What Science Says About Mouth Taping and Sleep
As discussed in last week’s Cultivating Chill, the purpose of mouth taping at night is to encourage the heart-healthy practice of nasal breathing. When we breathe through the nose, the body produces nitric oxide, which helps expand blood vessels which increases blood flow and oxygen levels. This not only lowers blood pressure but also improves cardiac vagal tone—both of which contribute to heart health. Additionally, slow, deep breathing also stimulates the vagus nerve, triggering a relaxed state of mind that promotes restful sleep.(9)
This is part of the reason why mouth taping has gained popularity as a sleep aid.(7) There is a wealth of anecdotal support on social media, including the plethora of TikTok videos discussing mouth taping with over 9,000 videos as of March 2025.(14) However, experts remain divided on the topic. While some sleep specialists and doctors endorse the practice as an effective way to improve sleep, others are more cautious, agreeing with the theory but warning against the potential risks.(1)(8)(13)
For example, a July 2024 article from Women’s Health discussed the potential benefits of mouth taping, including improved sleep. While experts acknowledge that nasal breathing can help individuals relax and stay calm, they were reluctant to recommend mouth taping as a sleep aid. One doctor pointed out that if someone is struggling to breathe through their nose, there may be underlying issues that need to be addressed.(11)
Mouth Taping as a Sleep Aid
While there are studies that support the anecdotal claims of improved sleep, the main concern with mouth taping is the lack of conclusive scientific evidence. In February 2025, the American Journal of Otolaryngology published the first comprehensive literature review on the effects of mouth taping. The review analyzed 177 studies, but only 5% met all inclusion and exclusion criteria. Due to the growing popularity of the topic on TikTok, the researchers also examined the first fifty videos that met the same standards.
Because of a “lack of consensus” in the selected studies and TikToks, the researchers were unable to confirm the claimed benefits. While they did identify evidence suggesting mouth taping may positively impact snoring, bilevel ventilation, and obstructive sleep apnea, they emphasized that more "high-quality research" is needed before drawing any clinical conclusions.(6)
Details from the 2025 Study
The TikToks
Most of the TikToks promoting mouth taping highlighted its potential benefits, with 36% of the videos claiming that it relieves insomnia and leads to a "more refreshing sleep." Sixteen percent reported a reduction in snoring, while 3% suggested improvements in sleep apnea.
However, not all TikToks endorsed mouth taping as a sleep aid. Four percent cautioned against the practice, raising concerns about a decrease in oxygen for people with “sleep apnea, allergies, asthma, (or) nasal obstruction.” Other concerns included the possibility of worsening snoring or sleep apnea, obstructing the alternative breathing route, and increasing carbon dioxide levels, which could lead to “strokes, seizures, or blackouts.”(6)
The Studies:
Mouth Taping and Snoring
Out of the nine studies reviewed, only two used mouth tape exclusively as a sleep aid. One such study, published in Healthcare in 2022, examined the effects of mouth taping on individuals managing mild obstructive sleep apnea (OSA) and its impact on snoring. The experiment included 20 participants, all of whom were in the experimental group.
The participants were between the ages of 20 to 60, with a median age of 38. They all exhibited one or more of the following symptoms: sleep-disordered breathing, mouth-breathing during sleep, and throat dryness upon waking. The mouth tape used was 3M silicone hypoallergenic tape. The study was conducted as a home sleep test, allowing participants to tape their mouths while sleeping in their own homes rather than in a sleep lab.
Researchers measured the median apnea/hypopnea index (AHI) and median snoring index (SI) of the participants. A baseline was taken one week before the experiment, with measurements repeated a week into the program. To be considered a “responder,” a participant’s snoring index had to decrease by at least 50% during the mouth taping home sleep test. By the end of the study, both the AHI and SI had decreased by half for over 70% of the participants. The researchers concluded that mouth taping not only reduced snoring but "could be an alternative treatment in patients with mild OSA before turning to CPAP therapy or surgical intervention."
While the conclusion is promising for those managing OSA, the researchers acknowledged several limitations. These included the absence of a control group, the small sample size, and the lack of a placebo comparison. Additionally, of the 20 participants, only one was female, further limiting the impact of the results. Moreover, there was “no long-term effect was evaluated.”(10)
Mouth Taping and Asthma
The other study that used only mouth tape as a sleep aid was published in 2009 in the Respiratory Medicine journal. It was a "randomized, single-blind, crossover study" involving 50 participants who had asthma but no other major health conditions. The group consisted of 18 males and 32 females, between the ages of 18 and 72, with a mean age of 53. The mouth tape used was 2.5 cm wide microporous tape. This was another home sleep test, with participants keeping diaries to track daily data.
