Medical Center, in a 2022 interview. Mouth taping won’t solve these problems and could be dangerous.

For example, sleep apnea is a sleep disorder where people have trouble breathing at night. It’s sometimes caused because the airway is obstructed, with snoring being a symptom of sleep apnea. Covering your mouth won’t solve the root issue and could make it even more difficult to breathe.

Nasal obstructions from allergies or sinus issues can also lead to mouth breathing and snoring. “Imagine you have an obstruction in your nasal cavity either from allergies or you’re congested and on top of that you tape your mouth, it could be problematic because you’re not getting enough air in from your nasal or your oral cavity,” says Grover. This could result in a person not getting enough oxygen at night.

There are other potential risk factors even for individuals who don’t have sleep-related conditions. "It's a terrible idea,” said Dr. Kathryn Boling, a primary care doctor at Mercy Medical Center in Baltimore, Maryland, in a 2022 interview. “There are a lot of TikTok [trends] I see where I am like, ‘Goodness gracious, where do these things come from?’”

Lips are very delicate. Repeatedly taping them could lead to abrasions and cuts, Boling says. What’s more, if you happen to throw up in the night and your mouth is taped, you run the risk of choking or suffocating on your own vomit, she says.

Are there any benefits to mouth taping?

Taping your mouth at night might reduce mouth breathing, says Grover. Breathing through your nose at night is healthier than through your mouth and can prevent you from waking up with a dry mouth, she says.

Nose breathing is a more efficient way for your body to get air. Plus, your nose filters air in a way your mouth cannot.

But Grover adds, “We don’t have a lot of data or studies on taping your mouth.”

What are some better ways to improve sleep and reduce snoring?

If you’re just looking to sleep better, there are (better) steps you can take that don’t involve taping your mouth closed.

For one thing, stop scrolling TikTok at night. Doctors and sleep psychologists agree that screen time is the enemy of sleep. The blue light emitted by electronic screens might impede production of the sleep hormone melatonin, while exciting content might arouse you rather than lulling you to bed.

Instead, consider reading a paper book or listening to an audio book, making a cup of tea, taking a bath, or giving meditation a shot in the hour before bed rather than looking at your phone—any of those will clean up your bedtime routine and lead to better quality sleep.

You can also invest in blackout curtains or a white noise machine to make your bedroom a better sleep environment.

But above all, talk to a doctor if you're struggling with snoring or mouth breathing at night, says Grover. A medical professional can help you determine whether you have an underlying condition that could make mouth taping useless or even dangerous.