If you’ve spent any time scrolling through social media lately, you might have stumbled across a peculiar new health trend: mouth taping.
Yes, you read that right—people are literally taping their mouths shut before bed, all in the name of better sleep.
And it’s not just your neighbour’s cousin giving it a go; celebrities like Gwyneth Paltrow, Emma Roberts, Ashley Graham, and even Jimmy Fallon have all sung its praises.
But before you reach for the sticky tape, experts are sounding the alarm: this so-called ‘health hack’ could do you more harm than good.
What is mouth taping, and why are people doing it?
The idea behind mouth taping is simple. By sealing your lips shut with a piece of tape overnight, you’re forced to breathe through your nose.
Proponents claim this can reduce snoring, improve sleep quality, and even help with conditions like sleep apnoea.
The logic is that mouth breathing is linked to a host of sleep-disordered breathing issues, so keeping your mouth closed should, in theory, help.
But as with many things that sound too good (or too weird) to be true, the reality is a bit more complicated.
What does science say?
A team of researchers led by Dr Brian Rotenberg at Western University recently took a closer look at the evidence.
They reviewed 10 separate studies on the effects of mouth taping during sleep. The results? Well, let’s just say it’s not exactly a ringing endorsement.
Out of the 10 studies, only two found that mouth taping might offer a slight improvement for people with mild obstructive sleep apnoea, as measured by the apnoea-hypopnea index (a standard way to gauge the severity of sleep apnoea).
But for everyone else? The benefits were either minimal or non-existent. Most studies found no solid evidence that mouth taping helps with mouth breathing, snoring, or sleep-disordered breathing.
The hidden dangers: When a trend turns risky
Here’s where things get serious. Four of the studies highlighted a potentially life-threatening risk: asphyxiation.
If you have any kind of nasal blockage—think hay fever, chronic rhinitis, a deviated septum, sinus disease, or even enlarged tonsils—taping your mouth shut could make it dangerously hard to breathe.
In these cases, your body relies on mouth breathing to get enough oxygen. Block both routes, and you could be in real trouble.
It’s a sobering reminder that what works for one person (or one celebrity) might not be safe for everyone.
As the researchers put it, ‘Many people are not appropriate for mouth taping, and in some cases it can lead to risk of serious health harm.’
Why do these trends catch on?
It’s easy to see why mouth taping has gone viral. It’s simple, cheap, and promises a quick fix for a common problem.
Add a sprinkle of celebrity endorsement, and suddenly everyone’s talking about it. But as we’ve seen time and again, not every trend that pops up on social media is backed by solid science—or safe for everyone to try.
What should you do if you’re struggling with snoring or sleep issues?
If you’re experiencing snoring, restless nights, or suspect you might have sleep apnoea, it’s important to consult your GP or a sleep specialist.
Before trying any new trends you’ve seen online—especially those affecting your breathing—always seek advice from a healthcare professional first.
As with many emerging health trends, mouth taping continues to spark both curiosity and concern. While some individuals report benefits, health experts advise caution and further research.
What are your thoughts on the practice of mouth taping? Have you tried it yourself or know someone who has? Do you think health trends promoted by celebrities should be subject to more scrutiny? Share your stories in the comments below and let’s help each other separate the fact from the fiction.
Also read: Could sleeping without pyjamas be the secret to healthier sleep? Here’s what experts found
If you are a heavy snorer, or you stop breathing during a snore or while you are asleep, then request your GP to refer you to a Sleep Specialist for a Full Diagnosis of your problem. It will probably be diagnosed as Obstructive Sleep Apnea, with a range of treatments including a CPAP (Continuous Positive Air Pressure) Machine which helps to keep your airway open while you are asleep, there are others like, Chin Strap, Mouth Guard, or Surgery, and the Sleep Specialist will take you through which may be the best, and some of the possible side effects of each solution.