Half of the participants began the experiment by sleeping with mouth tape, then switched to sleeping with no mouth tape halfway through the study. The other half did the reverse. The study lasted four weeks for each session, with a two-week "washout period" between them. Although some participants found the practice to be "very or fairly acceptable," there was no scientific evidence to suggest that mouth taping had any positive or negative effects on those with asthma.(5)
Again, while there is some anecdotal and scientific evidence supporting mouth taping as a sleep aid, the clinical results remain inconclusive. Both the general public and the scientific community are divided on sleep benefits of mouth taping. The American Journal of Otolaryngology is accurate in their summation that more “high-quality research” is needed.
Not Enough Sleep
Almost 40% of American adults aren’t getting the recommended seven hours of sleep, with the majority of the sleep-deprived falling between the ages of 45 and 64.(2)(3) According to the most recent Sleep Foundation survey, 37% of respondents reported sleeping worse in 2023 compared to previous years. While many have experimented with various sleep hacks, only 7% tried mouth taping—a surprising statistic given the reported popularity of the trend. The most common sleep hack was taking a shower before bed (45%), followed by using a weighted blanket or opening a window (26%). Several participants also mentioned purchasing new products like pillows, mattresses, and blackout curtains to improve their sleep.(12)
Getting a good night’s sleep is crucial for every person’s well-being. Although mouth taping has gained attention as a sleep aid, the scientific support is limited, preventing it from being considered a clinical treatment. The practice encourages nasal breathing, which is a slow, deep breath that stimulates the vagus nerve, activating the body's "rest and digest" system. Nasal breathing offers greater health benefits than mouth breathing. The Cleveland Clinic confirms that mouth breathing not only increases the likelihood of snoring but also causes dry mouth, chapped lips, and bad breath—issues that nasal breathing helps prevent.(4)
Concluding Thoughts
Mouth taping as a sleep aid is a growing wellness trend, fueled by anecdotal feedback. Unfortunately, there is still a lack of conclusive scientific evidence to fully support its benefits. The primary goal of mouth taping is to promote nasal breathing, and one of the reported benefits is a more restful sleep. However, it’s important to recognize that this practice may not be suitable for everyone—and that’s perfectly fine. There are countless other ways to improve your sleep, from investing in a new pillow to enjoying the comfort of cozy sheets or simply opening a window for fresh air. The key is to pay attention to how different sleep aids and practices affect your body. If something isn’t working, it’s okay to let it go, give yourself some grace, and try something else. Sleep is a deeply personal journey, and finding what works best for you should always be the priority, regardless of trends.
Bibliography
1 - Broch, Lauren, PhD. “Could Mouth Taping Help You Sleep Better?” The Well by Northwell, October 21, 2024.
2 - Center for Disease Control and Prevention. “About Sleep.”
3 - Center for Disease Control and Prevention. “FastStats: Sleep in Adults.”
4 - Cleveland Clinic. “Nose Breathing vs. Mouth Breathing: Which Is Better?”
5 - Cooper, Sue, Janet Oborne, Tim Harrison, Anne Tattersfield. “Effect of Mouth Taping at Night on Asthma Control – A Randomised Single-Blind Crossover Study.” Respiratory Medicine 103, no. 6, (2009): 813-819.
6 - Fangmeyer, Sarah K., Christopher D. Badger, Punam G. Thakkar. “Nocturnal Mouth-Taping and Social Media: A Scoping Review of the Evidence.” American Journal of Otolaryngology 46, no. 1, (2025).
7 - Google Trends. “Mouth Taping at Night, United States, 5 Years.”
8 - Kiappes, Anna. “Taping Your Way to a Better Night Sleep? Experts Say Don’t Do It.” Baylor College of Medicine, April 15, 2024.
9 - Laborde, Sylvain, Maša Iskra, Nina Zammit, et al. “Slow-Paced Breathing: Influence of Inhalation/Exhalation Ratio and of Respiratory Pauses on Cardiac Vagal Activity.” Sustainability 13 (2021): 1-14.
10 - Lee, Yi-Chieh, Chun-Ting Lu, Wen-Nuan Cheng, Hsueh-Yu Li. “The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study.” Healthcare 13, no. 10 (2022).
11 - Luppino, Olivia. “Is Mouth Tape Safe? Here's What To Know About The Trendy Wellness Practice, Per Experts.” Women’s Health Magazine, July 15, 2024.
12 - Rochfort, Heather Balogh.“The Year in Sleep: 37% of Us Slept Worse in 2023.” Sleep Foundation, December 15, 2023.
13 - Smith, Molly. “Do Sleep Experts Support Mouth Taping?” Loma Linda University Health, October 12, 2023.
14 - TikTok. “#MouthTaping.”
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