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Does Mouth Taping for Sleep Really Work?

person unrolling body tape

When was the last time you slept well? Many Americans struggle to get quality sleep – over a third report under seven hours of rest each night. This might explain why 37% of adults have experimented with viral sleeping hacks (like the “sleepy girl mocktail” we recently tried out). One trend gaining plenty of traction is mouth taping, which began circulating on TikTok in 2023 when a TikTok user shared her mouth taping journey and received over eight million views. 

People mouth tape for several reasons: to stop snoring, reduce mouth breathing, and (some claim) to sharpen their jawline. But does it live up to the hype? Let’s break it down.

What is mouth taping?

Mouth taping is exactly what it sounds like – applying tape over your mouth at night to encourage breathing through your nose while you sleep. The practice caught on as part of a wellness trend on TikTok. A recent survey by the American Academy of Sleep Medicine found that up to 10% of Americans have given it a try. Here's how it works: You place a piece of tape over your lips when they're comfortably closed. The idea is to keep your mouth shut so you have to breathe through your nose all night, which has several health benefits over mouth breathing.

The benefits of nasal breathing during sleep

man sleeping on backman sleeping on back

The way we breathe matters. While doctors generally don't recommend DIY mouth taping, they do agree that nasal breathing has its perks. Here's what breathing through your nose can do for you:

  • It helps you relax, making it easier to drift off to sleep.
  • It filters out dust and allergens before they reach your lungs.
  • It warms and moisturizes the air, giving your lungs a gentler experience.
  • It can reduce snoring (your bedmate might thank you).
  • It prevents dry mouth, which disrupts sleep for some.
  • It may lower your blood pressure by boosting nitric oxide production.

Does mouth taping actually work?

While the benefits of nasal breathing are intriguing, there’s not a lot of strong research supporting mouth taping itself. A few small studies hint at some benefits of mouth taping, including improved sleep quality and less fatigue. But we’re still missing comprehensive, peer-reviewed studies with concrete results. Like with any “body hack” that shows up on your feed, it’s smart to approach with caution.

If you have ongoing sleep issues, consult with your doctor first. It may be a sign of something deeper, and your doctor can help you pinpoint the root cause. Taking a careful approach matters more than you might think. In some cases, mouth taping can be risky, especially if you have undiagnosed sleep apnea.

Potential dangers of mouth taping

person sitting up in bed looking out windowperson sitting up in bed looking out window

Mouth taping may seem like an easy solution for better sleep, but medical providers say the risks outweigh the benefits. Some associated risks include: 

  • Blocking your airflow, making it hard to breathe (this can become dangerous if you have nasal congestion, respiratory issues or difficulty breathing in general)
  • Worsening sleep apnea symptoms
  • Skin irritation from the tape

The Sleep Foundation states that mouth taping may disrupt your sleep quality, either from the tape itself or from obstructed breathing. Poor sleep can have significant effects on both your physical and mental health. Remember, doctors recommend seven to nine hours of sleep each night. About one to two hours of that should be deep sleep.

If you're thinking about experimenting with mouth taping, talk to your doctor first. Especially if you have breathing issues or think you might have sleep apnea.

Alternatives to mouth taping for better sleep

There are several research-backed ways to improve our rest. Many involve simple lifestyle changes that lead up to that beauty sleep we all dream of.

woman laying on happsy organic mattress and smilingwoman laying on happsy organic mattress and smiling

1. Stick to a sleep schedule

Try going to bed and waking up at the same time every day – yes, even on weekends! A regular sleep schedule can impact the quantity and quality of your shut-eye. A study in Taiwan found that college students with irregular sleep schedules got poorer quality sleep. 

2. Create a relaxing nighttime routine

Sleep hygiene is essential! Create a wind-down routine that lets your body know it’s time to sleep. This could include:

  • Dimming the lights a couple of hours before bed
  • Deep breathing exercises
  • Taking a warm bath or shower to lower your core temperature (a key circadian sleep signal)
  • Sipping warm nighttime tea

3. Limit screen time

Ditching the screen is hard. But it’s so beneficial! Try to put away your devices at least an hour before bed. Better yet, make your bedroom a screen-free area. Your eyes, and mind, will thank you.

4. Set up your sleep sanctuary

Comfortable, high-quality bedding and pillows can make a world of difference in your sleep. At Happsy, we believe a great mattress is the foundation for restful sleep – and it shouldn’t break the bank. That’s why we crafted the Happsy Organic Mattress with your comfort, wallet and Mother Earth in mind. It’s made from certified organic materials, meaning it avoids harmful chemicals and flame retardants. Plus, it’s engineered to contour your body like a dream. 

5. Try herbal remedies

Certain herbs, like valerian root or chamomile, are traditionally used to promote sleep. They can come in teas, supplements or other forms. It’s always best practice to check with your healthcare provider before adding any herbs to your routine.

 

These natural remedies can help you work towards better sleep without resorting to face tape. Quality sleep is a journey, and finding what’s best for you might take some time. But trust us, it's worth it. 

The Verdict: To Tape or Not to Tape?

Nasal breathing has its benefits, but taping your mouth at night isn’t the safest way to get better sleep. 

Instead, try to focus on proven sleep hygiene practices. Restful sleep is the foundation of good health, and you can achieve a more restorative state without resorting to trends. We're committed to helping you reach your best sleep state, naturally. Our GOTS-certified organic sleep products are designed to support your journey to better rest – without compromising on safety or comfort. So you can wake up safe and Happsy. 

Did you know that allergies can lead to mouth breathing at night? Instead of mouth taping, check out this allergies blog post and curb your symptoms instead!