Mouth taping has become a popular sleep trend on TikTok, with users claiming that keeping their mouths shut at night can help them sleep better and reduce snoring.

However, while breathing through the nose has advantages, there is limited evidence that taping the mouth shut actually improves sleep. A 2025 systematic review of 10 studies involving 213 people found mixed results, with some studies reporting modest improvements in specific measures of sleep-disordered breathing.

The practice may also pose risks, particularly for people with blocked nasal passages or underlying sleep disorders. Experts warn that mouth taping should not be viewed as a simple solution for snoring or breathing problems during sleep.

Does Mouth Taping Actually Help You Sleep Better?

According to a 2025 systematic review, research on mouth taping as a way to improve sleep or treat sleep-disordered breathing is limited. Researchers examined 10 studies involving 213 participants, but their methods and outcomes varied, making it difficult to draw firm conclusions.

Some studies found improvements in measures related to sleep apnoea. Two studies reported reductions in the apnea-hypopnoea index, which measures how frequently a person's breathing stops or becomes reduced during sleep.

However, the review found that all 10 studies had limitations, including concerns about study quality and the risk of bias. The researchers concluded that there is insufficient evidence to support mouth taping as a general treatment for mouth breathing, sleep-disordered breathing or obstructive sleep apnoea.

Who Should Avoid Mouth Taping?

Mouth taping may be especially dangerous for people who cannot breathe freely through their nose while sleeping.

The 2025 systematic review found that several studies excluded people with nasal obstruction or other nasal conditions. Researchers also identified potential hazards, such as asphyxiation, when the mouth is sealed in people with impaired nasal breathing.

People with chronic nasal blockage, as well as those with moderate or severe obstructive sleep apnoea, should not use mouth taping as a substitute for medical evaluation or established treatment. When an underlying obstruction interferes with airflow, forcing the mouth closed may be ineffective or even harmful, according to the researchers.

This is especially important because mouth breathing during sleep may be a sign of an underlying problem rather than simply a habit. Sealing the mouth without addressing the reason a person is breathing through it may not address the underlying problem.

What Are Safer Alternatives to Mouth Taping?

Rather than relying on mouth tape, people who snore or have difficulty breathing while sleeping should address the underlying cause.

Some people may find that sleeping on their side helps keep their airway open and reduces snoring. Nasal strips may also help improve nasal airflow, especially if congestion is causing breathing difficulties. These approaches, however, do not replace medical treatment for obstructive sleep apnoea.

People who snore frequently, wake up gasping or feel excessively tired during the day should consult a healthcare professional to determine whether an underlying sleep disorder is to blame.

Established treatments for obstructive sleep apnoea, such as continuous positive airway pressure (CPAP) or an oral appliance, may be recommended depending on the condition and the individual's needs.

For now, mouth taping may be better left as a viral sleep trend than treated as a proven way to improve sleep. With limited evidence of benefit, people with persistent snoring or breathing problems may be better served by addressing the underlying cause.

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