Should you try mouth taping to prevent snoring?

Advocates of mouth taping claim several benefits, particularly related to sleep quality and oral health. Photo / 123RF
A load of nonsense or a life-changing simple practice? Here’s what experts think about the growing trend.
The thought of sticking a piece of tape over your mouth before going to sleep seems rather bizarre. The idea being that it forces us to breathe through our noses which enhances sleep and stops you from snoring. But is interfering with something as natural as, well, breathing – the one thing we’re born doing and continue doing until the moment we die – really necessary, or even wise?
Fans of mouth taping literally place a medical-grade piece of tape over the mouth at bedtime. The belief being that breathing through your mouth is associated with numerous health conditions, including snoring, bad breath and poor oral health. Breathing through your nose instead, advocates argue, is the body’s more natural way of taking in air and could reduce the amount you snore.
By physically blocking the mouth, people are compelled to breathe through their nose while sleeping. “Mouth breathing changes the physical body and transforms airways, all for the worse,” claims science journalist James Nestor, author of 2020′s best selling book Breath.
“Inhaling air through the mouth decreases pressure, which causes the soft tissues in the back of the mouth to become loose and flex inward, creating less space and making breathing more difficult,” he explains.
“Inhaling from the nose has the opposite effect. It forces air against all those flabby tissues at the back of the throat, making the airways wider and breathing easier. After a while, these tissues get “toned” to stay in this open and wide position.”
Advocates of mouth taping claim several benefits, particularly related to sleep quality and oral health, including:
“As a sleep psychologist, I have increasing numbers of patients asking me about mouth taping,” says Dr Lindsay Browning, a sleep expert at Trouble Sleeping and author of Navigating Sleeplessness.
Browning says that the primary reason for most people trying to ensure they breathe nasally, is because breathing through the mouth is associated with snoring.
But, she would not recommend the practice without medical supervision. “For anyone considering mouth taping, it is vital to first consult a doctor, particularly to rule out conditions like obstructive sleep apnoea,” a common sleep-related breathing disorder that causes frequent pauses in breathing during sleep.
In terms of improving airflow, “breathing through the nose filters dust and particles from the air and moisturises it, preventing the airway from becoming dry,” says Dr Browning.
“The warmth and moisture from the nose mean the inhaled air has smoother entry into the lungs, and with nose-breathing there is 10 to 20% more oxygen uptake, than with breathing through the mouth.”
In a Japanese study in 2013, breathing through the mouth was found to have a negative effect on the levels of oxygen in the prefrontal cortex – the part of the brain which helps regulate our emotions and our ability to focus – whereas nasal breathing did not have the same effect.
The reason why mouth taping has been linked to reducing stress is because it can promote slower and deeper breathing patterns, which activate the body’s parasympathetic nervous system, a network of nerves that helps the body relax and conserve energy.
Methods can vary from applying smaller pieces horizontally over the lips to larger pieces over the whole mouth.
“It seems straightforward but it’s essential to follow certain safety guidelines,”says Dr Thomas Crawford-Clarke, principal dentist at Luceo, a London surgery. Here’s how to do it correctly he says:
1. Use the appropriate tape
Medical-grade tapes or specially designed mouth strips are the safest options. These tapes are designed for skin contact and are easy to remove. Avoid using duct tape (!) or other adhesives not intended for the skin, as they can cause irritation or injury.
2. Start gradually
If you’re new to mouth taping, begin by trying it during short naps before transitioning to overnight use. This helps to get accustomed to the sensation and ensures you’re comfortable.
3. Consult with a healthcare professional
If you have any respiratory conditions, such as sleep apnoea, it’s crucial to speak with a sleep specialist before trying mouth taping or avoid it altogether.
4. Monitor your sleep patterns
Pay attention to how your body reacts. If you experience discomfort, difficulty breathing, or wake up gasping for air, discontinue the practice and consult a healthcare provider.
