What is it and does it really work?

The thought of taping your mouth before going to sleep seems quite strange. The idea is that it forces us to breathe through our nose, which improves sleep and prevents snoring. But is it really necessary or even wise to interfere with something as natural as breathing, the only thing we do at birth and continue to do until we die?

What is mouth taping and how does it work?

Mouth tapers literally stick a piece of medical tape over their mouth before going to bed. Mouth breathing is believed to be associated with numerous diseases, including snorebad breath and poverty oral health. Advocates argue that breathing through the nose instead is a more natural way for the body to inhale air and may reduce the amount of snoring.

By physically closing their mouth, people are forced to breathe through their nose while sleeping. “Mouth breathing changes the physical body and transforms the airways, all for the worse,” says science journalist James Nestor, author of the 2020 bestseller. Breath.

“Breathing air through the mouth reduces pressure, causing the soft tissue at the back of the mouth to become loose and cave inward, creating less space and making breathing more difficult,” he explains.

“Inhaling through the nose has the opposite effect. It pushes air to all the flabby tissue at the back of the throat, widening the airways and making breathing easier. After some time, these tissues are “toned” to remain in this open and wide position.”

Benefits of mouth tape

Proponents of oral taping claim several benefits, particularly related to sleep quality and oral health, including:

• Reducing snoring
• Improved airflow
• Reducing the risk of dry mouth (which can lead to tooth decay and gum disease)
• Increased oxygen consumption
• Better sleep quality
• Reduces stress and heart rate

“As a sleep psychologist, I’m getting more and more patients asking me about mouth tape,” says Dr. Lindsey Browning, sleep expert at Trouble Sleeping and author of Navigating Insomnia.

Dr. Browning says the main reason most people try to breathe through their nose is because mouth breathing is associated with snore.

But she wouldn’t recommend engaging in the practice without medical supervision. “For those considering mouth taping, it is very important to consult with a doctor first, especially to rule out conditions such as obstructive syndrome. sleep apnea» a common sleep-related breathing disorder that causes frequent pauses in breathing during sleep.

In terms of improving airflow, “breathing through your nose filters dust and particles from the air and moistens it, preventing your airways from drying out,” says Dr. Browning.

“Warmth and moisture from the nose means that inhaled air flows more smoothly into the lungs, and breathing through the nose absorbs 10 to 20 percent more oxygen than breathing through the mouth.”

In a 2013 Japanese study. breathing through the mouth was It has been found to have a negative effect on oxygen levels in the prefrontal cortex—the part of the brain that helps regulate our emotions and ability to concentrate—while nasal breathing does not have the same effect.

The reason mouth taping is associated with stress reduction is that it can help slower, deeper breathing that activates the body’s parasympathetic nervous system.a network of nerves that helps the body relax and conserve energy.

How to Safely Practice Mouth Taping in Four Steps

Methods can range from applying small pieces horizontally on the lips to larger pieces throughout the mouth.

“It seems simple, but it is important to follow certain safety rules,” says Dr Thomas Crawford-Clark, chief dentist at the Luceo Clinic in London. Here’s how to do it right, he says:

1. Use suitable tape

Medical tapes or specially designed mouth strips are the safest options. These bands are designed to make contact with the skin and are easy to remove. Avoid using duct tape(!) or other adhesives not intended for use on leather, as they may cause irritation or injury.

2. Start gradually

If you are new to using mouth tape, try it on a short nap before moving on to nighttime use. This helps you get used to the sensations and provides comfort.

3. Consult a healthcare professional.

If you have any respiratory conditions such as sleep apneaIt’s important to talk to a sleep specialist before trying to tape your mouth or avoiding it altogether.

4. Monitor your sleep patterns

Pay attention to how your body reacts. If you experience discomfort, difficulty breathing, or wake up gasping for air, stop practicing and consult a doctor.

James Nestor, exploring Breathe, tried various methods, including patches and tape, and decided that one stamp-sized piece of surgical tape attached to the center of the lips worked best in terms of comfort without leaving a mark or causing minor irritation.

