The new trend on TikTok is for one to tape their lips while sleeping. Users have claimed that they have noticed many benefits of this practice, including:

• More energy 
• Sharper jawline 
• Better skin, mood, and digestion 
• Reduced brain fog 
• Less cavities, gum disease and bad breath
• Strengthened immune system

The benefits of mouth taping involve taking a piece of skin-friendly tape and placing them over both lips to keep your mouth closed throughout the night have recently become a major media sensation. 

But is it safe? Does it work? Does science support this practice? Continue reading to learn more about mouth taping and what experts are saying. 

Benefits of Nasal Breathing 

There are significant benefits to breathing through one's nose. Nasal breathing is more efficient and effective than inhaling and exhaling through your mouth. It can humidify and filter air, while also activating the lower lungs to take deeper and fuller breaths. This can help your body relax as you ease into sleep. 

Breathing through your nose can help filter out allergens, pathogens, and dust, which can help defend against infections and ward off allergies. 

When you breathe through your nose, you produce nitric oxide, which flows through the lungs into the blood. As a vasodilator - substance that helps expand blood vessels - this can help lower blood pressure and improve blood flow. 

Also if you sleep with your mouth open, that may cause you to wake up with a dry mouth. This contributes to the production of cavities, bad breath, and a hoarse voice with dry, cracked lips. 

Benefits of Mouth Taping 

Even though this practice has taken social media by storm, it has not been extensively studied. There have been a few trials into where studies have looked at the effectiveness of mouth taping. It can alleviate snoring in people with pre-existing sleep conditions, like obstructive sleep apnea, which can occur when part, or all of your airway is blocked while you sleep. 

In one study of those with sleep apnea, researchers found that among 20 participants who slept with their mouths taped shut, 13 snored less with the tape than they did without it. In another study with 30 patients, researchers found they snored less severely, on average, when they had a patch over their mouths. 

But, due to the fact that studies on mouth taping are so limited, there is little known about how the practice could help people in general. 

As far as the other claimed benefits, such as better skin, that is false, according to experts who say that there is absolutely no evidence to support those claims. 

The Safety of Mouth Taping 

Not everyone should be taping their mouths. If you struggle to breathe through your nose due to a condition, then mouth taping could actually be quite dangerous. You'll know if you're this person because you struggle to breathe through your nose during the day.  

Instead of mouth taping, those individuals should be seen by an ear, nose, throat doctor because the issue could be anatomical, like a deviated septum, or medically caused by allergies sinusitis or chronic congestion. 

Also, if you snore, or wake up feeling exhausted, it's better to see a sleep specialist before reaching for mouth tape. A condition like sleep apnea can cause snoring and fatigue during the day, so it's important to understand the root of the problem first. Even without obstructive sleep apnea, you should consult with a doctor before trying to tape your mouth shut. 

However, if you truly want to try it, then it's important to do it right. One of the considerations is the type of tape that you are going to use. It should be able to come off easily without any tension or resistance. The goal isn't to keep your mouth taped shut, but to remind your muscle to relax into a closed mouth position. 

If mouth taping does not sound appealing, there are alternatives, such as reducing alcohol and smoking. Also, nasal strips, nasal dilators, and throat and tongue exercises can also address snoring. Changing sleeping positions from your back to another position can also promote nasal breathing without using tape. 

If you are struggling with your sleep, and would like to find a solution, please take the free online sleep test below and get in contact with one of our sleep health experts.