What a mouth tape review changes for bedtime routines

Reviewers screened 120 papers and kept 10 studies with 213 people in total, examining mouth taping for sleep and breathing through MEDLINE, Embase and Google Scholar from February 1999 to February 2024.

Only randomized controlled trials and prospective studies that measured and shared outcomes were included. Two of the ten showed clear gains in apnea signs like apnea hypopnea index or drops in oxygen. The remaining included studies found no differences with mouth taping and discussed potential risks including asphyxiation with nasal obstruction.

Most studies excluded people with nasal blockage or nasal pathology. The review names allergic rhinitis, adenoidal and tonsillar hypertrophy and deviation of the nasal septum as common reasons for mouth breathing. The authors say further research in real routines is required to clarify any clinical benefit. The right patient selection, tape type, duration and safety monitoring all remain unknown, if any benefit exists.

In 2024, researchers publishing in JAMA Otolaryngology Head and Neck Surgery measured airflow during mouth occlusion in more than 50 patients. Airflow improved on average yet responses differed across individuals, and some patients with the worst airflow had distinct worsening with mouth occlusion. Small nonrandomized and uncontrolled studies of mouth taping show mixed results in practice, with possible improvement in snoring and sleep apnea in some mild cases of airflow limitation.

That mixed result counts when tape sits on the nightstand next to lip balm and nasal strips. Restricting airflow with mouth tape can be harmful for those with a narrowed or obstructed airway, and may increase cardiovascular strain from oxygen drops during sleep. People with existing heart and vessel disease or a known sleep apnea diagnosis should avoid mouth taping. Sleep disruption from apnea can bring on excessive fatigue, sleepiness, insomnia and cognitive problems.

Adults with obstructive sleep apnea usually receive a continuous positive airway pressure machine, although many people struggle to keep using it because of discomfort. That difficulty helps explain curiosity about easier nighttime habits. “We don’t have a lot of good, quality evidence to back mouth taping,” a sleep clinician interviewed by CU Anschutz said. Sleep clinicians note nasal breathing may help some people with mild limitation, but results vary by routine and person.

Whether mouth taping influences long term cardiovascular, cognitive and quality of life outcomes is not shown in the evidence reviewed. For now, what matters is whether larger trials with clear safety screening change the picture, and whether guidance distinguishes mild snoring from diagnosed breathing disorders during sleep.

For a calmer night, check the nose first and save tape for last, while noticing breathing, sleep quality and how the morning feels.