Mouth taping is the act of putting medical or masking tape over the mouth while sleeping at night (Image: © 2025 PA Media, All Rights Reserved)
Celebrities such as Gwyneth Paltrow, Ashley Graham, and Erling Haaland are touting mouth taping as the latest snoring cure-all. This quirky trend, which involves sticking tape over one’s mouth to encourage nasal breathing during sleep, is gaining traction thanks to claims that it can silence snores and banish morning dry mouth.
But is this simple, non-invasive method a genuine breakthrough for snorers or just another fleeting craze?
“Mouth taping is the act of putting medical or masking tape over the mouth while sleeping at night,” explains Dr Hana Patel, NHS GP and resident sleep expert at Time4Sleep. ” influencers claim it quiets snoring and prevents morning dry mouth.
“The goal is to encourage breathing through the nose rather than the mouth at night. Breathing out of your mouth during sleep can cause several issues.”
This is a photo of a woman covering her ears with a pillow in bed while her boyfriend snores next to her. See PA Feature WELLBEING Snoring. WARNING: This picture must only be used to accompany PA feature WELLBEING Snoring. (Image: © 2025 PA Media, All Rights Reserved)
“Breathing in and out of the mouth can cause your airways to become dry and irritated, leading to hypersensitive airways, a dry mouth, sore throat and irritating cough,” says Patel. “People who breathe through their mouth and not their nose are more likely to develop sleep disorders, including sleep apnoea.
“Nasal breathing has a number of benefits, including air conditioning and filtration.
“Our noses filter the air that we breathe, removing materials such as dust, pollen, ash, bacteria and hazardous particles,” explains Patel. “Our noses also help reduce irritation to our lungs by conditioning the air we breathe before it reaches our chest.”
Nasal breathing can also contribute to more restorative sleep.
Nasal breathing can also contribute to more restorative sleep (Image: © 2025 PA Media, All Rights Reserved)
“Nasal passages slow the airflow, which soothes the breath and promotes deeper sleep, akin to the benefits of yoga and mindfulness practices,” says Dr Rizwan Mahmood, dentist, doctor, and co-founder of luxury dental clinics, Ruh Dental. “Mouth taping helps maintain this nasal breathing pattern, potentially leading to better energy levels and improved recovery upon waking.”
So why has mouth taping surged in popularity?
“As people shift towards lifestyle changes that prioritise long-term health, mouth taping fits in with habits like intermittent fasting and cold plunges,” Mahmood suggests.
High-profile endorsements, from footballers to actors, have undoubtedly boosted its popularity. “Notably, footballer has incorporated mouth taping into his nighttime routine to enhance his athletic performance,” Mahmood points out.
“Gwyneth Paltrow has also adopted mouth taping as part of her daily routine, claiming that it’s the best wellness tool she has discovered.”
But are there any risks associated with using mouth tape when you sleep?
Dr Bhavini Shah from LloydsPharmacy Online Doctor has issued a stark warning about the dangers of mouth taping while sleeping, stating: “While intentional nose breathing during waking hours can help slow down breathing and ease anxiety, taping your mouth while sleeping can be dangerous,” She elaborates on the potential risks, saying, “It can lead to hampered breathing, disrupted sleep, and skin irritation.”
Moreover, she cautions that it may not be suitable for everyone, especially those with certain health conditions.
Many of the benefits are anecdotal, and the technique may not be suitable for everyone, particularly individuals with pre-existing respiratory issues or sleep disorders (Image: © 2025 PA Media, All Rights Reserved)
Mahmood adds to the conversation by highlighting the anecdotal nature of the benefits and the unsuitability for some individuals: “Many of the benefits are anecdotal, and the technique may not be suitable for everyone, particularly individuals with pre-existing respiratory issues or sleep disorders such as obstructive sleep apnoea,” He stresses the importance of professional advice, advising, “Before trying mouth taping, it is crucial to consult your doctor or a sleep specialist.”
He also warns against the practice for those with specific health concerns: “Nasal obstructions, undiagnosed sleep apnoea, or other respiratory conditions could make mouth taping unsafe.”
When discussing alternative treatments for snoring, Patel offers several options: “There are multiple treatments which can help the symptoms associated with mouth breathing,” and lists possible remedies including “A mandibular advancement device, vestibular shields (chin strap), nasal dilators or medicated sprays may be prescribed depending on your needs.”
Patel also suggests a simple exercise for practicing nasal breathing at home without resorting to mouth taping: “Sit comfortably with a straight back, legs uncrossed and knees shoulder-width apart,” and provides detailed instructions, “Look straight ahead, slightly upwards or close your eyes.”
He continues, “Place one hand on your upper chest and one on your lower chest and settle yourself by breathing smoothly and quietly through your nose.
“After a couple of minutes, move your hand from your upper chest to rest in your lap. Relax the rest of your muscles, for example in your face and jaw, neck and shoulders, lower abdomen, hips and legs.”