This Nighttime Routine is Trending - Why You Should Think Twice Before Trying It

Thousands swear by it, but you might be risking more than just a rough morning.

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My Longevity Experiment
April 04, 2025

Mouth Taping for Sleep Apnea: Why Experts Urge Caution

An unhealthy diet and a sedentary lifestyle are well-established contributors to cardiovascular disease, but one lesser-known factor with equally serious implications is sleep apnea. This condition, in which individuals temporarily stop breathing during sleep due to airway collapse, is a significant risk factor for both heart disease and stroke.

Understanding Treatment Options for Sleep Apnea

While improving nutrition and physical activity is straightforward, solutions for sleep apnea are often complex and inconvenient. The most common medical interventions include Continuous Positive Airway Pressure (CPAP) machines and mandibular advancement devices (MADs), both of which have their benefits and drawbacks.

Mandibular advancement devices, which resemble gumshields, function by pushing the jaw and tongue forward to keep the airway open. These devices are clinically proven to reduce symptoms of sleep apnea such as daytime fatigue, particularly in cases of mild to moderate severity. However, they are not without side effects. Users frequently report discomfort, excessive drooling, dry mouth, and pain in the jaw, teeth, and gums during the initial adjustment period. Over time, they can cause changes in the bite that may require orthodontic intervention.

These devices tend to be less effective for older adults, individuals with obesity, and those suffering from severe sleep apnea.

On the other hand, CPAP therapy is considered the gold standard. In use for over four decades, this method involves wearing a mask that delivers a constant stream of air to maintain open airways. Yet, long-term adherence remains a challenge. “One study found that within three years around half of patients prescribed these machines had stopped using them.”

The Rise of Mouth Taping

Amid dissatisfaction with traditional treatments, a growing number of people have turned to a controversial alternative—mouth taping. This method involves taping the mouth closed during sleep to encourage nasal breathing and reduce airway collapse.

Advocates recommend using breathable medical tape applied vertically over the lips, rather than covering the entire mouth or using standard adhesives like masking or duct tape. Supporters believe that nasal breathing can stabilize airflow and potentially reduce sleep apnea symptoms.

Evidence Fails to Support the Hype

Despite the growing popularity of mouth taping for sleep apnea, scientific evidence offers little encouragement. A recent study attempting to replicate the effects of mouth taping by simply having participants keep their mouths closed found mixed results. “Although it increased airflow in some participants, it reduced it in others.”

Small-scale studies suggest some benefit, especially for individuals with mild sleep apnea. However, the limited number of participants and lack of diverse patient profiles diminish the generalizability of the findings.

Moreover, not all users experience the intended results. A phenomenon known as “mouth puffing” occurs when individuals exhale through the sides of their mouths where the tape isn’t sealed. This can result in lowered oxygen levels and increased carbon dioxide in the bloodstream, pushing the body into a state of physiological stress.

Health Risks and Side Effects

The risks associated with mouth taping go beyond inefficacy. Skin around the mouth is highly sensitive, containing approximately 46,000 nerve fibers. In contrast, fingertips have just 3,000 each. As a result, many users experience irritation, dermatitis, or folliculitis—inflammation or infection of the hair follicles around the lips. “If you're really unlucky, you may also get stripping, where layers of skin come off, leaving fresher underlying layers more exposed, further increasing your likelihood of infection as well as being very sore. (Even a few of those 46,000 nerve fibres being irritated will be agony.)”

Of even greater concern is the risk posed by underlying respiratory conditions or infections. Taping the mouth can worsen oxygen deficiency and impair the expulsion of carbon dioxide. In severe cases, such as when an individual vomits while their mouth is taped shut, the danger escalates. “If you vomit and have taped your mouth shut, you risk aspiration (vomit in the lungs), which can cause aspiration pneumonia or death.”

Your Call to Action for Mouth Taping for Sleep Apnea

Sleep apnea is a serious medical condition that requires a clinically validated treatment approach. While mouth taping has gained traction online, its safety and effectiveness remain unproven, especially for individuals with moderate to severe sleep apnea or additional respiratory issues. If you suspect you have sleep apnea, consult a sleep specialist who can guide you through evidence-based treatment options such as CPAP therapy or mandibular advancement devices. Avoid self-administered interventions like mouth taping, which may do more harm than good. A thoughtful, informed approach to treatment is not only safer, it’s far more likely to lead to long-term health benefits.

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