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March 12, 2025
Petra Harms
A restful night's sleep, radiant, firm appearance, fresh breath, and better concentration - that's what two adhesive strips over the mouth are supposed to achieve, claim influencers. What's the truth behind the mouth taping trend? And what risks does it entail?
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About 15 euros to 25 euros cost mouth tapes per month – that is cheaper than a visit to the beautician, a professional dental cleaning or even just a can of herbal tea from Mariage Frères as a sleep aid. Plasters over the mouth are supposed to eliminate numerous problems or ailments at once: snoring, respiratory diseases, flabby facial features and the feeling of lack of energy.
The idea behind it: By taping the mouth shut, natural nasal breathing is promoted. The nose filters, moistens and temperature controls the inhaled air optimally - and according to the claims of the plaster manufacturers, optimizes and maximizes the oxygen uptake in the body and ensures more well-being.
Read here: Those who breathe through their noses become less sick
Furthermore, the mouth plasters, also known as sleep strips, Hostage Tapes or Breathy Silencer, are supposed to keep the muscles in place. Nonsense, says Professor Wolfram Windisch , president of the German Society for Pneumology and Respiratory Medicine (DGP). "Optimized oxygen uptake may be relevant in top-level sports, but not during sleep."
The body of research on Mouth Taping? As thin as a single cilium in the nose. There are no studies on the beauty effect, a work by the American Academy of Sleep Medicine AASM from 2023 with 2500 participants on viral sleep trends only shows that 250 people tried Mouth Taping. An effect? Not documented.
A Taiwanese study from 2022 did show that sleep apnea and snoring would be reduced by the adhesive strips over the mouth, but the result is not statistically significant with only 30 participants. Here the pulmonologist from Cologne even warns: "Obstructive sleep apnea and the resulting breathing pauses and loud snoring are a sign that the airways are narrowed. This needs to be examined by conventional medicine and treated, if necessary, with mask therapy, mandibular advancement devices, or surgeries. A plaster would even be dangerous in this case because it impairs airflow."
In these not so rare cases – studies suggest that 963 million people worldwide suffer from it – those affected feel not only tired and unsteady after a fragmented night of sleep with breathing pauses, but they also tend to be overweight, have high blood pressure, and are at a higher risk for strokes.
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Breathing exercises can also help to consciously use nasal breathing.
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Occasional snoring, on the other hand, is normal and has no negative effects, at most on the co-sleeper who is woken up by it. In fact, the sleeping position, especially lying on the back, influences the mouth opening and people snoring, which in turn dries out the oral cavity and changes the oral flora. The result: bad breath.
However, the position in bed depends on the type and is difficult to change. Professor Windisch advises: "Instead of supplementing the sleep routine with a plaster over the mouth, rather avoid wine, unhealthy late meals, irregular sleeping times, and blue light from mobile phones and laptops as well as excitement before sleep.Then body and mind can also relax, and we have a restful night."
Alternatively, breathing exercises can also help to consciously use nasal breathing. In Nadi Shodhana, alternate nostril breathing, you breathe in and out alternately through the right and left nostrils. In fact, oxygen always takes the easiest route. We never breathe evenly through both nostrils at the same time, but sometimes more through one than the other. And sometimes through the mouth in between.
Professor Wolfram Windisch is therefore amazed at the plaster trend: "The healthy body automatically gets the air it needs. That's wonderful and certainly doesn't need a product."
