SALEM, Oregon: Taping your mouth shut at night may sound like a nightmare — but it's gaining traction on social media as a supposed fix for snoring and poor sleep. Experts say it's risky, unproven, and not worth trying.

The practice, often promoted on TikTok and by companies selling related products, claims to improve sleep quality and reduce snoring. But scientific support is slim. "The studies behind mouth tape are small, the benefits are modest, and the potential risks are there," said Dr. Kimberly Hutchison, a neurologist and sleep medicine expert at Oregon Health & Science University. Risks include worsening sleep apnea or even suffocation.

While nasal breathing is healthier than mouth breathing — your nose filters allergens, prevents dry mouth, and reduces snoring — taping your mouth shut isn't the right solution. Most research on mouth taping is too limited to draw meaningful conclusions, and none shows clear benefits.

"Mouth breathing in adults isn't usually dangerous, but it can cause dry mouth, bad breath, and throat irritation," Hutchison said. "Nasal breathing is better, but forcing it with tape can be harmful."

Safer options exist. Dr. David Schulman, a sleep specialist at Emory University, recommends alternatives such as prescription oral appliances, CPAP machines, or lifestyle changes like quitting smoking and losing weight. He said it's key to identify why you breathe through your mouth at night.

One common culprit is obstructive sleep apnea, a disorder where the airway repeatedly collapses during sleep, causing loud snoring and disrupted rest. It's typically treated with a CPAP machine. "Sleep apnea can make you feel constantly sleep-deprived and affect long-term health," explained Dr. Brian Chen of the Cleveland Clinic.

The best step, Schulman added, is to get tested for sleep disorders. Many tests can now be done at home. "It's always better to know than not know," he said. "If something is wrong, at least you can make an informed choice about treatment."

Bottom line: nasal breathing is healthier, but taping your mouth shut is neither safe nor effective.