Breathing stoppers may deliver improved sleep, yet specialists alert to potential severe damages

Reimagined Guide:

Hey there, buddy! Join me as we dive into the buzzworthy world of mouth taping, a sleep hack gaining traction on social media. Our sleep team even gave it a whirl – and let's just say, multiple sleepless nights ensued!

Mouth taping fans boast about its potential to abolish snoring, combat halitosis, and enhance overall sleep quality. But is there truth behind the hype, or should it remain in the realm of viral trends?

Well, it’s time to put the rumors to rest, as a comprehensive review of mouth taping studies has concluded that indiscriminate use of this fad may pose a "potentially serious risk of harm."

Glimpses from the Review

Mouth taping can be detrimental to health when practiced without caution
Occasional benefits to mouth taping have been noted...
Some research showed limited positive effects of the trend...

Mouth taping rose to fame on TikTok as a sleep solution for reducing snoring, drooling, and potentially even sculpting the jawline. Simply put, it's a sticky patch you slap over your mug to compel nasal breathing during slumber.

Escaping TikTok's algorithm to become one of the most talked-about sleep hacks on the web, mouth taping has attracted numerous studies.

Now, a thorough review has evaluated these studies and discovered few recorded benefits from the viral sleep trend. Instead, several researchers have pointed out potential dangers associated with mouth tape.

For this review, an initial 86 articles on mouth taping were pored over until 10 meeting the criteria remained, covering a total of 213 participants.

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Among them, two studies indicated potential benefits for those with sleep apnea, a topic we’ll delve into next.

However, four out of ten studies expressed grave concerns about the "risk of asphyxiation in the presence of nasal obstruction or regurgitation" when employing mouth tape.

And there was no uniform consensus that mouth taping provided any benefits for sleep, as several studies found little to no improvement for participants following the trend.

Does mouth taping have any benefits?

The review doesn't altogether discredit mouth taping but warns against careless use, such as spotting the trend during a TikTok binge and trying it without perusing the fine print.

But if we look at those benefits...

Mouth taping orchestrates nasal breathing, thereby avoiding the pitfalls of mouth breathing, like a dry tongue and less-than-fresh breath.

Some of the studies even suggested mouth taping could help alleviate sleep apnea symptoms. Sleep apnea occurs when the throat muscles collapse as you snooze, making it more difficult to breathe.

However, these results were inconsistent. And when weighing the potential upsides of mouth taping, it's crucial to consider the drawbacks as well.

Is mouth taping risky?

Sealing the mouth necessitates nasal breathing, yet blocking an essential airway carries serious risks.

First and foremost, anyone grappling with a stuffy nose will struggle to breathe with mouth tape.

The 2025 review indicates that several of the studies excluded patients with "nasal obstruction or pathology," a safety measure that may not cross the minds of social media sleep fix seekers.

Even if you rocked to dreamland with a clear nose, this doesn't ensure your nostrils will remain free throughout the night – a sudden cold, a falling bedsheet, or other factors could instigate a blockage.

Mouth taping also poses a risk for those who experience nighttime vomiting or reflux, as your mouth remains covered, increasing the likelihood of gagging or choking.

While in most cases, pulling off the tape is the worst part of mouth taping, the potential hazards mean this is one viral hack best left hovering in the cloud.

In case you wrestle with sleep apnea or severe sleep disorders, consult your medical professional before experimenting with online DIY tricks – yes, that includes our beloved sleep hack recommendations from Tom's Guide.

Snoozing Soundly without Mouth Tape

While the systematic review doesn't dismiss all benefits from this viral sleep hack, the warnings are enough to make us peel off the tape...

Alright, giving mouth tape a test run was, to put it mildly, a nightmare, but if you were considering diving into this TikTok trend, here are safer alternatives.

1. Utilize a Nasal Strip

Like mouth tape, nasal strips are adhered to the face before you hit the hay. Unlike mouth tape, nasal strips don't block a breathing avenue.

These sleek strips instead keep your nostrils wide open, allowing more air to flow through. This encourages nasal breathing, not mouth breathing.

Our team has tested nasal strips and found they can help you catch some Z's during a cold and silence your noisy bed partner on snore patrol.

If you're trying to discourage mouth breathing during your beauty rest, nasal strips aren't as effective as taping your pie hole shut, but they're much safer.

Breathe Right Nasal Strips: **was $19.99 **now $16.69 at Amazon**Several members of our sleep team have found relief through the use of nasal strips, whether battling a blocked nose or a partner with a snoring addiction. If you're looking to quit mouth breathing, nasal strips can offer some relief.

View Deal## 2. Audition New Pillows

A wiser (and cozier) alternative to tape that encourages fanciful dreams with your mouth sealed shut is selecting the perfect pillow for your snooze position.

Picking the ideal pillow height keeps your head, neck, and spine in proper alignment, making it less likely for your mouth to drop open as you sleep.

You can find our expert-approved picks for every sleep style in our guide to the best pillows for this year – back and front sleepers tend to benefit from lower lofts, while side sleepers require something thicker and plusher.

Swapping up your pillow material might also aid nasal breathing. Some materials can induce allergies, potentially the cause of your stuffy nose-caused nose breathing.

Selecting a memory foam or down alternative pillow, which are less prone to allergen-induced congestion, may help keep your nostrils unplugged (and your mouth closed).

3. Practice Exceptional Sleep Hygiene

Cultivating optimal sleep hygiene optimizes your bedtime routine so you snag some shut-eye faster and enjoy higher quality slumber.

This entails winding down properly before bed, curtailing screen time in the evening, and avoiding caffeine after lunch.

We also encourage a consistent sleep schedule, so your body learns when to call it a night and when it’s time to rise again.

And sleep hygiene includes practicing good personal hygiene as well – maintaining a clean mattress and bedding keeps allergens at bay.

Frequent mattress cleaning prevents a buildup of dust, mold, and other irritants, all of which can provoke an allergic response, potentially resulting in a stuffy nose and the need to breathe through your mouth.

Mouth taping, despite its growing popularity on social media, can cause serious health risks, particularly for those with nasal obstruction or pathology, as indicated by a comprehensive review on the topic.
Practice exceptional sleep hygiene by winding down properly before bed, avoiding caffeine, maintaining a clean mattress and bedding, and cultivating a consistent sleep schedule to ensure optimal sleep and reduce the need for mouth taping.