Getting plenty of sleep each night is essential for maintaining physical and mental health1 by allowing your body to rest and repair itself. Without good sleep, you are at greater risk of developing a range of conditions from heart disease to dementia. Many techniques can work to improve your sleep quality2. Regular exercise, good nutrition and designing a comfortable bedroom are some examples. However, one thing with a profound impact on sleep health that often goes overlooked is whether you breathe through your nose or mouth.
Why Is Mouth Breathing a Problem?
Consistently breathing through your mouth at night can create health problems4. It harms your respiratory system and can even change your facial bone structure over time. You could also experience an increased risk of sleep apnea, snoring, dental issues, trauma in the soft tissue of the airways or speech problems. You might be mouth breathing at night if you experience symptoms4 such as dry mouth, feeling tired during the day, bad breath or drool on your pillows.
Mouth breathing5 can be caused by nasal congestion from allergies or sinusitis. Enlarged adenoids or a deviated septum could also contribute, but sometimes it's just a habit that you need to break. It's important to see a doctor to rule out underlying health conditions for your mouth breathing. However, if illness or a structural issue is not the cause, you can try mouth taping to train yourself out of mouth breathing and experience better sleep and health.
How Does Mouth Taping Encourage Nasal Breathing?
Nasal breathing is better because the nose acts as a natural filter and humidifier6, cleaning away bacteria and warming the air you breathe before it enters your lungs. Nose breathing is quieter and more efficient. It also has benefits like lowered blood pressure7.
The trend of mouth taping8 at night is growing in popularity. It's a simple technique where you place a piece of porous tape over your mouth before going to sleep. Without being able to open your mouth, you instead start breathing through your nose. Doing so may reduce snoring, decrease dry mouth and even improve symptoms of ADHD.
Practice caution as mouth taping can have side effects like the inability to take a deep breath, skin irritation or an allergic reaction to the adhesive. It may also trigger anxiety, especially if you are prone to feeling anxious or stressed. It's not recommended9 to use heavy tape like duct tape since this can make it difficult to remove it quickly if required. If you have trouble breathing through your nose, have sleep apnea or suspect a sleep disorder10 you should not try mouth taping without first talking to your doctor.
Try the Mouth Taping Trend for Healthier Sleep
If you want to try mouth taping, make sure you follow some simple guidelines11 for best results:
- Choose a medical-grade, hypoallergenic tape.
- Use breathable tape with a mild adhesive for easy removal.
- Clean and dry the lips and area around the mouth before applying the tape.
- Apply a thin layer of petroleum jelly to help prevent irritation if you have sensitive skin.
- Place the tape gently and ensure you can breathe comfortably before sleeping.
It's a good idea to do a test run during the day to ensure you can breathe without any complications or irritation. If you don't have any adverse reactions, mouth taping could be an easy solution to start breathing through your nose for improved sleep.
References
- News In Health – Good Sleep for Good Health
- CDC – About Sleep
- National Library of Medicine – Nose vs. mouth breathing– acute effect of different breathing regimens on muscular endurance
- Cleveland Clinic – Mouth Breathing
- National Council on Aging – What to Know About Mouth Breathing While Sleeping
- Sleep.com – Why It's Important to Breathe Through Your Nose When You Sleep
- American Psychological Society – Nose Breathing Lowers Blood Pressure, May Help Reduce Risk Factors for Heart Disease
- Sleep Foundation – Mouth Taping for Sleep: Does It Work?
- Cleveland Clinic – Mouth Taping: Is It Safe?
- Everyday Health – Mouth Taping: Can It Really Help Your Sleep?
- Sleep Matters – Mastering the Art of Mouth Taping for Superior Sleep Quality
