Should You Tape Your Mouth Shut at Night? The Truth Behind the TikTok Trend
- Michael Beiter
- Nov 5
- 2 min read
Introduction
If you’ve scrolled TikTok lately, you’ve probably seen someone asleep with a strip of tape across their lips—claiming it’s the secret to sleep better, fewer snores, and morning breath so fresh it could start its own mint company.
It’s called mouth taping, and yes—it’s exactly what it sounds like. The idea is that if you tape your mouth shut, you’re forced to breathe through your nose. Influencers say it can transform your sleep. Scientists say, “Let’s slow down there, MacGyver.”
Researchers from the London Health Sciences Center in Canada and the University of Saskatchewan recently decided to test this viral bedtime hack. They reviewed ten studies published between 1999 and 2024—and the results might make you keep the tape in the junk drawer where it belongs.
What the Science Says
The studies used everything from medical-grade tape to chin straps to see if sealing your lips shut could actually help you sleep better.
Here’s what they found:
In two studies, people with sleep apnea had fewer breathing interruptions, dropping from 12 events per hour to around 8.
But three other studies found no benefit at all.
One study compared taping to a dental sleep device, and only the dental device worked.
And in another, people kept trying to breathe through their taped mouths—puffing their cheeks out like confused blowfish.
The official conclusion: “The existing data does not support mouth taping as a sound clinical intervention.”
Translation: it’s not a miracle hack—it’s just a sticky situation.
Actionable Insights
If snoring or restless sleep are keeping you up, try the safe, boring things that actually work:
Sleep on your side instead of your back.
Use nasal strips or sprays to open airways.
Keep your room humid if the air’s dry.
If you suspect sleep apnea, talk to your doctor. (They’ll appreciate that you didn’t show up with duct tape on your face.)
Closing Thoughts
After 15 years of coaching, I’ve seen every trend that promises better sleep—from copper pajamas to pillow crystals. Mouth taping? Just another chapter in the long history of humans making things harder than they need to be.
Good sleep doesn’t come from gadgets or gimmicks—it comes from rhythm, rest, and consistency.
Save the tape for gift wrapping.
Your health is your wealth —Michael Beiter
Personal Trainer
Nutrition, Sleep, Stress Management, and Recovery Coach
References
Rhee J, Iansavitchene A, Mannala S, Graham ME, Rotenberg B. Breaking social media fads and uncovering the safety and efficacy of mouth taping in patients with mouth breathing, sleep disordered breathing, or obstructive sleep apnea: A systematic review. PLoS One. 2025 May 21;20(5):e0323643.
Comments