James Nestor, while researching Breath, tried various methods – including band-aids and scotch tape – and decided that a single stamp-sized piece of surgical tape applied to the centre of the lips worked best in terms of comfort, not leaving residue and causing little irritation.
If mouth taping does not appeal, there are alternatives, including:
“Nasal strips, such as Breathe Right strips, can help open the nasal passages and improve airflow without the need to tape the mouth,” explains Crawford-Clarke. “They are a non-invasive solution, widely used to reduce snoring and alleviate congestion.”
The dentist also suggests that mouth exercises and therapies can be effective for better oral health. “Exercises targeting the muscles around the mouth and throat may help reduce mouth breathing over time,” he says, with tongue-moving exercises you can do at home. Known as “myofunctional therapy, these specific exercises aim to strengthen the muscles that control breathing and can be an effective alternative to mouth taping”.
Browning says the use of a mandibular advancement device (MAD) is a safe option to try. This is a medical device that helps treat sleep apnoea, snoring, and teeth grinding which is inserted into the mouth before going to sleep to move the lower jaw forward. This opens the upper airway to make breathing easier.
She also says that continuous positive airway pressure (CPAP) machines have had some positive results in studies. These are used to deliver a set pressure to the airways – that is maintained throughout the respiratory cycle – during both inspiration and expiration.
“Anyone concerned with mouth breathing should consult a doctor to explore safer, clinically proven solutions to snoring or sleep difficulties,” says Browning. “Sleeping on your side, using nasal strips, reducing allergens, or using a mandibular advancement device are all more effective options.”
There are valid concerns surrounding the safety of mouth taping. The primary risks include:
Browning says that despite its widespread promotion, and the fact that there are proven benefits to nasal breathing, there is actually no scientific evidence supporting the effectiveness of mouth taping for sleep. And what’s more, it can be dangerous.
“For people with obstructive sleep apnoea (OSA), mouth taping is a particularly dangerous thing to do,” says Browning.
“OSA is where the airway becomes blocked during the night causing the sleeping person to wake up in order to restart breathing. This causes a strain on the heart as well as extreme daytime fatigue due to the disrupted poor quality sleep.”
For people with OSA, she says, taping the mouth could worsen the airway obstruction, especially if the cause of their sleep apnoea is related to nasal congestion, enlarged tonsils or adenoids, excess weight, or other anatomical factors.
“Many people may not even be aware they have sleep apnoea, which increases the risk of mouth taping being unsafe. Additionally, those with conditions like asthma, allergies, or nasal blockages (for example from a deviated septum) may find it dangerous to tape their mouths shut, as it forces them to rely on already compromised nasal pathways.”
Crawford-Clarke also says that using the wrong type of adhesive can cause irritation or damage to the sensitive skin around the lips. “And some people may feel anxious or claustrophobic when taping their mouth, which could interfere with their sleep.
“Myself and many other medical professionals remain cautious about mouth taping due to the lack of robust clinical evidence supporting its benefits,” he says.
He also points out that many people’s interest in mouth taping coincides with them also paying more attention to their overall health, such as by getting fitter or losing weight, so not all of the celebrated benefits might not be down to the practice of mouth taping in isolation.
“And finally, some investigation found that even with the tape (which quite sensibly doesn’t cover the whole mouth) many users still managed to breathe through their mouths.”
The expert opinion
“While nasal breathing is generally considered healthier due to its filtration properties and ability to improve oxygen absorption, mouth taping may not be the safest or most effective way to achieve this for everyone,” says Crawford-Clarke.
“Mouth taping may help some people by encouraging nasal breathing, but it is not a one-size-fits-all solution and as with any health trend it’s advisable to consult a healthcare professional before trying it.”
Browning concludes that while mouth taping may work in theory, the potential risks far outweigh any benefits in her opinion – especially if underlying health conditions are present.
“Rather than trying mouth taping, I recommend consulting a doctor to explore safer, clinically proven solutions to snoring or sleep difficulties.
“If you’re struggling to breathe through your nose at night, it’s important to identify and address the cause before considering mouth taping, which may only exacerbate the issue.”