Sleeping with Mouth Tape: Is This Viral Trend Safe or Risky?
In recent times, social media has popularized various health hacks, one of which is mouth taping. This method involves applying a skin-safe tape across your lips to promote nasal breathing during sleep. While there’s much buzz about its potential health benefits, recent studies indicate that mouth taping may not be as beneficial as claimed and could even pose risks.
Mouth taping has gained attention as individuals look for ways to enhance their sleep quality and overall well-being. The premise is straightforward: by keeping your mouth closed, you’re encouraged to breathe through your nose, which proponents suggest can lead to a more refreshing sleep and mitigate health issues often associated with mouth breathing.
However, a systematic review published in the journal PLoS One raises concerns, suggesting that mouth taping may not necessarily improve health and could be dangerous. Here’s what you should know about mouth taping, its potential hazards, and healthier breathing strategies.
What Is Mouth Taping?
Mouth taping is the practice of placing a piece of skin-safe tape over your lips to encourage nasal breathing while you sleep. It’s important to note that many individuals who breathe through their mouths at night often face airway dysfunction. As Andrey Zinchuk, MD, MHS, explains, there are several reasons you might experience disrupted nasal airflow, including:
- Colds
- Allergies
- Health conditions: Enlarged tonsils, deviated septum, or nasal polyps
People with obstructive sleep apnea (OSA) are particularly at risk for sleeping with their mouths open due to intermittent breathing pauses during the night. Although there isn’t concrete data on how widespread mouth taping is, clinicians have noted an increasing interest among patients who are prioritizing better sleep.
Why Are People Exploring Mouth Taping?
Those who are experimenting with mouth taping generally aim to harness the benefits associated with nasal breathing. According to Brian Rotenberg, MD, MPH, nasal breathing offers several advantages over mouth breathing, such as:
- Reduced drooling and dry mouth, leading to fresher breath
- Humidification and filtration of inhaled air
- Improved oxygen flow throughout the body
- Enhanced sense of smell and overall comfort
Does Mouth Taping Enhance Health?
The review conducted by researchers evaluated 86 studies regarding the effects of mouth taping on individuals with known mouth breathing or nasal obstruction. Unfortunately, the majority of the data was deemed inadequate for a solid scientific foundation.
The review ultimately highlighted the following points:
- Eight out of ten studies indicated that mouth taping provided no significant health benefits.
- Four studies warned of severe health risks, particularly for those with nasal obstructions, including potential oxygen deprivation.
- Two papers suggested a minor benefit for individuals with mild OSA, though these results were not clinically relevant.
The consensus is that the current evidence does not support mouth taping as an effective treatment for mouth breathing or sleep-disordered breathing, including OSA. The findings serve as a caution against following health trends propagating through social media.
Potential Risks of Mouth Taping
One of the main issues with mouth taping is that individuals who attempt it often have pre-existing problems with nasal breathing. As Boris Gilyadov, MD, states, blocking your mouth when nasal airflow is compromised can lead to serious consequences.
Insufficient air intake during the night can trigger panic responses in your body, causing drops in oxygen levels and rises in carbon dioxide. This may lead to increased heart rates and stress hormone spikes, straining vital organs over time.
For those with undiagnosed OSA, mouth taping can exacerbate the condition. The risk of choking or suffocation is also a real concern, especially if the tape loosens during sleep.
Should You Continue Mouth Taping If It Feels Effective?
While mouth taping may seem to yield positive results for some, it’s crucial to remember that it can obscure underlying health problems. Health experts recommend discussing any sleep issues with a primary care physician, who can refer you to a sleep specialist if necessary.
Once you receive a diagnosis, a personalized treatment plan can be developed for your unique situation. If you decide to pursue mouth taping, ensure that it’s done with medical supervision so that your healthcare provider can monitor your oxygen levels.
Alternative Solutions for Mouth Breathing
If you believe your mouth breathing stems from less severe issues such as allergies, booking an appointment with a healthcare provider is advisable. A thorough evaluation can help identify triggers and appropriate treatments, which may include:
- Saline nasal sprays
- Decongestants or antihistamines
- Staying well-hydrated
- Sleeping on your side
If mouth breathing is determined to be behavioral, practicing mindful breathing exercises can possibly reverse the habit. For OSA patients, treatments may range from using CPAP machines, custom dental devices, or surgical options as a last resort.
In conclusion, seeking professional advice is vital to address your sleep troubles. “Just because something feels uncomfortable doesn’t mean it has to remain that way,” Zinchuk reassures. Taking the first step toward addressing these concerns is crucial for your health.
