If putting a piece of duct tape over your mouth before bed sounds more like hostage-taking than helpful, you’re not alone. We feel like sweating our boobs just thinking about it, but plenty of people are on board with the idea of using duct tape to get a better night’s sleep.
The viral trend has over 40 million views on TikTok and is sworn by celebrities like Gwyneth Paltrow (who also sells mouth tape on her website).
To get the basics on mouth breathing, we asked Smita Patel, DO, an integrative neurologist and sleep medicine physician who serves on HealthyWomen’s Women’s Health Advisory Board, what you need to know about using mouth tape for sleep.
What is mouth bandage?
Placing a piece of tape over the lips at night to keep the mouth closed while sleeping. This basically forces the patient to breathe through the nose all night long.
The theory is that forcing yourself to breathe through your nose can help you sleep better because breathing through your mouth during sleep can have negative effects on your health, such as causing:
However, Patel noted that there isn’t much evidence to support this theory. “There are few studies on the use of duct tape on the mouth and it hasn’t been shown to effectively treat any health problems,” she said.
Mouth bandage for snoring
In addition to stopping mouth breathing, enthusiastic proponents claim that mouth bandage can also help reduce snoring. And a small study Back in 2015, it was discovered that participants snored less after covering their mouths with adhesive tape.
But snoring that interferes with sleep can be a sign of obstructive sleep apnea, a serious sleep disorder in which you repeatedly stop breathing during the night. “In the case of obstructive sleep apnea, taping your mouth shut can make breathing problems worse, especially for those with nasal congestion or obstructions,” Patel said. “And while it may reduce snoring, taping your mouth shut can actually make sleep apnea worse by making it harder to breathe.”
Side effects of mouth bandage
If you’re a mouth breather at night, waking up drool-free is everyone’s dream. And it’s tempting to turn to an easy solution, like a piece of duct tape, to get a good night’s sleep. But aside from the lack of long-term research on using duct tape, there are other drawbacks to consider.
Side effects of mouth bandage may include:
- Skin irritation on or around the lips.
- Pain when removing the tape
- Discomfort when using the tape
- Anxiety about the tape
- Difficulty falling and staying asleep due to the treadmill.
Who shouldn’t try using duct tape on their mouth?
Using duct tape on your mouth can seriously affect the ability to breathe for people with nasal congestion, allergies, colds, sinus infections, or structural problems like a deviated septum. So if you suffer from any of these conditions, don’t do it.
Additionally, people with severe heart or lung problems, a BMI over 35, and anyone taking sedatives or drinking alcohol are not advised to attempt to use duct tape on their mouth.
Is it safe to use duct tape on your mouth?
Patel said health care providers generally advise against using mouth tape as a home solution for sleep problems because it can worsen sleep apnea by making it harder to breathe. And, of course, there’s a lack of scientific evidence that it actually works.
Fortunately, there are some things you can try that don’t involve taping your mouth shut. For example, science He says sleeping on your side can help with snoring. And you can reduce mouth breathing and increase nasal breathing during the night by using nasal strips that help open the passages and make breathing easier.
Tapeing your mouth shut while sleeping may not be the best idea, but doing it with other people during the holidays? That’s the dream.
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