Alternative solutions

If mouth taping is not an option, there are alternatives including:

• Nasal strips and devices to improve breathing
• Side sleep
• Oral Exercises and Treatments to Improve Oral Health
• Mandibular advancement devices (MAD) to open the airway

“Nasal strips, like Breathe Right strips, can help open up your nasal passages and improve air flow without having to tape your mouth,” explains Crawford-Clark. “It is a non-invasive solution widely used to reduce snoring and relieve nasal congestion.”

The dentist also suggests that exercises and oral health treatments may be effective in improving oral health. “Exercises targeting the muscles around the mouth and throat can help reduce mouth breathing over time,” he says, and tongue movement exercises you can do at home. These specific exercises, known as “myofunctional therapy,” focus on strengthening the muscles that control breathing and can be an effective alternative to mouth taping.

Dr. Browning says using a mandibular advancement device (MAD) is a safe option. This is a medical device that helps treat sleep apnea, snoring and teeth grinding and is inserted into the mouth before bed to move the lower jaw forward. This opens the upper airways and makes breathing easier.

She also says that Continuous positive airway pressure (CPAP) machines have shown some positive results in studies. They are used to apply a predetermined pressure to the airways, which is maintained throughout the entire respiratory cycle, both during inhalation and exhalation.

“Anyone concerned about mouth breathing should consult a doctor to explore safer, clinically proven solutions to snoring or sleep problems,” says Browning. “Sleeping on your side, using nasal strips, reducing allergens, or using a jaw advancement device are all more effective options.”

What are the security issues?

There are legitimate concerns about the safety of oral taping. The main risks include:

• Difficulty breathing
• Skin irritation
• Psychological discomfort

Dr. Browning says that despite widespread advertising and the fact that nasal breathing has been proven to be beneficial, there is actually no scientific evidence to support the effectiveness of using sleep tape. Moreover, it can be dangerous.

“For people with obstructive sleep apnea (OSA), mouth tapping is particularly dangerous,” says Browning.

“OSA is a condition where the airway becomes blocked at night, causing the sleeping person to wake up to resume breathing. This causes stress on the heart as well as severe daytime fatigue due to poor quality sleep disruption.”

For people with OSA, she says, taping the mouth can worsen airway obstruction, especially if the cause of sleep apnea is related to nasal congestion, enlarged tonsils or adenoids, excess weight or other anatomical factors.

“Many people may not even realize they have sleep apnea, which increases the risk that mouth taping is unsafe. Additionally, for people with conditions such as asthma, allergies, or nasal congestion (such as from a deviated septum), taping their mouths shut may be dangerous because it forces them to rely on their already damaged nasal passages.”

Dr. Thomas Crawford-Clark also says that using the wrong type of adhesive can irritate or damage the sensitive skin around the lips. “And some people may feel anxious or claustrophobic when they have their mouth taped shut, which can interfere with their sleep.

“I and many other healthcare professionals remain cautious about oral taping due to the lack of reliable clinical evidence to support its benefits,” he says.

He also notes that many people’s interest in mouth taping coincides with them paying more attention to their overall health, such as improving fitness or losing weight, so not all known benefits may be associated with the practice of mouth taping in the United States. insulation.

“And finally, some investigation showed that even with the tape (which, quite sensibly, does not cover the entire mouth) many users were still able to breathe through their mouth.”

Verdict: Can mouth taping really help you breathe through your nose?

Expert opinion

“While nasal breathing is generally considered healthier due to its filtering properties and ability to improve oxygen absorption, mouth taping may not be the safest or most effective way to achieve this for everyone,” says Crawford-Clark.

“Mouth taping may help some people by stimulating nasal breathing, but it is not a one-size-fits-all solution and, as with any health trend, it is advisable to consult a medical professional before trying it.”

Dr. Browning concludes that while oral taping may theoretically work, the potential risks, in her opinion, far outweigh any benefits, especially if underlying medical conditions are present.

“Instead of taping your mouth shut, I recommend consulting with your doctor to explore safer, clinically proven solutions to snoring or sleep problems.

“If you have difficulty breathing through your nose at night, it is important to identify and treat the cause before considering taping your mouth, as this may make the problem worse.”