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Jump to Key Points Sleepmaxxing has become a popular social media trend, with fitness influencers promoting mouth taping, nasal strips, supplements, and other routines to improve sleep, recovery, and physical performance. However, evidence supporting many of these practices remains limited, and some may worsen sleep problems.
Ashton Hall, fitness influencer with more than 31 million followers, is among those promoting sleep-related practices online, including taping the mouth and the bridge of the nose during sleep. The approach is intended to reduce mouth breathing and snoring and improve sleep quality; however, clinical evidence does not support its indiscriminate use.
How well do these sleepmaxxing recommendations hold up scientifically? Is there evidence that these practices can improve sleep quality, health, or physical fitness?
A study published in 2022 reported that sleeping with a strip of tape over the mouth reduced snoring and breathing interruptions. The apnea-hypopnea index (AHI) decreased from a median of 8.3 events per hour before the intervention, which counts as mild sleep apnea, to 4.7 events per hour after the intervention, which is considered normal. The lowest oxygen saturation level during sleep also increased.
- Mouth taping: limited evidence; may help mild OSA, but not routine use.
- 20-patient study: AHI 8.3→4.7/h; lowest SpO2 ↑ with mouth taping.
- 2025 review: mouth taping may worsen OSA w/ nasal obstruction or airway anatomy.
- Nasal strips: perceived airflow ↑, but no consistent AHI or oxygenation benefit.
- Sleep hygiene: regular bedtime + cool, dark, quiet room (~20 °C) have stronger evidence.
However, the study included only 20 patients, all of whom had mild obstructive sleep apnea (OSA). The findings, therefore, cannot establish that mouth taping improves sleep quality in individuals without OSA.
A 2025 systematic review examined the safety and efficacy of mouth taping in individuals with mouth breathing, sleep-disordered breathing, or OSA. The study found that mouth taping may worsen sleep apnea in patients with nasal obstruction or unfavorable airway anatomy. Most studies excluded participants who experienced shortness of breath or anxiety while using mouth taping. Evidence, therefore, does not support routine mouth taping, and potential adverse effects should be considered.
The available evidence, therefore, does not support the indiscriminate use of mouth taping, particularly without evaluation for an underlying sleep or airway disorder.
Many followers of health influencers share positive online experiences with nasal strips. A systematic review found that external nasal strips generally improved perceived nasal airflow but did not significantly improve AHI or oxygen saturation.
Few studies have reported reduced snoring with the use of nasal strips. However, a meta-analysis did not find a consistent or significant effect in the pooled results.
Sleep Hygiene
Stronger evidence supports some of the routines promoted by influencers to improve sleep hygiene. Regular bedtimes can help improve sleep quality. The same applies to maintaining a dark, quiet, and cool sleeping environment, with a temperature of approximately 20 °C.
Melatonin-containing products, which are often promoted on social media, warrant closer attention. Many influencer products, including melatonin gummies, may not contain melatonin in the amounts stated on their labels. At appropriate doses, melatonin has been shown to be effective for certain conditions, including jet lag, delayed sleep-wake phase disorder, and, to a lesser extent, insomnia in individuals aged 55 years or older.
The benefits of white noise and weighted blankets have not been consistently established. These measures may help some individuals, but the evidence remains limited. Currently, there is insufficient evidence to support the use of red light or non-melatonin dietary supplements for improving sleep.
There is insufficient evidence to support many sleep optimization practices. Some practices may even worsen sleep quality.
Mouth taping may benefit some patients with mild sleep apnea. However, evidence is limited, and potential adverse effects, including worsening OSA, have been reported. Therefore, mouth taping should not be used without medical supervision. Studies on nasal taping found that participants reported improved nasal breathing, but testing did not show a significant improvement in nasal airflow.
General sleep hygiene recommendations suggest that individuals should maintain a cool, dark, quiet sleep environment.
This story was translated from Univadis Germany, part of the Medscape Professional Network.
