Mouth taping, a peculiar trend that involves sticking tape over your mouth to promote nasal breathing during sleep, is being championed by celebrities like Gwyneth Paltrow, Ashley Graham, and Erling Haaland as the latest snoring solution. The method is gaining popularity due to claims it can put an end to snoring and morning dry mouth, reports the Express.
But is this straightforward, non-invasive technique a genuine game-changer for snorers or just another passing fad?
"Mouth taping is the act of putting medical or masking tape over the mouth while sleeping at night," clarifies Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep. "TikTok influencers claim it quiets snoring and prevents morning dry mouth."
The aim is to encourage breathing through the nose rather than the mouth at night. Breathing out of your mouth during sleep can cause several issues.
"Breathing in and out of the mouth can lead to dry and irritated airways, resulting in hypersensitive airways, a dry mouth, sore throat and irritating cough," says Patel. "People who breathe through their mouth and not their nose are more likely to develop sleep disorders, including sleep apnoea."
READ MORE: 'I'm a doctor - one supplement helps me sleep better and I recommend it to patients'
Nasal breathing has a number of benefits, including air conditioning and filtration.
"Our noses filter the air that we breathe, removing materials such as dust, pollen, ash, bacteria and hazardous particles," explains Patel. "Our noses also help reduce irritation to our lungs by conditioning the air we breathe before it reaches our chest."
Nasal breathing is now recognised as a key element in achieving more recuperative slumber. "Nasal passages slow the airflow, which soothes the breath and promotes deeper sleep, akin to the benefits of yoga and mindfulness practices," explains Dr Rizwan Mahmood, a dentist, doctor, and co-founder of the esteemed Ruh Dental clinics.
He vouches for mouth taping as an aid to keep up nasal respiration throughout the night, stating it could be transformative for energy levels and morning recovery.
But what's behind the sudden clamour for mouth taping?
"As people shift towards lifestyle changes that prioritise long-term health, mouth taping fits in with habits like intermittent fasting and cold plunges," Dr Mahmood posits.
The practice has certainly gained traction among celebrities, amplifying its allure. "Notably, footballer Erling Haaland has incorporated mouth taping into his nighttime routine to enhance his athletic performance," notes Dr Mahmood.
Moreover, Gwyneth Paltrow, no stranger to wellness trends, has proclaimed mouth taping as one of the best well-being tools she's come by.
However, Dr. Bhavini Shah from LloydsPharmacy Online Doctor issued a stern warning regarding the dangers of mouth taping while asleep. She notes that although intentionally breathing through the nose during waking hours might be beneficial for slowing down breathing and alleviating anxiety, this practice should not be replicated during sleep as it poses certain risks, saying: "It can lead to hampered breathing, disrupted sleep, and skin irritation."
Moreover, she points out that it might not be appropriate for all individuals, particularly those dealing with specific health issues. Mahmood highlights the anecdotal nature of the benefits attributed to mouth taping, noting its unsuitability for people with pre-existing respiratory problems or sleep disorders such as obstructive sleep apnoea: "Before trying mouth taping, it is crucial to consult your doctor or a sleep specialist."
He further warns that mouth taping can be dangerous for individuals with nasal obstructions, undiagnosed sleep apnoea, or other respiratory conditions: "Nasal obstructions, undiagnosed sleep apnoea, or other respiratory conditions could make mouth taping unsafe."
Mahmood emphasises that individuals should consult a doctor or sleep specialist to determine the best approach for their unique situation. In a recent discussion on how to combat snoring, Patel highlighted various alternative therapies that might alleviate symptoms related to breathing through the mouth during sleep.
He detailed a range of interventions that could offer relief: "There are multiple treatments which can help the symptoms associated with mouth breathing," including options such as "A mandibular advancement device, vestibular shields (chin strap), nasal dilators or medicated sprays may be prescribed depending on your needs."
Going beyond apparatuses, Patel also shared an easy-to-follow exercise to encourage nasal breathing, designed to be done in the comfort of one's home and without the use of mouth taping. He advised individuals to settle into a relaxed posture: "Sit comfortably with a straight back, legs uncrossed and knees shoulder-width apart," and went on to provide specific guidance, "Look straight ahead, slightly upwards or close your eyes."
Patel then elaborated on the breathing technique: "Place one hand on your upper chest and one on your lower chest and settle yourself by breathing smoothly and quietly through your nose."
To further the practice, he instructed, "After a couple of minutes, move your hand from your upper chest to rest in your lap. Relax the rest of your muscles, for example in your face and jaw, neck and shoulders, lower abdomen, hips and legs.
