Is Mouth Taping Safe? What Your Mouth Breathing Is Really Telling You
Medically reviewed by Dr. Michael Bull, DDS, Owner & General Dentist, Westwood Dental Group, Guelph, Ontario Published: September 2026 · Last updated: September 2026
Key takeaways
Mouth taping isn't proven to work. A 2025 review from Western University found no reliable evidence that it improves sleep or snoring.
It can be risky for anyone with a blocked nose or undiagnosed sleep apnea, and it should never be used on children.
Mouth breathing is a symptom, not a habit. It usually points to an airway, tongue or jaw issue.
Fix the cause: an airway screening, myofunctional therapy, tongue-tie care or jaw expansion can help you breathe through your nose on your own.
The short answer: Mouth taping isn't a proven fix for snoring or sleep apnea. It can be risky if your nose is blocked or you have sleep apnea you don't know about. If you're tempted to tape your mouth shut, that's usually a sign of an airway, tongue or jaw issue that's worth checking first, especially in children.
If your social feeds are full of people taping their lips shut before bed, you're not alone. "Sleepmaxxing" (stacking hacks to get "perfect" sleep) is one of the biggest wellness trends of 2026, and mouth taping is its poster child. The promise: better sleep, less snoring, fresher breath and even a sharper jawline.
As a whole-body dental clinic, we're big believers in nasal breathing. We just don't believe tape is the way to get there.
What is mouth taping, and why is everyone doing it?
Mouth taping means putting a strip of tape over your lips at night so you breathe through your nose. The idea has some sense behind it: your nose filters, warms and humidifies air, and nasal breathing supports a healthy tongue posture and airway.
The problem is that tape doesn't fix why you breathe through your mouth in the first place. It just blocks the exit.
"Taping your mouth shut doesn't fix why it's open. Most of the mouth breathers we see in our Guelph clinic have something underneath: a tongue that can't rest where it should, a narrow upper jaw, or an airway that's working too hard." Dr. Michael Bull, DDS
Does mouth taping actually work?
There's no good evidence that it does. In 2025, researchers at Western University's Schulich School of Medicine & Dentistry in London, Ontario, reviewed 86 studies on mouth taping. Only 10 studies, covering 213 people in total, were solid enough for a close look. The team found no reliable evidence that mouth taping improves sleep or snoring. They also warned it could be dangerous for people with undiagnosed sleep apnea.
A few small studies suggest tape may slightly reduce snoring in people with mild sleep apnea who already breathe well through their nose. That's a narrow group, and nobody should decide they're in it without an assessment.
Is mouth taping safe for me?
For most people, it's not worth the risk without an assessment first. Use this table as a guide.
Don't try mouth taping if you… | Talk to your dentist or doctor first if you… |
Snore loudly, gasp or choke in your sleep, or wake up exhausted | Wake up with a dry mouth or sore throat |
Have a stuffy nose, allergies, a deviated septum or enlarged adenoids | Wake up tired even after a full night's sleep |
Have been drinking alcohol or taking sleep aids or sedatives | Grind or clench your teeth |
Have trouble breathing through your nose with your mouth closed for a few minutes while awake | Have been told you have a narrow jaw or crowded teeth |
Are a child. Never tape a child's mouth. | Are curious whether nasal breathing could help you |
How do I know if my child is a mouth breather?
The most common sign is sleeping with the lips apart, often with snoring or noisy breathing. Mouth breathing in children isn't just a habit. Research published in BMC Oral Health in 2026 suggests that in children, mouth breathing tends to go along with more severe obstructive sleep apnea.
Can mouth breathing change how a child's face grows?
Yes. Over time, chronic mouth breathing is linked to changes in how a child's face and jaws grow. The good news is that children are still growing, so catching it early gives you the most options.
"Kids' jaws are still developing, which is exactly why we like to see mouth breathing early. Guiding growth at seven is far easier than correcting it at seventeen." Dr. Michael Bull, DDS
How does mouth breathing affect the whole body?
Mouth breathing doesn't stay in the mouth. It can mean poorer-quality sleep, and poor sleep affects mood, focus, growth and, in adults, heart and metabolic health. A dry mouth also loses much of the protection saliva gives, which raises the risk of cavities and gum inflammation. This is the mouth-body connection at the heart of whole-body dentistry: a small clue at the dental chair can point to a bigger health picture.
What should you do instead of mouth taping?
Find out why your mouth is open, then treat that cause. Instead of forcing the mouth closed, we look at why it's open. Depending on what we find, that can include:
An airway screening at your dental visit, and a referral for a sleep study if we suspect sleep apnea
Orofacial myofunctional therapy (OMT): targeted exercises that retrain the tongue to rest on the roof of the mouth, the lips to seal comfortably, and the body to breathe through the nose. Think physiotherapy for the mouth and face.
Tongue-tie assessment and release when a restricted tongue is keeping it from resting where it should
Orthodontic expansion (MASPE+) to widen a narrow upper jaw, which can create more room for the tongue and airway
Teamwork with your family doctor, ENT or sleep physician when allergies, tonsils or adenoids are part of the picture
"Our goal is nasal breathing that happens on its own, without tape. When the tongue, jaw and airway are working together, the mouth closes naturally." Dr. Michael Bull, DDS
When should you see an airway-focused dentist?
See an airway-focused dentist if snoring, mouth breathing or poor sleep are part of your or your child's routine. Book an assessment if you or your child:
Snore most nights, or someone has noticed pauses in breathing
Sleep with the mouth open or wake up with a dry mouth
Wake up tired, with headaches, or grinding or clenching teeth
Have crowded teeth, a narrow palate, or a suspected tongue tie
Were thinking about trying mouth tape
Frequently asked questions
Is mouth taping safe for adults?
It isn't proven to help, and it can be risky if you have nasal blockage or undiagnosed sleep apnea. Get your airway checked before you try it.
Should I tape my child's mouth at night?
No. Mouth breathing in children is often a sign of an airway, tongue-tie or jaw development issue. Have them assessed by a dentist or doctor instead.
Can mouth breathing change a child's face or teeth?
Chronic mouth breathing is linked to a narrower upper jaw, crowded teeth and changes in facial growth. Early assessment gives children the most treatment options.
Can a dentist tell if I have sleep apnea?
Dentists can't diagnose sleep apnea, but they often spot the warning signs, such as a narrow airway, tooth wear from grinding, or a scalloped tongue. They can then refer you for a sleep study or talk with you about in-office options such as expansion.
What is orofacial myofunctional therapy?
It's a program of exercises that retrains the tongue, lips and facial muscles to support nasal breathing, proper swallowing and healthy tongue posture.
About the reviewer
Dr. Michael Bull, DDS is the owner and a general dentist at Westwood Dental Group in Guelph, Ontario. He earned his Doctor of Dental Surgery from New York College of Dentistry and gained extensive clinical experience at Kings County Hospital in Brooklyn. He has a special interest in airway health, oral function and whole-body wellness, including expansion treatment with MASPE+. Meet the team
Breathe better, starting with a conversation
If you've been eyeing mouth tape, or you've noticed your child sleeping with their mouth open, let's find out why. Our Guelph team takes a whole-body approach to airway health, from myofunctional therapy to tongue-tie care, so you can fix the cause and not just tape over it.
📞 Call Westwood at 519.836.4650 or book your airway assessment online.530 Willow Road, Suite #2, Guelph · Also at Starwood Dental, 235 Starwood Drive
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