Beauty and wellness trends are always changing, but one thing that's becoming increasingly recognised as vital to our wellbeing is getting a good night's sleep. And one practice currently making waves on social media that's said to aid this is mouth taping.
As the name suggests, mouth taping involves sealing your mouth shut while you sleep using medical tape or special mouth strips. This encourages breathing through the nose rather than the mouth, reportedly leading to a host of benefits including deeper sleep, reduced snoring, fresher 'morning breath' due to less bacteria entering your mouth, and even a more defined jawline.
Gwyneth Paltrow is rumoured to be a fan of mouth taping, but does it really work? Beauty and wellness editor Laura Mulley has been giving it a go, and asking the experts for their opinions...
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Laura says:
Always on the hunt for a better night's sleep and keen to try out the latest wellness trends, I've been experimenting with mouth taping at night for a few weeks, much to my boyfriend's surprise (see above photo). The Skinny Confidential Mouth Tape is the most stylish product available for this – it's pink, lip-shaped and comes in a cute little tin – but, looking for a cheaper option, I bought this £9.99 pack of sleep tape from Amazon (and there are plenty of alternatives on the site), applying this over my mouth just before I went to bed. You can also use simple surgical tape, which costs next to nothing, reports the Mirror.
Firstly, let's address the obvious: you look a bit silly and slightly scary. You can't chat or sip on your drink while it's on (although The Skinny Confidential's strips do have tiny straw-sized slits). It's a bit unsettling at first. If you have any respiratory issues, it's not recommended (more on that later), and if you're claustrophobic, this might not be for you.
It's also not the best for your skin. I noticed it sticking to dry skin on my lips unless I applied lip balm beforehand, but it would slide off if I put on too much. After using it for several nights in a row, I also felt like it was clogging the pores around my mouth, causing bumps under the skin. And if you're like me and often add tanning drops to your nighttime skincare routine, this tape will instantly remove it, leaving your lower face a lighter shade than the rest.
However, I do believe that mouth taping slightly improved my sleep quality. I don't snore, but I do wear an Invisalign retainer at night, which makes me sleep with my mouth open, sometimes waking me up; this made everything feel tidier and more secure - in the same way that tucking yourself up in a cosy duvet feeling comforting.
While I can't say I woke up feeling significantly more energetic, I did feel that my sleep was of better quality. It's not something I'll do every night, but I'll definitely grab my tape strips when I feel my sleep could use some TLC. But what do the experts think...?
What are the benefits of mouth taping?
"Nasal breathing is thought to improve oxygen intake, reduce throat dryness and help filter out impurities, all of which can contribute to better sleep quality and consistent breathing throughout the night," says Dr Rizwan Mahmood, dentist, doctor and co-founder of luxury dental clinics Ruh Dental. "Additionally, nasal passages can slow the airflow, which calms the breath and encourages deeper sleep, similar to the benefits of yoga and mindfulness practices."
"Mouth taping can help maintain a nasal breathing pattern, potentially leading to better energy levels and improved recovery upon waking."
"On the contrary, habitual mouth breathing comes with several risks to oral health including dry mouth, gum disease, tooth decay, bad breath, enlarged tonsils and mouth ulcers," he adds, although stresses that there is limited scientific evidence into the benefits of mouth taping. "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."
Are there any are risks associated with mouth taping?
"Before trying mouth taping, consult your doctor or a sleep specialist. Nasal obstructions, undiagnosed sleep apnoea, or other respiratory conditions could make mouth taping unsafe," advises Dr Mahmood. "A medical professional can assess whether this technique is appropriate and advise on safer alternatives if necessary."
Can mouth taping really sculpt your jawline?
The experts have spoken, and the verdict is a firm no. Aesthetic doctor and founder of Illuminate Skin Clinics Dr Sophie Shotter confirms: "There is zero evidence whatsoever that mouth taping can improve the look of your chin or jawline," adding that "Any type of face taping or mouth taping cannot provide lasting changes to the face structure."
If you're looking for a more defined jawline, one product that does offer a temporary fix is the ZIIP Halo microcurrent device – it's not cheap, but it's a hit with those wanting to tackle sagging skin and double chins without resorting to extreme measures.
