Mouth taping has been making noise on social media as a home remedy for snoring, insomnia, dry mouth, and other sleep issues.
Championed by Gwyneth Paltrow, mouth taping is exactly what it sounds like. It’s the practice of sealing your lips shut with tape while you sleep to encourage nasal breathing. Those who have tried this claim that they’ve experienced better sleep, oral health, and even changes to their facial structure.
But, as with any social media trend, it’s important to do your homework before you jump to try it out. Sure, the appeal of potential benefits is enough to add to cart, but there’s actually quite a bit you should know. Below, everything you’ve ever wanted to know about the trend, answered.
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Benefits of mouth taping
Mouth breathing is associated with lower sleep quality and a decrease in oxygenation during sleep according to a study. Based on their findings, 50% of the adult population breathe through an open mouth during sleep. You wake up with a dry mouth in the morning, which is a sign that you slept with your mouth open. Deep sleep is really important for glymphatic drainage. The brain cleans itself during sleep. Plus, deep sleep is very important to help us wake up feeling refreshed.
This isn’t the only issue according to the study. If your mouth is open during sleep, you are more prone to snoring, sleep apnea and lighter sleep. And this then will impact your cognitive function during the day. You can’t focus. You can’t concentrate. And you’re more likely to be stressed or anxious if your sleep quality is not good.
How to start mouth taping
Experts recommend to not dive in headfirst to mouth taping without practicing nasal breathing first. What they suggest is you do it first with a bit of tape on the mouth to allow yourself to get used to it, but do not try to sleep yet. Just allow yourself to get used to the sensation of having tape on the mouth. And then do some slow, calming breathing, extending your exhales, to actually let the nervous system calm down. Naturally, it’s much easier to breathe through the nose. So, it’s like a more gradual process, rather than just sticking some tape on your mouth.
However, we strongly advise to talk to your doctor first because mouth taping isn’t for everyone. It’s best to first be evaluated by your doctor to see if you have nasal blockage, and to get a sleep study to see if you have sleep apnea.
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Is using mouth tape dangerous?
If you’ve decided to try out mouth taping, here’s a friendly reminder that not just any regular tape works. For people with sensitive skin or who deal with anxiety, you might experience difficulty in breathing, disrupted sleep, or skin irritation with mouth taping.
If you’ve made it this far and have gotten the green light from an expert to try it out, here are some options from Nasalite and Noctivo to buy.
There are better ways to get good sleep
Good sleep hygiene is vital for physical and mental health, but experts stress there are more proven ways to improve yours. They suggest lifestyle and behavioral changes as a first-line treatment, including:
• Waking up and going to bed at the same time every day
• Creating a bedtime routine that focuses on unwinding
• Reducing caffeine and alcohol more than six hours before going to sleep
• Be patient with yourself
Getting better sleep won’t happen overnight—be patient with yourself and start implementing one step at a time, such as writing out that pre-bed to-do list.
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