Mouth-taping has gained popularity as a potential solution for improving sleep, reducing snoring and encouraging nasal breathing. However, while the idea might seem harmless, sealing your lips shut overnight could actually have negative effects on your oral health and in some cases, your overall wellbeing.
That’s according to Nina Gonzero, a oral specialist and dentist from Avangart Dental Clinic. She has spoken about the potential risks associated with mouth-taping, including its role in bad breath, increased bacterial growth and complications for individuals with certain health conditions.
Risks of mouth-taping for sleep
Increased bacterial growth and bad breath
Nina said: “Taping your mouth forces it to remain closed, creating a warm, humid environment where bacteria thrive. This can lead to an overgrowth of harmful bacteria, contributing to bad breath, tooth decay and gum disease.
“Saliva is essential for maintaining a healthy balance of bacteria in the mouth. It helps wash away food particles, neutralise acids, and prevent plaque buildup. However, mouth-taping can limit saliva flow, leading to a dry mouth (xerostomia), which is one of the primary causes of persistent bad breath.”
Increased risk of tooth decay and gum disease
Nina said a dry mouth overnight meant less saliva to protect your teeth and gums. This can result in:
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Plaque build-up , increasing the risk of cavities
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Gum inflammation , which may lead to gingivitis or periodontitis
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An imbalanced oral microbiome , making the mouth more susceptible to infections
If you wake up with an unusually dry mouth or a foul taste, it could be a sign that mouth taping is disrupting your oral health.
Potential breathing difficulties and sleep disruption
While mouth-taping is often promoted as a way to encourage nasal breathing, Nina said it could be dangerous for people who have:
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Sinus congestion or blocked nasal passages
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Sleep apnoea , which is a condition where breathing repeatedly stops and starts during sleep
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Asthma or other respiratory conditions
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Allergies that cause nasal swelling or irritation
She said: “If your nose is even slightly blocked and you tape your mouth shut, you may struggle to get enough oxygen, leading to poor-quality sleep, increased stress on the heart, and potential breathing difficulties. Those with undiagnosed sleep apnoea could also find that mouth taping worsens their symptoms by restricting airflow.”
Skin irritation and sensitivities
Aside from oral health concerns, taping your mouth shut every night can cause irritation to the delicate skin around the lips, Nina said. Some individuals experience:
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Redness, rashes, or peeling skin from the adhesive
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Allergic reactions to the materials in the tape
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Chafing or discomfort , especially if removing the tape in the morning becomes painful
If you have sensitive skin or a history of allergies, you may find that mouth-taping leads to discomfort rather than improved sleep.
Who should avoid mouth-taping?
Mouth-taping is not recommended for individuals who have:
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Sleep apnoea or other breathing disorders
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Chronic nasal congestion or sinus issues
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Asthma or respiratory conditions
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Severe dry mouth or a history of gum disease
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Sensitive skin or adhesive allergies
If you fall into any of these categories, you should speak with a healthcare professional before trying mouth-taping, as it may worsen underlying health conditions.
Healthier alternatives for better sleep and breathing
Nina said that, rather than relying on mouth-taping, consider safer, more effective alternatives to improve your sleep and breathing habits:
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Maintain good oral hygiene – Brushing, flossing, and using an alcohol-free mouthwash before bed can help reduce bacterial growth and bad breath.
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Improve nasal breathing naturally – Use a humidifier, saline nasal sprays, or breathing exercises to clear your airways.
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Proper tongue posture – Keeping your tongue resting against the roof of your mouth can encourage natural nasal breathing.
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Stay hydrated – Drinking plenty of water throughout the day helps keep saliva production steady and prevents dry mouth.