Mouth taping is making a comeback as a bedtime trend, similar to its previous surge a few years back. The main idea? To tape your mouth shut while you sleep, encouraging nasal breathing. Some experts claim this practice may offer health benefits, though there are others who caution against potential risks and unexpected consequences.
The Sleep Foundation, based in Seattle, highlights that the benefits of mouth taping are mostly anecdotal, and there’s a lack of research backing these claims.
Potential Benefits
Proponents of mouth taping suggest that it encourages nasal breathing. This can help filter and humidify air, which might reduce snoring and dry mouth for some people, according to a senior behavior expert at RAND Corporation. Breathing through the nose can also enhance oxygen absorption, noted Todd Anderson, one of the founders of Dream Performance & Recovery in Nashville.
Interestingly, Anderson pointed out that when you breathe through your mouth, you might exhale most of your carbon dioxide, which is not ideal for overall health. A certain level of CO2 is beneficial, he explained, particularly when it comes to stress management. This balance helps people adapt better to physical stressors.
He describes breathing as something akin to a “handle” of our nervous system. Nasal breathing not only promotes longer exhalations but also helps the body relax. Moreover, it leads to the production of nitric oxide, which helps expand blood vessels and calms the cardiovascular system—contributing to improved sleep.
Some experts even suggest that alternative tapes, which don’t cover the mouth entirely, can promote a healthier jaw structure and protect dental health. They point out that mouth breathing can lead to dryness, acidity, and other dental issues.
Proceed with Caution
Despite the potential benefits, not all experts are on board. Troxel, a sleep expert, advises a cautious approach to mouth taping, citing limited scientific proof of its effectiveness. Many claims about reduced snoring are anecdotal, and there isn’t enough rigorous research to support them.
There’s some preliminary evidence indicating that mouth taping might help reduce snoring in certain sleep apnea patients. However, Troxel emphasized the need for caution, especially for those with nasal congestion or allergies, as it could complicate breathing during sleep.
Another major concern is that relying on mouth tape could delay proper treatment for serious conditions like sleep apnea.
Overall, Anderson suggests that people dealing with weight issues, alcohol consumption, or general malaise should also be cautious when considering this practice.
Troxel recommended that anyone struggling with snoring or mouth breathing should consult their healthcare provider to explore underlying causes. Addressing root problems is more effective than just covering them up—literally.
For those considering mouth taping, she encourages testing a skin tape first to check for irritation, using medical-grade options, or opting for tapes that don’t cover the mouth completely. Anderson also highlighted the importance of knowing the source and adhesive of the tape to avoid skin irritation.
The Sleep Foundation warns that mouth taping can lead to difficulties in breathing, skin irritation, and even anxiety. They recommend using sleep trackers over a few weeks to see if mouth taping has any positive effects. If no improvement is noted, it might just not be the right fit.
Troxel also pointed out that there are various techniques for promoting nasal breathing, such as specific breathing exercises during the day. These can train the body to breathe more naturally at night and are also effective in managing stress.
