Mouth taping, the viral bedtime trend where you place a small piece of tape over your lips to encourage nasal breathing, has taken social media by storm.
Fans claim it improves sleep quality, boosts energy, and even enhances oral health. But is it really a good idea? Cosmetic Dentist Dr Raj Juneja, Principal Dentist at Face Teeth Smile Dental Clinics, explains what you should know before reaching for the tape.
Mouth taping — the viral bedtime trend where you place a small piece of tape over your lips to encourage nasal breathing — has taken social media by storm. Fans claim it improves sleep quality, boosts energy, and even enhances oral health.
But is it really a good idea? Cosmetic Dentist Dr Raj Juneja, Principal Dentist at Face Teeth Smile Dental Clinics, explains what you should know before reaching for the tape.
It’s not a quick fix for your oral health
While mouth taping may promote nasal breathing (which can help reduce dry mouth and bad breath), it won’t solve underlying dental or airway problems. If you’re mouth breathing because of congestion, allergies, or jaw positioning, skip the DIY solutions and see a dentist or doctor to find the real cause.
Chronic mouth breathing can affect your smile
Breathing through your mouth at night dries out your oral tissues and reduces saliva flow — and saliva is your mouth’s natural defence. Without enough of it, you’re more prone to cavities, gum inflammation, and staining. Over time, that can impact both your oral health and the appearance of your smile.
There are safer ways to encourage nasal breathing
Before resorting to mouth tape, try nasal strips, saline rinses, or addressing any sinus congestion. If you suspect that your jaw position or airway anatomy plays a role, book a consultation with your dentist. They can help identify issues like a narrow palate or misaligned bite that might be making nasal breathing more difficult.
Never use standard adhesive tape
If you do decide to experiment, always use medical-grade mouth tape made specifically for sleep. Never use household tape or duct tape — they can cause skin irritation, allergic reactions, or even restrict breathing if applied incorrectly.
It’s not suitable for everyone
Those with breathing difficulties, sinus problems, sleep apnoea, or anxiety should avoid mouth taping altogether. Anything that restricts airflow can be risky if you already struggle with breathing during sleep. Always check with your dentist or GP before trying this trend.
(If you suspect sleep apnoea or nighttime breathing problems, seek out a dentist with specific experience in sleep apnoea and airway management. You may benefit from a custom specialist mouthguard designed to support the airway and improve breathing safely — without the risks of taping.)
Focus on oral health basics first
No trend can replace good habits. Regular brushing, flossing, and dental check-ups remain the foundation of a healthy smile. Focus on consistent care — not overnight hacks — to keep your mouth (and your sleep) in the best possible shape.
ABOUT DR RAJ FROM FACE TEETH SMILE
Dr Raj graduated from the University of Birmingham having gained his Bachelor of Dental Surgery (BDS) with Clinical Distinction and followed on to complete post graduate training in Dental Implants, Orthodontics, Restorative and Aesthetic Dentistry. Dr Raj has also achieved a Post Graduate Diploma in Clear Aligner Therapy. He takes pride in delivering the very highest quality of care, while offering his patients personalised experiences and achieving exceptional results. This means treating everyone as an individual and considering their face, teeth and smile as a whole before making a plan.
The use of the most modern digital dentistry is something Dr Raj is passionate about. He incorporates advanced techniques into all aspects of treatment and uses state-of-the-art equipment to offer comprehensive solutions to his patients. Dr Raj has worked tirelessly to become a leader in his field and his vision for excellence is found in all the work done at Face Teeth Smile.
Through extensive experience in performing Invisalign procedures, Dr Raj has become one of only a few dentists recognised as an Invisalign Diamond Provider. He’s a highly respected Invisalign Clinical Speaker and is involved in mentoring young dentists, with whom he shares his comprehensive knowledge. Dr Raj also has a keen interest in orthodontics and implants, as well as in aesthetic dentistry, which he believes should be done using minimally invasive techniques where possible.
Dr Raj’s qualifications include Certification in Cosmetic Dentistry and Aesthetic Restorative Dentistry, as well as Certification in Implant Dentistry. He’s currently working towards gaining his post-graduate diploma in orthodontics. Having been awarded the Central Counties Branch of the BDA Prize in Restorative Dentistry in 2015, he went on to win the NSK Rising Star Award and be recognised as a finalist in the Best Young Dentist category at the 2018 Dentistry awards. In 2020, he was a Best Young Dentist Finalist at the Private Dentistry Awards.