Mouth taping at night: a shortcut to nasal breathing?

Эта статья пока доступна только на английском языке.

Taping your mouth at night has become quite popular lately. The idea behind "mouth taping", widely shared on social media, is that with the mouth taped shut you are forced to breathe through your nose during sleep and therefore sleep better.

Breathing through the nose is of course important. But I think the real question is a different one: why isn't your nose open? A mouth that stays open at night is usually not a habit, but a sign that not enough air is getting through the nose.

Why does nasal breathing matter?

The nose is not just an entrance to the airway; it is an organ that prepares air for the lungs. It warms and humidifies the air we breathe in and traps a large part of the dust and particles in it. When we breathe through the mouth, this preparation step is skipped.

That is why people who breathe through their mouth all night often notice the following in the morning:

• A dry mouth and throat, sometimes a burning feeling
• Snoring
• Drool marks on the pillow
• Waking up unrefreshed and feeling tired during the day

What may be behind mouth breathing at night?

Before taping the mouth, we need to look at why the nose is not letting enough air through. The most common causes are:

• Deviated septum: a bend in the wall dividing the nose can narrow the airway on one or both sides.
• Enlarged turbinates: swelling of these structures inside the nose can increase blockage, especially at night and when lying down.
• Allergic rhinitis: allergic swelling of the nasal lining, often with sneezing, a runny nose and itching.
• Chronic sinusitis and nasal polyps: these can cause long-lasting blockage, a reduced sense of smell and post-nasal drip.
• Enlarged adenoids and tonsils in children: something that must always be considered in a child who snores and sleeps with the mouth open.
• Another breathing problem during sleep: for example sleep apnoea, which may come with loud snoring, pauses in breathing and daytime sleepiness.

What does the evidence say?

A systematic review published in 2025 looked at 10 studies on mouth taping, with 213 people in total. Some small studies showed a benefit, but most of them had already excluded patients with nasal obstruction.

This is an important detail, because the people most likely to consider mouth taping are precisely those who sleep with their mouth open because their nose is blocked. In other words, there is no evidence that would allow us to tell everyone to "tape your mouth at night".

Possible risks of mouth taping

• In someone whose nose is not open enough, closing the mouth can make breathing harder throughout the night.
• In someone with sleep apnoea, it may reduce snoring while hiding the real problem, delaying diagnosis.
• The skin on and around the lips where the tape sticks can become irritated.
• If you feel sick, vomit or your nose suddenly blocks during the night, having the mouth taped shut can be uncomfortable and unsafe.

What do we look at during the examination?

1. Your historyIs the blockage on one side or both, constant or seasonal? Is there snoring, pauses in breathing or daytime sleepiness?
2. Examination of the noseThe septum, turbinates and nasal lining are assessed. If needed, a thin camera (endoscopy) is used to look at the back of the nose and the area behind it.
3. Further testsAllergy tests may be requested if allergy is suspected, imaging if sinusitis is suspected, and a sleep study if sleep apnoea is suspected.

Treatment depends on the cause

Allergic rhinitis may be managed with allergen avoidance and suitable nasal sprays, a structural narrowing with septoplasty or turbinate reduction, and sleep apnoea with a treatment planned together with a sleep specialist. Once the nose opens up, most people start breathing through it without any need for tape.

Frequently asked questions

My nose is completely clear. Can I still tape my mouth? There is not enough evidence that it benefits everyone. If you are thinking of trying it, I recommend having your nose and sleep assessed first. In particular, do not use mouth tape if you snore loudly or have been told that you stop breathing during sleep.

Does mouth tape stop snoring? Snoring may decrease in some people. But if the cause of snoring is a narrowing in the nose or sleep apnoea, the tape does not solve the problem; it only covers it up.

My child sleeps with their mouth open. Would tape help? Mouth tape should not be used in children. In a child who snores and sleeps with the mouth open, the cause, especially the adenoids and tonsils, should be investigated with an ENT examination.

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