Dangerous idea on TikTok about sleeping with your mouth covered 0:39
(CNN) --
The social media platform TikTok has helped spread another potentially dangerous idea: taping your lips shut to prevent you from breathing through your mouth at night.
"If you have obstructive sleep apnea, yes, this can be very dangerous," says Dr. Raj Dasgupta, a sleep specialist and associate professor of clinical medicine at the University of Southern California Keck School of Medicine.
Obstructive sleep apnea, which consists of the total or partial collapse of the airways, is one of the most common and dangerous sleep disorders: it is believed that more than one billion people between the ages of 30 and 69 suffer from this disease, according to a 2019 study published in the academic journal Lancet Respiratory Medicine.
Millions more are undiagnosed, experts say.
"There is limited evidence on the benefits of taping the mouth shut and I would be very careful, and even talk to a health care provider, before trying it," Dasgupta added.
Scheduling a visit with a sleep specialist who can design a personalized plan is the best way to address the medical issues underlying mouth breathing.
However, none of the TikTok videos CNN saw mentioned that the practice could be harmful in any way.
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A young woman cites the benefits of restful sleep as a reason to seal her lips each night.
"I duct tape my mouth every day. ... Getting a good night's sleep is really important against aging and looking and feeling your best."
Despite the drawbacks of painfully losing facial hair or damaging soft tissue around the mouth, another TikTok video recommends "plain paper duct tape."
"I know there are a lot of fancy mouth duct tapes on the market, but you don't need them. You just need this little square here across the lip."
All of this could be considered nonsense, except that one video seems to spawn another as people rise to the challenge.
One woman does not even remember why she started covering her mouth at night:
"I really don't know. I saw it on TikTok and can't remember what the benefits were. But it helps me stay asleep!"
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Dangers of breathing through the mouth
As with many things "discovered" by TikTok hosts, mouth breathing is nothing new.
People have been looking for ways to shut their mouths at night for years, and with good reason.
Mouth breathing can cause snoring and excessive thirst at night, as well as dry mouth and bad breath in the morning.
Over time, breathing this way is linked to gum disease and malocclusion, in which the upper and lower teeth are not aligned.
In childhood, when the tendency to mouth-breathe begins, this condition can lead children to develop a "mouth-breathing face," that is, a narrow face with a receding chin or jaw, according to the Cleveland Clinic .
Children are also at risk of developing obstructive sleep apnea, which has been linked to learning difficulties and behavioral problems in childhood.
Journalist James Nestor allowed scientists to cover his nose with silicone and surgical tape for 10 days to see what effect mouth breathing would have on his health.
As he describes in his book "Breath: The New Science of a Lost Art", the impact was surprisingly fast.
He developed obstructive sleep apnea, his blood pressure, pulse and heart rate skyrocketed and his blood oxygen levels dropped drastically, plunging his brain into a murky haze.
"We had no idea it was going to be this bad," Nestor told CNN in 2020. "The snoring and sleep apnea were so severe, and came on so quickly, that everyone was pretty shocked."
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Why is it better to breathe through the nose?
Breathing through the nostrils is healthier, experts say.
The fine hairs in your nose, called cilia, filter out dust, allergens, germs, and environmental debris.
Nasal breathing also moistens incoming air, while dry air breathed in through the mouth can irritate the lungs, Dasgupta says.
"Nose breathing can lower blood pressure by increasing nitrogen oxide, a compound in the body that can be helpful in keeping blood pressure under control," he added.
In addition, breathing through the nose is relaxing, which is why it is often recommended, along with yoga and meditation, as a way to promote sleep.
Check first if you have sleep apnea
However, if you decide you want to try the trend, don't stick your mouth horizontally like you're being held hostage by a serial killer;
even TikTok users point it out.
A bit of duct tape placed vertically over the lips is supposed to suffice.
However, a small study in March found that people who did it simply substituted mouth breathing for "mouth blowing," in which the research participants breathed in and out of their mouths on each side of the mouth. headband.
In general, the "biggest message" is to first be evaluated for obstructive sleep apnea before trying to sleep with your mouth covered, Dasgupta said.
Obstructive sleep apnea has been linked to high blood pressure, heart disease, type 2 diabetes, depression, and even early death.
Credit: Max Pepper/CNN
"Once obstructive sleep apnea is completely ruled out, then we can call it snoring," he said.
"In addition, there are many other options for treating snoring besides taping the mouth shut, such as nasal strips, nasal dilators, and mouth (and) throat and tongue exercises."
Also avoid sleeping on your back, a position that favors the opening of the mouth and the falling of the tongue towards the throat.
Pushing air past that obstruction is what causes snoring.
Mouth breathing is often linked to allergies, colds, and chronic nasal congestion.
A deviated septum, which is the cartilage that separates the nostrils, can also be a cause: a crooked septum can block the airway.
Nasal polyps can do the same thing, says Dasgupta.
Doing this simple exercise every day will help improve your breathing and posture.
Children may have enlarged adenoids, glands behind the nose that are designed to ward off bacteria and viruses.
They reduce with age, so it's not a common cause of mouth breathing in adults, according to the Cleveland Clinic.
All of these underlying medical issues can be treated with a visit to an otolaryngologist or sleep specialist who can create a personalized treatment plan for you.
"These issues need to be addressed and evaluated first before taping your mouth. In my opinion, taping your mouth shut isn't likely to help you sleep better," says Dasgupta.
Jen Rose Smith contributed to this report.
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