Sleep is a health foundation, but so many of us endure compromised sleep quality from snoring, dry mouth, and sleep apnea. One of the latest trends, called mouth taping, has gained popularity as a cheap, easy method that could enhance sleep by promoting nasal breathing. But does it work? In this article, we’ll explore the science behind mouth taping, its benefits, potential risks, and whether it’s a viable solution for better sleep.
What is Mouth Taping?
Mouth taping refers to the process of taping a strip across the lips before sleeping in a way that shuts the mouth and allows nose breathing. The underpinning of the process is that nasal breathing is better than mouth breathing and can be an etiology of less effective oxygenation, snoring, and sleep disorders. Yes, it does sound annoying, but to mouth tape enthusiasts, it will condition the body to breathe in a natural manner and even improve a person’s sleep. Nasal breathing is the answer to health and healthy sleeping. Breathing through your nose:
Your airways are naturally cleaned. The nose collects dust, allergens, and other irritants before they reach the lungs.
You emit nitric oxide. It dilates blood vessels to provide oxygen and circulation.
It fixes sleep apnea and snoring. Nasal breathing is stimulated to close airways, leading to snoring and sleep apnea.
It prevents dry mouth. Nasal breathing leads to dehydration, bad breath, and other cavities.
Mouth taping stimulates nasal breathing and restricts it through taping, and this could be a motivation behind such benefits, and even result in significantly better and quality sleep.
READ ALSO: The Relationship Between Diets With High Sodium And Fluid Retention Within The Eye
Benefits of Sleeping with Mouth Taped
Potential Benefits of Mouth Taping at Night
- Reduced snoring
Snoring arises as a consequence of airway obstruction, which is partial and nose breathing comes to be a secondary process of it. Snoring can be decompressed, partial airway obstruction by means of taping one’s mouth in a way to close one’s mouth so that hoarse and disruptive nighttime snoring as well as comfort discomodery to the person taping one’s mouth and even the bed partner reduces.
- Improvement of Oxygenation
Nose breathing is also more efficient in the oxygen exchange since it regulates air flow and generates more nitric oxide, an oxygen molecule that widens the blood vessels and brings more blood. It may result in healthier breathing along with fewer risks of sleep disturbance.
- Less Chance of Dry Mouth and Bad Breath
Mouth breathing dehydrates the mouth and throat, leading to morning breath and additional cavities. If taping one’s mouth shut during sleep can permit nasal breathing, perhaps it will also improve the health and hydration of the mouth and throat as well.
- Sleep Apnea Benefits Potential
Mild apnea patients can find that they can prevent air from clogging up and breathe regularly all night long if they tape their mouth. Not for those with severe or moderate apnea, however.
- Improved Night Comfort and Greater Energy
Enhanced breathing can result in reduced nighttime disturbance so the patient wakes up refreshed and rejuvenated.
Potential Risks and Side Effects
Although the taping of the mouth is a simple thing to prescribe, there are risks involved:
- Breathing Difficulty
The cold patients, allergic patients, or deviated septum patients cannot breathe using their nose alone. They fear or hurt to have their mouths taped closed.
- Risk of Increased Anxiety or Claustrophobia
Others will not be comfortable with the tape on their mouth and this will make them feel that they cannot open their mouth and relax and sleep.
- Safety Issues
The wrong kind of tape (e.g., duct tape or other very sticky tapes) cuts the skin or causes irritation when removed. There is a less irritating and safer sleep tape.
- Not In Place of Medical Care
Mouth taping is untested therapy for severe sleep conditions like mild-to-moderate obstructive sleep apnea. If you would like to have sleep apnea, please first talk to your doctor before you try mouth taping.
How to Try Mouth Taping Safely
If you still want to try mouth taping, then carefully follow the below steps to do it safely and efficiently:
- Choose the Right Tape
Use medical-grade, hypoallergenic tape designed for sensitive skin. Special mouth tapes, such as SomniFix or Micropore tape, are specifically designed for sleep and are easier to remove.
- Start Small
If you’re nervous about taping your mouth completely shut, start with a small strip of tape placed vertically in the center of your lips instead of covering the entire mouth. This allows for some mouth movement while still promoting nasal breathing.
- Nasal Breathing Exercise
Check that you are able to breathe easily through the nose before taping the mouth. If your nose is congested, use nasal strips or spray passages before sleeping with a saline spray.
- Monitor Your Feelings
Stop at once if pain, tension, or sensation that you are not breathing results when mouth taping. Seek the assistance of a health practitioner to be guided on alternative treatments.
Is Science Behind Mouth Taping?
Little scientific evidence in and of itself exists to tape the mouth, but there is science-based well-documented health benefit in nasal breathing.
The below is concise 2022 trial that shows mouth taping decreased snoring in people with mild sleep apnea. Physiology of nasal breathing also shows why nose breathing needs to be utilized in oxygenation, decreased inflammation, and improved sleep. It will be large clinical trials demonstrating long-term efficacy for mouth taping in improving sleep.
Do You Want To Try Mouth Taping?
Mouth taping is a low-cost, low-tech method of facilitating nasal breathing that can help some individuals increase the quality of sleep. It is not magic, though, and will not work in all cases. You may want to see an expert if you experience persistent nasal congestion, serious sleep apnea, or have concerns about mouth taping.
For someone used to breathing in a normal fashion through the nose but who has a preference to try to shut off the mouth with tape, trying an ultra-light skin-safe tape and seeing what happens could be or may not be worth it to try.
Final Thoughts
Mouth taping has gained popularity as a potential sleep aid, but while anecdotal evidence is promising, more scientific research is needed to validate its effectiveness. If you’re struggling with sleep quality, it’s always best to consult a healthcare professional before trying new interventions. That said, if you’re looking for a natural way to encourage nasal breathing and reduce snoring, mouth taping might be worth a try—just make sure to do it safely!