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Mouth Taping: The Bedtime Craze That Might Do More Harm Than Good
The viral mouth taping trend — where people seal their lips shut at bedtime to encourage nasal breathing — has taken over TikTok and Instagram. Followers swear it helps them sleep better, wake up fresher, and even whiten their teeth. But according to experts, this DIY sleep hack could backfire faster than you can say “duct tape.”
“While mouth taping may promote nasal breathing (which can help reduce dry mouth and bad breath), it won’t solve underlying dental or airway problems,” warns Cosmetic Dentist Dr Raj Juneja, Principal Dentist at Face Teeth Smile Dental Clinics.
“If you’re mouth breathing because of congestion, allergies, or jaw positioning, skip the DIY solutions and see a dentist or doctor to find the real cause.”
It’s Not a Shortcut to Better Oral Health
Sure, mouth taping sounds like a quick fix for bad breath or snoring, but it’s not the dental miracle some claim. Mouth breathing dries out oral tissues and kills saliva flow — your mouth’s built-in defence system.
“Without enough of it, you’re more prone to cavities, gum inflammation, and staining,” says Dr Juneja. “Over time, that can impact both your oral health and the appearance of your smile.”
Safer Ways to Breathe Easy
Before reaching for the tape, Dr Juneja recommends simpler, safer options to support nasal breathing. “Try nasal strips, saline rinses, or addressing any sinus congestion,” he suggests.
And if your jaw shape or bite is part of the problem, a dentist can spot it quickly. “They can identify issues like a narrow palate or misaligned bite that might be making nasal breathing more difficult.”
Step Away From the Duct Tape
It might sound obvious, but plenty of viral videos show people using whatever sticky roll they have at home. Dr Juneja says that’s a big mistake. “Always use medical-grade mouth tape made specifically for sleep,” he advises.
“Never use household tape or duct tape — they can cause skin irritation, allergic reactions, or even restrict breathing if applied incorrectly.”
Not Everyone Should Try It
Even with the proper tape, mouth taping isn’t safe for everyone. “Those with breathing difficulties, sinus problems, sleep apnoea, or anxiety should avoid it altogether,” warns Dr Juneja. Restricting airflow can be dangerous if you already struggle to breathe at night. If you suspect you have sleep apnoea, seek professional help.
“A custom mouthguard made by a dentist can support the airway and improve breathing safely — without the risks of taping,” he adds.
Stick to the Basics
The bottom line? Mouth taping might be a viral sensation, but it’s no substitute for proper oral care. “No trend can replace good habits,” says Dr Juneja. Regular brushing, flossing, and check-ups remain the foundation of a healthy mouth — and better sleep starts with healthy breathing, not a roll of tape.
