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If you’re struggling with sleep or snoring, mouth taping might not be the miracle solution it’s made out to be
Mouth taping: A comprehensive sleep evaluation, which may include a professional sleep study, can help identify the root cause of the problem and guide the way to safe, effective treatment.
In the quest for better sleep, a rising number of people are turning to unconventional wellness trends—and one of the latest to gain traction on social media is mouth taping. This technique, which involves placing a piece of tape over the mouth before bed to encourage nasal breathing, has been praised by proponents for allegedly improving sleep quality, reducing snoring, and supporting overall respiratory health.
While the physiological benefits of nasal breathing—such as humidifying inhaled air, filtering allergens, and enabling deeper sleep—are well-documented, experts are urging the public to tread carefully before embracing this trend.
“There is an increasing interest in mouth taping as a means to promote nasal breathing and increase sleep quality, but this trend should be approached with caution,” warns Dr A Jayachandra, Clinical Director & Senior Consultant, Interventional Pulmonology, CARE Hospitals, Banjara Hills, Hyderabad.
According to Dr. Jayachandra, mouth taping is not a one-size-fits-all solution, especially for people with undiagnosed or untreated sleep disorders such as obstructive sleep apnea (OSA). “Mouth taping could endanger some persons, particularly those with untreated OSA or underlying sleep disorders,” he says.
“The technique assumes that the nasal airway is fully working, which isn’t always true,” adds Dr. Manjunath PH, Consultant – Interventional Pulmonologist, Gleneagles BGS Hospital, Kengeri, Bengaluru. “People with structural issues like a deviated septum, chronic sinusitis, or allergic rhinitis may actually experience worsened sleep when their mouths are taped shut.”
Both specialists emphasize that a blocked or compromised nasal airway can lead to fragmented, restless sleep, and forcing nasal breathing in such situations may not only reduce sleep quality but also pose health risks.
Moreover, the trend touches on a broader concern: the growing societal pressure to “perfect” one’s sleep. This has given rise to a phenomenon known as orthosomnia—a sleep disorder driven by anxiety around sleep quality and optimization.
“The pressure to ‘sleep precisely’ could lead to orthosomnia, a type of anxiety related to monitoring and optimizing sleep,” explains Dr. Jayachandra. “As clinicians, we support evidence-based approaches rather than wellness fads that can do more harm than good.”
Dr. Manjunath echoes this caution. “Instead of attempting DIY sleep hacks, people who snore, wake up tired, or sleep poorly should consult a doctor,” he advises. “Personalized treatments—whether it’s CPAP therapy, breathing exercises, or nasal sprays—are often more effective and safer than self-imposed restrictions.”
The bottom line? If you’re struggling with sleep or snoring, mouth taping might not be the miracle solution it’s made out to be. A comprehensive sleep evaluation, which may include a professional sleep study, can help identify the root cause of the problem and guide the way to safe, effective treatment.
