Top athletes would swear by it: Sleeping with your mouth taped off. There is also quite a lot of posting in the media around: sleeping with your mouth taped off to focus more on nasal breathing. It would help you sleep better. Better all around than with your mouth open. In any case, American dentist and sleep expert Dr. David E. Rye is clear:
“Sleep with your mouth closed. Your mouth is not meant for breathing during sleep. Breathing through your mouth dries out your mouth, irritates your throat and makes you more likely to snore and sleep apnea.”
But is that right? During the corona pandemic, a lot of people cried murder for not getting enough oxygen because they had to wear a mouth mask. So what is mouth tape good for? Is it healthy? Why would you tape your mouth and with what? All good questions we think. Time to dive deeper into it!
How do you make sure you breathe through your nose at night, tape?
If you search for real fans of “mouth taping,” or taping your mouth, you often read stories from elite athletes, performance coaches and dentists. They point out the benefits to your health. You force yourself to breathe through your nose. What are the benefits, according to this group of people?
- More calm: Breathing through the nose helps to calm your body and reduce stress.
- Less snoring: When you are forced to breathe through your nose, your throat can stay open and you reduce the likelihood of snoring. This is one of the most well-known benefits of sleeping with a taped mouth.
- Better sleep quality: Breathing through the nose is said to improve your sleep quality. This is because it helps you breathe deeper and slower, which gives your body more oxygen and helps you relax.
- Less dry mouth: People who sleep with their mouths open or always breathe through their mouths will find that their mouths dry out more quickly. Breathing through your nose can reduce this.
- Reduced allergies: Breathing through the nose filters and warms the air before it enters the lungs. This can help reduce the symptoms of allergies.
- Fewer dental problems: Think cavities, bad breath and gum disease. If you breathe mostly through your mouth, your mouth dries out faster and there is less saliva. Its presence naturally protects your teeth.
How many people sleep with their mouths open?
According to Dr. Joanne Choi of the University of Otago, 30% of men and 5% of women are said to sleep with their mouths open. She conducted a study on the impact on oral acidity. Her team investigated whether sleeping with an open mouth would have an impact. For her research, she used a clip to impede nasal breathing, so no mouth tape.
In addition to the listed benefits, you may wonder if it is wise to sleep with your mouth taped off? The thing is, breathing through your nose really does have proven benefits. However, taping off your mouth is drastic and not for everyone. These are valid reasons not to do it especially:
- More restless sleep: Some people find it highly uncomfortable and sometimes even frightening to sleep with a taped mouth.
- Trouble breathing: If you have trouble breathing through your nose, taping off your mouth can hinder your breathing.
- Breathing too little oxygen: This is downright dangerous! Sticking your mouth completely shut is drastic, remember!
- Irritated skin: Use hypoallergenic mouth tape and tape best vertically. This way you avoid skin irritation and sore lips when you remove the tape.
Considering sleeping with a taped mouth? If so, it may be best to talk to your doctor beforehand. After all, they can advise you like no other whether it is a suitable option for you. Also know that there is no scientific evidence yet that it really works. Even though top athletes from soccer, tennis and cycling claim they do. Remember that almost all of them have professional and medical supervision. So consult a professional when in doubt! Merk you experience problems, stop immediately.
What tape to tape mouth?
First, it is important to start with short periods and gradually increase the duration of sleeping with a taped mouth. This helps your body get used to the change. Definitely do not use tape or real band-aids!
There are special, skin-friendly and medically sound mouth caps, plasters or tape for sale in pharmacies or drug stores. It’s best to start vertically, that way you still have some breathing room. It takes a little courage, preparation and persistence. This is clear.
Is mouth tape dangerous?
Covering your mouth while sleeping can have negative effects on your health. This can happen when your body does not get enough oxygen. If you notice that you start hyperventilating, for example, or do not experience fine breathing, immediately stop taping your mouth while sleeping.
Also, your body may not be able to release enough carbon dioxide. Exhaling this substance is very necessary. If this is not done adequately, it is dangerous to health. If you get stuffy, stop taping your mouth.
What happens when you sleep with your mouth open?
Sleeping with an open mouth has some consequences. During the night, it is best to breathe through your nose. This will prevent you from suffering from the following symptoms that occur when you breathe through your mouth:
- Parched mouth
- Snoring
- Sore throat
Do you ever get up with these complaints? Then taping the mouth may be a solution. Dentists may also recommend this because uidrying the mouth causes the protective layer of saliva to dry out. For example, bacteria such as plaque can be harmful.
Of course, we couldn’t resist trying sleeping with our mouths taped off ourselves. So read our test post: sleeping with your mouth taped off.
How do you make sure you breathe through your nose at night?
Nasal breathing has obvious benefits. However, taping off your mouth might be a little too drastic for you. Also, there is no scientific evidence. Nothing must! In fact, a lot of people experience worse sleep.
In addition, there are less invasive methods than oral tape. Consider a strap over your head and under your chin (chin strap or chin strap), a nasal spreader, a nasal patch or specific exercises with the help of a speech therapist or physical therapist. A Belgian start-up even developed a breathing tool that you hold in your hand to breathe more calmly. They also promote nasal breathing with their “Moonbird.
Definitely talk to your (dental) doctor about it. They often have more than enough experience to give you expert, sound advice.
Breathing through your nose allows you to breathe deeper and slower. So you get more oxygen. Also, the air is heated and filtered before it enters your lungs.
Never use ordinary adhesive tape, always use skin-friendly and specialized plasters or tape.
There is no evidence of that. However, nasal breathing does have many advantages over oral breathing. By consciously breathing through your nose and practicing this, you can also achieve this effect.
