One of the most popular sleep hacks of Tikok, the mouth taping is supported by the affected and by celebrities. Even our sleep team gave the mouth an attempt – “Many upset night sleep” enhances our experience.
Mouth tapping Aficionados claims that it can stop snoring, eliminate bad breath and help you enjoy better, more comfortable sleep.
Nevertheless, despite its popularity, the mouth remains for the science and safety debate of breathing.
But this can be time to keep the conversation on the bed, as one Systematic review of mouth taping studies It has concluded that it “presents a serious serious risk of loss to individuals practicing this trend”.
Major takeaways from reviews
- Mouth tape pose health risk, especially when indiscriminately used
- Some benefits have been recorded to use mouth tape …
- But no positive effect of tendency was found in other studies
What is mouth tape?
In recent years, the mouth tape occurred on the tickek, as sleep hacks to reduce snoring, drooling and potentially tighten the jaw line. It is exactly what says on tin: a sticky patches that you place on top of your mouth so that you can force to breathe through your nose.
Since the ticket has become one of the most popular sleep hacks since he is free from algorithm, mouth tapping is subject to many studies.
Now a systematic review has assessed those studies and some recorded benefits for viral sleep trends, taking the risk of damage caused by many researchers.
For reviews, an initial 86 articles on the mouth taping were examined until 10 criteria were met, including a total of 213 patients.
Among them, two studies received possible benefits for people with sleep apnea, some we dive down.
However, four out of ten studies discussed the “severe risk” in the presence of “nasal blockage or resurrection when using mouth tapes.
And there was no consistent consensus that mouth taping had no benefit for sleep, in many studies there was no improvement for the participants after the tendency.
Is there an advantage of mouth tapping?
The review did not declare the mouth to unevenly declare and as mentioned above, some participants saw the improvement in sleep when using the hack.
However, researchers have warned against using indiscriminate practice – for example, spotting the trend during a tickek biping and trying it without reading the warning label.
But let’s look at those benefits …
Mouth tapping forces you to breathe through your nose and in doing so you avoid breathing from the mouth, such as dry tongue and bad breath.
Some studies found that mouth tapping may also reduce the symptoms of sleep apnea. Sleep apnea occurs when the muscles behind the throat fall, which makes you difficult to breathe as soon as you sleep.
But these results were not consistent. And when arguing the potential benefits of mouth taping, it is important to consider the dangers as well.
Is the mouth tapping risky?
Closing the mouth requires nasal breathing, but blocking the use of an important airway causes some serious risks.
First and most important, anyone with a blocked nose will be difficult to breathe when using mouth tapes.
A review of 2025 states that several studies placed anyone out with “nasal obstruction or pathology”, a safety concern that social media cannot be seen by scrolling for a quick sleep.
Even if you go to bed to breathe independently through the nose, there are ways to nostril as you sleep; Suddenly from the cold to a falling bed sheet.
If you experience vomiting or reflux during the night, the mouth tapping also carries a risk. With covering your mouth, you can start gag or choke.
While in many cases the worst part of the mouth tapping is ripping the strip the next morning, potential risks mean that it has been a viral hack the best online.
And if you experience sleep apnea or severe sleep disorders, talk to a doctor before trying any online hack – yes, our Tom’s guide includes the favorite.
Better sleep without tape
While systematic reviews do not dismiss all benefits from this viral sleep hack, the warning is enough to keep us under the mouth tape …
Okay, for most of us the mouth tape was sufficient, but if you were arguing on giving this tickery trend, there are some safe options here.
1. Use nose strip
Like the tape of the mouth, the strips of the nose get stuck on the face before going to bed. But unlike the tape of the mouth, the nose strips do not block a hole that you use to breathe.
These thin strips open the nostrils instead, causing more air to pass. This encourages you to breathe through your nose, not your mouth.
Our team has tested nasal strips and found that they can help you sleep during the cold and stop the noisy bed partners from snoring.
If you are trying to discourage breathing from the mouth during the night, the nose strips are not quite effective as closing your mouth, but they are very safe.
2. Change your pillow
The option for a safe (more comfortable) tape that encourages closed mouth is looking for the right pillow for your sleeping position.
The correct pillow selects your head, neck and spine in alignment, so your mouth is less likely to fall open while sleeping.
This year you can find our expert-tested pics for every sleeping position in every guide in our guide. Back and front sleepers often benefit from low scaffolds while side sleepers require some thick and more cushion.
Switching your pillow material can also be a little easier to breathe through the nose. Some pillow materials can trigger allergies, possibly the cause of breathing from your blocked nose -induced mouth.
Selecting for a memory foam or down optional pillow, which is less likely to cause a reaction, can keep your nostril clear (and your mouth shut).
3. Practice good sleep hygiene
Good sleep hygiene optimizes your gold routine so that you can sleep fast and enjoy high quality comfort.
This means to be properly curved before the bed, cut back on screen time in the evening and avoid caffeine in the afternoon.
We also recommend making a consistent sleep routine, so your body learns when to leave and when to wake up.
And sleep hygiene also involves practicing general hygiene – keeping your mattress and bed clean.
Regular mattress cleaning prevents the manufacture of dust, mildew and other allergies, which can all induce an allergic reaction, possibly a blocked nose and breathe through your mouth.
