Can Mouth Taping Grant You Better Sleep, Better Health, Better Everything?

I wasn’t sure, so I launched an investigation…


I woke up at 2 a.m. on Sunday morning with a start. I’d forgotten to tape my mouth shut. I stumbled out of bed and dug around in my backpack for the Duane Reade bag that contained the medical tape I’d bought the day before. In my half-asleep stupor, I ripped off a piece that was far too long. I put it on my face and felt like the Joker. Worried the adhesive in the tape might cause me to break out, I tore it off (painful) and pulled off a smaller replacement (too small). Very Goldilocks. When I finally got it right, I placed it over my mouth carefully, snuggled back into bed and closed my eyes.

This whole thing — my mouth taping — started with a text message a few weeks ago. It came from my brother: “Have you heard of mouth taping?”

“What the hell is mouth taping?”

“Google it. Mom told me about it. I think she caught onto a health fad before we did.”

A quick search brought up this top hit: “How to Mouth Tape For Better Sleep,” from a site called Ask a Dentist. It explained that taping my mouth shut at night might change my life. What? “If you’re breathing through your mouth while you sleep at night, it’s a big deal,” the piece read. “In this post, I’ll cover why mouth taping is an amazing sleep hack and how to get started with mouth taping if it’s your first time.”

The author was Dr. Mark Burhenne, a dentist who’s been practicing for over 30 years with a very pointed mission: “To empower people to understand how your mouth is a window into the health of the rest of your body.” He explains that our mouths are for eating and our noses are for breathing — but somewhere along the way, people stopped caring about that distinction. “Mouth breathing elevates blood pressure and heart rate, worsens asthma, allergies, and deprives the heart, brain and other organs of optimal oxygenation.”

Optimal oxygenation! Are you breathing through you mouth right now? (*Shuts mouth.*)

Dr. Burhenne believes nasal breathing is an overlooked secret to better health. “Nasal breathing is important because of nitric oxide, which your body produces in the sinuses. When you nose breathe, you get the benefits of nitric oxide, which are extraordinary. The body produces 25% of its nitric oxide from nose breathing.” He cites better sleep, cavity prevention, improved memory, physical pain recovery, weight loss, anxiety and depression reduction, stronger immunity and better concentration among the benefits of more nitric oxide in the body. In other words, breathing through your nose might improve nearly ever aspect of your health.

A couple weeks ago, my brother showed up to a party with a roll of medical tape in his pocket. “I’m trying it tonight,” he said in a hushed voice, as if he were planning to drop a tab of acid instead of tape his mouth shut and go to sleep alone. He said he couldn’t resist trying; the potential upsides were too good. The next morning, he texted me a selfie that still haunts me: his lips wrinkled beneath a piece of tape.

After doing some of my own research and discovering that Dr. Burhenne, the man behind Ask a Dentist, was from Sunnyvale, California, a neighboring city to my hometown, I put some pieces together and realized he was…how do I put this…MY MOTHER’S DENTIST.

This made me skeptical, to say the least. Had my mom stumbled upon the beginnings of a niche trend or just taken a wack-a-doodle idea from her dentist at face value? My skepticism deepened when I reached out to (more than) several sleep doctors and dentists and none would talk to me about mouth taping or the nose-breathing claim. All had either never heard of the former or didn’t know enough about the latter to feel comfortable to comment.

Then finally, this morning, one answered. A dentist, who asked to remain anonymous. “General reaction? Puzzled,” they wrote me, when I asked what they thought of mouth taping. But they didn’t totally bash it: “As an oral health professional, I’m not quite sure of the systemic effects of mouth vs. nose breathing, but I can comment on the oral health effects. Mouth breathing has been associated with several negative oral health effects including dry mouth. Saliva decreases during the night, which is exacerbated by mouth breathing, causing dry mouth. The dryer your mouth is, the more cavity-prone your teeth are.” (This study on Medical News Today, “Breathing through mouth during sleep may increase tooth decay risk,” also nods at the cavity prevention claim.)

The dentist went on to say theoretically, then, mouth taping would make sense, but warns: “Before taping your mouth shut while you sleep, patients should consult their sleep physician or Ear-Nose-Throat physician to make sure their body can handle the potential for decreased oxygen throughout the night.”

As for those systemic effects, Dr. Burhenne’s claim that nasal breathing is excellent for your overall health seems quite popular among alternative health enthusiasts. Hundreds of articles touting the benefits of nasal breathing over mouth breathing are a Google away. Take this one, this onethis onethis one or this one.

A little more digging revealed that mouth taping was invented by “Russian patients” in the 1960s (this is not explained) and was a solution borne out of something called the Buteyko method, “a form of complementary or alternative physical therapy that proposes the use of breathing exercises primarily as a treatment for asthma and other respiratory conditions.” The method was created by a Ukrainian doctor in the 1950s and is “not widely supported in the medical community due to a lack of evidence,” but an emphasis on nasal breathing was part of it, as it “protects the airways by humidifying, warming and cleaning the air entering the lungs.”

All that is to say: The mainstream support for Dr. Burhenne’s sweeping claims about nose breathing is lacking, unfortunately. Still, I was willing to give it a try.

When I checked in on my brother, he told me he kept it up for five nights, stopping once he confirmed that a) he was “a total nose-breather and didn’t need it,” and b) the sticky residue the tape left on his cheeks was a “deal breaker.”

