From rotting beds to drinking lettuce water to help you relax, many sleep-related trends have gone viral on TikTok. But one particularly fascinating method, which has been going on for more than a year now, is lip-sticking.

Mouth tape has become a popular health trend, forcing nighttime breathing through the nose, which is thought to improve sleep quality, daytime cognition and concentration, and cardiovascular health.

Basically, this practice involves using porous surgical tape to keep your mouth shut at night. The idea is that if you apply tape before bed, your mouth will remain closed while you sleep and you will have to breathe through your nose—thus avoiding the negative effects of mouth breathing, which has been linked to tooth decay, dry mouth, bad breath, and Gum disease.

Like many health fads, the mouth-tapping trend that has emerged over the past few years appears to have taken off thanks to a TikTok video touting its snoring-reducing benefits. But it’s important to note that this is not an evidence-based strategy, nor is it recommended by doctors.

Why are people doing this?

We do know that nasal breathing is generally more beneficial than mouth breathing.

Breathing through the nose filters the air you breathe in while sleeping and also warms and humidifies the air, reducing irritation as the air passes through the respiratory tract and into the lungs. Breathing through the nose also helps make the lungs more elastic and causes the blood to absorb more oxygen. All of these can help improve your sleep quality.

Although experts agree that nasal breathing is generally better than mouth breathing, there is less evidence that taping your mouth is a healthy or effective way to force nasal breathing. It has been shown to have some benefit in a small number of people, but more research into its use is necessary.

What are the downsides?

There are safety concerns with mouth tape.

If someone does need to breathe through their mouth while sleeping due to nasal congestion or other reasons, taping the mouth shut may cause breathing difficulties at night. It can also lead to aspiration – the passage of stomach contents into the lungs through regurgitation or vomiting. Some people may also experience irritation from using the tape.

The potential for reduced airflow can be dangerous for people with conditions like sleep apnea, which often goes undiagnosed. Therefore, if you want to try oral taping, be sure to talk to your healthcare provider first.

Taping your mouth can also irritate your skin.To avoid this and other possible problems, it’s recommended to only use “specific medical tapes that are breathable, hypoallergenic, and easy to remove” rather than products that are not suitable for the body, such as duct tape or masking tape.

Typically, when using medical tape, saliva and tongue pressure can easily remove the tape when needed.

There are other ways to address sleep issues.

Some other solutions to sleep and breathing problems have a clearer scientific basis.

If you or your bed partner are concerned about snoring, try strategies that are actually backed by evidence. First, if snoring is a big problem, it’s crucial to see a doctor to determine if sleep apnea is the cause. Sadly, sleep apnea remains underdiagnosed, and if left untreated, it can become a serious health problem.

Sleeping on your side or in a slightly elevated position may reduce mouth breathing and snoring. Even if it’s not your current preferred way to nap, you can change your default sleep position with strategic pillow placement or even special equipment.

Other potential remedies for better sleep include using nasal strips, testing relaxation techniques, getting tested for asthma and allergies, and improving oral and sleep hygiene.

As for the snorer’s partner (whose sleep can also be affected), earplugs, a noise machine, or falling asleep before the snorer goes to bed may help.