Having your mouth taped shut is the stuff of nightmares 鈥 but some people are doing just that to themselves. And in an attempt to sleep better, no less.
Doctors say don’t do it.
Some on social media say it’s a hack for getting more and better sleep and to reduce snoring. The claims 鈥 which are not backed by science 鈥 are taking off on places like TikTok, sometimes pushed by people working for companies selling related products.
鈥淭he studies behind mouth tape are small, the benefits are modest and the potential risks are there,鈥 said Dr. Kimberly Hutchison, a neurologist and sleep medicine expert at Oregon Health & Science University. Some of those risks include making sleep disorders like sleep apnea worse, or even causing suffocation.
It is better to breathe through your nose most of the time
Mouth breathing in adults is not a major health problem, but it is better to breath through your nose, experts say. Your nose is a natural filtering system, trapping dust and other allergens before they can get to your lungs.
If you鈥檙e breathing with your mouth open at night, you could wake up with a dry mouth and irritated throat, which can contribute to bad breath and oral health problems. Mouth breathing is also associated with more snoring.
Don鈥檛 rush to use mouth tape
But even though breathing through your nose is better than breathing through your mouth, taping your mouth shut isn’t the best way to fix the issue.
There’s no strong evidence it helps improve sleep. A few studies have been conducted, most of which showed little or no impact, but they were so small experts say conclusions should not be drawn from them.
And meanwhile, there are the potential dangers to be avoided.
Dr. David Schulman, a sleep doctor at Emory University, said there are other things to try, like prescription mouth pieces that can open up your airway, or a CPAP machine. If you鈥檙e a smoker or are overweight, for example, quitting smoking and losing weight can help.
Mouth breathing could be a sign of something serious 鈥 so find out
The safest approach is to figure out why exactly you are breathing with your mouth, because there could be something else going on.
You may be breathing through your mouth because you have obstructive sleep apnea, a sleep disorder where breathing repeatedly stops and starts during sleep because of a blocked airway. The disorder is linked to both open mouth breathing and snoring, and is typically treated with a CPAP machine.
鈥淭he reason sleep apnea can be bad is that any decrease in the quality of sleep can affect you day to day or over the course of your life,鈥 said Dr. Brian Chen, a sleep doctor at the Cleveland Clinic. 鈥淒epending on how bad the sleep is, you may just feel sleep deprived or require more sleep.鈥
The best thing to do, Emory’s Shulman says, is get a sleep test, some of which can be done at home. 鈥淚t鈥檚 always better to know than not know,鈥 he said. 鈥淎nd if you know that something鈥檚 going on and you choose not to pursue therapy, at least you know you鈥檙e making an educated decision.鈥
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The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute鈥檚 Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
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