Nocturnal mouth taping – fad or fact?
More people are taping their mouths at night. Is it a viral fad or an evidence-based treatment for snoring and ill health?
It might sound unusual at first, yet mouth taping is becoming one of the most talked about wellness trends of 2025 among those looking to improve sleep, cure snoring and sleep apnea, and support overall health.
The trend gained traction after the release of the bestselling book Breath: The New Science of a Lost Art by journalist James Nestor, in which he explores the science of respiration.
The idea is simple: place a piece of tape over the lips before bed to encourage nasal breathing through the night. “I was told by a Stanford researcher that she prescribes it to all of her patients,” James said in an interview with the BBC’s Science Focus. “The technology is pretty simple, but it is absolutely transformative to my sleep. And this is the one thing that I’ve heard from literally thousands of people that this is the biggest hack that they’ve had for their health.”
In his book, James outlines the many proven health benefits of proper breathing techniques and nasal breathing – such as improved oxygen efficiency, reduced snoring, better oral health, reduced stress, less sickness. He suggests mouth taping as a tool to help train the body to breathe through the nose during sleep.
James claims that humans have lost the ability to breathe properly and it’s making us sick. He says we should be nostril breathing – that mouth breathing can lead to a range of health issues from teeth cavities to chronic fatigue, stress, facial deformities, and bad breath in the morning. He highlights ancient practices that can improve respiratory health such as alternate nostril breathing.
Scientific evidence for mouth taping though remains limited. Most evidence is anecdotal or from small studies. Some sleep specialists note that while nose breathing does have known advantages, taping the mouth should be approached with care – particularly for those with underlying sleep disorders or breathing issues. It can be dangerous for those with undiagnosed sleep disorders or nasal obstructions. It’s best used cautiously and under medical advice.
Pros and cons of mouth taping
The positives
Mouth taping promotes nasal breathing, may improve sleep quality, oral health and respiratory efficiency, which can improve oxygen uptake and endurance during exercise.
Potential risks and concerns
Underlying conditions: If you have obstructive sleep apnea, nasal congestion, or a deviated septum, taping your mouth can be dangerous. It may worsen breathing problems during sleep.
Improper use: Using the wrong kind of tape (too strong or irritating) can damage skin or cause allergic reactions. Fully sealing the mouth with tape can be risky, especially if you need to open your mouth to breathe.
Safe use tips (if you choose to try it):
- Consult your healthcare provider first, especially if you snore, have sleep apnea, or nasal issues.
- Use medical-grade micropore tape or specially designed mouth tape.
- Start slowly – try it during short naps or while awake.
- Never fully seal your mouth shut – just encourage it closed.