My mom, who’s been doing it for a month, has had a different experience. “I’ve become a quieter sleeper,” she says, of reduced snoring — one of the most easily provable benefits of mouth taping. “I’ll be looking for a different tape that doesn’t leave sticky stuff around my mouth though — a real no-go,” she wrote me. (Lol.) She hasn’t noticed a change in her sleep quality or general quality of life, but intends to stick with it. She said it’s made her more mindful of her breath in general. “I’ve noticed how, even with all my Pilates focus on breath, I frequently only breathe through my mouth.” (She’s a Pilates instructor.)

I agree. Since reading the article, I’ve been more cognizant of how I breathe. It’s through my mouth more than I would’ve guessed (especially my deep breaths), maybe because I’m one of those people who’s consistently 20% congested (call me). Suffice it to say, the thought of taping my mouth shut at night made me a little panicky. I put it off for weeks. The use of medical tape is by design as it’s easy to rip off in your sleep, but a part of me still thought I might suffocate. Cut to 2 a.m. on Sunday: mouth taped, eyes closed.

I was surprised to discover it didn’t feel so bad. I fell asleep fairly easily while breathing deeply through my nose. The couple times I woke up, everything felt normal, breathing-wise. The only difference was my mouth was taped. Around 7 a.m. though, I had to cough. Since coughing with your mouth closed is schoolyard-proven to make your eyeballs pop out, I removed the tape. I tried mouth taping one more time and got through the whole night, but when I removed it in the morning, I relegated the tape to my junk drawer and never looked back.

It’s not that I think it’s hogwash, necessarily, it’s just that I think I’m already a nose-breather at night, like my brother, and the increased breath awareness has been enough for me. Taping my mouth at night just makes me feel…how do I put this…like I’ve lost my marbles. Would you try mouth taping? Have you heard of it?

Most importantly: Are you a mouth breather? (I’ve been waiting so long to ask that.)

Photo by Edith Young.

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  • Emily R

    I love this idea. In the last year I’ve started sleeping with my mouth open, only to wake up half way through the night coughing because my mouth and throat have dried out so much. It’s a terrible feeling!

  • Millie Lammoreaux

    Just the thought of taping my own mouth shut puts me into a claustrophobic anxiety attack tailspin. Nooooope, nope, nope.

  • Andrea Raymer

    I can always tell when I am sleeping with my mouth open because I will have terrible dreams that I am thirsty and no amount of water will quench my thirst. This is mostly just when I have a cold, though.

    definitely just sent this to my dad since he snores so much.

    • meme

      Yes, this happens to me also when I have a cold and results in the worst sleep ever.

  • Some of this sounds like woo, but for sure mouth breathing at night can be bad. I know I do it and my dentist told me it was causing my gum inflammation so I might try this.

  • Inaat

    I am a nose breather, and have gotten even better at it after I started yoga. Have no idea how I breathe when I sleep, but i’m always thirsty when I wake up and can drink up to three glasses of water within prob 45 mins of waking up. My mouth dont feel dry though. Regardless, I will not be trying this, as I would go crazy and I think tape is kinda gross. Interesting read though!

  • Donna

    I actually read about this in a book (I’m a runner and I think it was a book on running and the benefits of breathing only through your nose when doing that activity) but I couldn’t do it. I have one partially blocked nostril/deviated septum that was never fixed so I don’t get enough oxygen through my nose as it is.

  • Kay Nguyen

    I used to breathe to my mouth when I was sleeping and as soon as I got braces, it fixed everything so sometimes, it comes down to something isn’t right with your teeth/jaw so go check on it instead of taping your mouth… That sounds very weird <3

  • Alice

    I’m a mouth breather. Usually I have one of my nostrils

  • Meg

    My dad does this!! He started about a month ago when mum made him do it to try and cure his incessant snoring, and according to them it actually works. Though I can’t say I find the idea at all enticing.
    Tip for your mum Haley- he uses a bandaid instead of tape for “increased comfort levels”

  • Pascale Lamy

    There is actually a product for this that doesn’t involve tape!
    It’s a gel adhesive that only stops involuntary mouth opening during the night – super easy to wash off etc.

  • Rochelle Goring

    Can we talk about the sleep mask..I want it

  • Zoe Laird

    I’ve been doing this since I was a child! My dad introduced it to me because he has severe asthma and I was showing symptoms. Totally fixed any asthmatic symptoms and also fixed my overbite! Still do it to this day. Can’t reccommend it enough.

  • Patti Shellhaas

    Great piece … from a hopefully ex-mouth breather!

  • Sarah Jill Bashein

    This is 100% true. I had awful oral health issues and it turned out they were almost entirely due to open mouth breathing. I also had issues with sleeping through the night and it turned out it had to do with mouth breathing and having trouble nose breathing. I did have to get a turbinate reduction in one nostril because I have a deviated septum and couldn’t breathe through one side, so until I got it fixed I had to stick with the mouth breathing. But sleeping with your mouth shut = better, calmer sleep with fewer disruptions an fewer cavities. LOVE that you wrote about this Haley!

  • Anne

    Interesting device! Looks a little crazy, but what the hell.
    A friend
    of mine is using a mouthpiece against his mouth snoring. It also works
    great and you can’t see it from the outside. –>

  • Louisa Barra

    Have you heard of SleepQplus? It’s a gel and works much better than taping, I’ve been using it for months now and it really works.Highly recommended. You can buy it online if you go to their website