TikTok’s Deadly Sleep Hack? Doctors Slam Mouth-Taping Craze as Oxygen Sabotage

The surging fad of mouth taping—a social media darling riding high on Instagram and TikTok—is raising red flags in the medical realm. Hailed as a shortcut to deeper slumber and heightened athletic prowess, this practice is neither solidly backed by science nor universally safe, says Dr. Jennifer Gourdin, a seasoned sports medicine expert from Kaiser Permanente, based in Silver Spring, Maryland.

“This practice involves sealing the lips shut with tape to push the body into breathing solely through the nose while asleep,” Gourdin explained during an interview with WTOP. “The current buzz on platforms like Instagram and TikTok paints it as a magic fix to enhance oxygen intake, reduce snoring, and elevate sleep quality.”

Notably, athletes are embracing this phenomenon in droves. As @drjthesportsdoc on social media, Gourdin notices a rising trend among those striving to fine-tune recovery and performance.

“In sports, better sleep often means better muscular repair and greater competitive output,” she said. “So, it’s easy to see why this caught fire.”

The core belief behind this trend is that nasal respiration—as opposed to mouth breathing—offers superior efficiency during slumber.

“Breathing via the nose acts as a natural filtration mechanism,” Gourdin elaborated. “The air gets moistened and warmed before entering the lungs. That reduces the chance of waking up with parched lips, sour breath, or exhaustion. But even with these theoretical perks, solid proof is lacking,” according to wtop.com.

In truth, mouth taping may end up doing more harm than good—especially for individuals with underlying sleep or breathing complications.

“If you struggle with sleep apnea, sinus congestion, a bent nasal septum, or seasonal allergies, taping your mouth might block your airflow even further,” she cautioned. “It could dangerously lower your oxygen levels as you sleep. For some, it may even incite panic or anxiety episodes.”

A May publication in the PLOS One journal, which examined data from ten research papers, concluded that while marginal gains were spotted in people with mild sleep apnea, the downsides outweigh the benefits. “The potential for serious health complications is significant in individuals with blocked nasal passages who attempt this technique,” the review warned.

What’s more, Gourdin confirmed that no FDA-sanctioned mouth tapes currently exist that are deemed safe for this purpose.

Rather than resorting to makeshift trends like mouth taping, Gourdin advises adopting time-honored, evidence-based sleep hygiene methods to recharge the body and mind, as per wtop.com.

“Design your bedroom as a sanctuary—cool, quiet, and devoid of glowing screens,” she suggests. “Switch off televisions and tuck away mobile devices before laying down.”

Cultivating a calming nightly ritual can work wonders, she says. “Steer clear of caffeine and alcohol in the hours leading up to bed. And for some, simply shifting to a side-sleeping posture can open up airways and enhance breathing.”