Have you tried mouth taping? What you need to know about this trend for better sleep

Mouth taping has been around for a while, first appearing last year as a viral TikTok sleep hack. I’m not talking about the clear tape you use to wrap gifts; people use specialized tapes that are meant to be worn at night. This trick should help you get the best deep sleep of your life, but is it just another social media fad, or a dangerous method that should be ignored?

Anecdotal evidence suggests that mouth taping may not be as bizarre as you think. However, the research on the benefits is lacking and there are safety concerns that should not be ignored. I spoke to experts about who should and shouldn’t try this viral sleep trend.

What is mouth taping and why would anyone want to do it?

Mouth taping is not rocket science. By taping the mouth shut at night with a special, skin-safe tape, mouth breathers are forced to breathe through their nose. We are naturally designed for that breathe through our noseaccording to medical experts. Nasal breathing produces something called nitric oxide.

“Nitric oxide is something that dilates your blood vessels. If you dilate your blood vessels, it will help with things like high blood pressure, which is a risk factor for stroke and heart disease. And it improves circulation,” says Dr. Rajkumar Dasguptaa lung and sleep specialist.

There are several notable benefits of it breathe through your nose:

• It prevents your sinuses from drying out
• It helps filter out allergens
• It reduces anxiety
• It lowers your blood pressure
• It ensures better breath and oral health

If you cringe at the thought of not being able to move your mouth, you’re not alone, but mouth taping doesn’t involve completely taping your mouth shut. The tape is porous and you can still breathe around it. The point is that it keeps your mouth closed instead of wide open and drooling on your pillow. There is no danger of not being able to open your mouth with force.

The causes of mouth breathing can vary, and sometimes it’s just a matter of habit. With more severe mouth breathing, the are the main culprits nasal blocks, deviated septum and sleep apnea.

Breathing through your mouth is not badbut it’s not the healthiest or most effective way to breathe. It can also have quite serious long-term side effects. Because mouth breathing can cause low oxygen concentration in the blood it contributes to health problems such as high blood pressure and heart problems.

Breathing through your mouth can also lead to diabetes wear and tearcavities and impacted teeth. Mouth breathers also have higher levels of gingivitis and halitosis.

Chances are you won’t choose to breathe through your mouth, but it may take some retraining to make the switch; hence the popularity of mouth taping.

Does mouth taping work?

The jury is still out on the effectiveness of mouth taping while sleeping – there isn’t much clinical research on the practice. There is anecdotal evidence of people trying it and having some success. Lauren Forbes commented on the mouth taping video: “I used to be a mouth breather, but I trained myself to breathe only through my nose. It’s soooo much healthier for so many reasons!!”

“My mother started doing this when I was a child and she went from having frequent severe asthma attacks to mild, manageable asthma,” Lauren Sargeant added to the comments.

Yet there is no scientific evidence that says whether mouth tape really helps you sleep better. A Pilot study from 2015 found that oral patches can help people with sleep apnea. The study included only 30 participants, a sample size too small to draw significant conclusions. Another one study from 2009 found that mouth taping is not effective for people with asthma.

Is mouth taping safe?

Mouth tape should always be applied with caution. It is not safe for everyone, namely those who have difficulty breathing through their nose. Don’t try mouth taping if you have trouble breathing out of your nose — due to things like allergies or a diabetes mellitus deviated septum. Taping your mouth can hinder your ability to breathe consistently and fully. You should avoid brands that completely cover the mouth.

If you want to try this trend, check with your doctor first to make sure it’s safe for you, and keep the following guidelines in mind.

Use only skin-safe tape

First, you should only use tape made for human skin and not cover your entire mouth with tape. Avoid common household products such as duct tape or masking tape, which can irritate the skin around your mouth, which is often sensitive.

It is best to use a tape specifically intended for this purpose, such as that from Somnifix Mouth strips or Sefudun Mouth Tape — they’re specially shaped to let you breathe, and their glue is gentle on the skin. You can also stop by your local pharmacy and purchase surgical tape.

Tell your doctor if you snore

Some people try mouth taping to get rid of their snoring addiction. It seems innocent enough, but Snoring is often a sign of obstructive sleep apneawhich in many cases can be underdiagnosed because it can present differently between people. “I can’t say enough, you need to first rule out if you have obstructive sleep apnea,” says Dasgupta.

We get it; The promise of no more snoring seems attractive, but mouth tape will not treat the symptoms of sleep apnea. It is better to stick to traditional methods, such as a CPAP machine. Talk to your doctor and schedule a sleep study to confirm whether or not you have obstructive sleep apnea, and don’t just ignore it; sleep apnea is associated with several long-term issues, such as high blood pressure, heart disease and stroke.

There are other ways to stop snoring without having to tape your mouth shut. Dasgupta suggests you try alternatives: “I also want people to know that there are other options to help with snoring other than taping your mouth shut. You can use a chin strap that keeps your mouth closed; it actually has more of an effect on your jaw There are nasal strips that are good for some people.

Other ways to breathe better at night

Mouth tape alone is unlikely to solve most people’s sleep problems, especially if the problem is falling asleep in the first place. And it’s not a quick fix either. “It’s not like you use it one day and get the benefits. Most people say they use it for four to six weeks before you can start training your body to breathe through the nose without the tape,” says Dasgupta.

Just like any other trend out there, it works for some people and not for others. If you don’t want to risk sticky glue residue on your lips in the morning, try these tips to sleep better.

Change your sleeping position

You can change your sleeping position to reduce snoring and mouth breathing. Sleep on your side is the best option to reduce snoring and mouth breathing. Don’t worry; it’s actually quite easy to train yourself to sleep on your side. Just use a few well-placed pillows to keep you from rolling over. You can use special pillows such as lumbar pillows or multi-position pillows, but this is not essential.

Be strategic with your allergy medicine

As someone who suffers from allergies, I become a mouth breather when my nose is stuffy. Fortunately, allergy medicines exist and depending on when you take it, it can help relieve your symptoms. Common allergy symptoms such as runny nose or frequent sneezing peak in the morning. So it’s a good idea to take your 24-hour allergy medicine at night so that it circulates in your bloodstream and gives you relief when you wake up.

Short-acting allergy medications are most effective shortly after you take them. If you generally have trouble sleeping at night because of your allergy symptoms, try taking your short-acting allergy medication before going to sleep.

Read more: Best air purifiers

Create a nighttime routine and stick to it

No amount of tape over your mouth will help you fall asleep if you are unwell sleep hygiene. Your nighttime routine is crucial to ensuring that you are relaxed and that your body is ready to fall asleep. The routine will vary for everyone. Some people like to read to relax; others love to take a bubble bath.

There are a few general rules of thumb for a healthier nighttime routine. First, put your phone away and turn off your TV about half an hour before you go to sleep. (We know scrolling through social media is fun, but trust us on this one.) Try to go to sleep and wake up at the same time every day — yes, that includes weekends. Finally, take a look at your bedroom. Is it ready to sleep? Check the temperature and add blackout curtains if necessary.

Too long, didn’t read?

Mouth tape can be a good trick to get into the habit of breathing through your nose. There isn’t enough research to support its effectiveness, but anecdotally it works for some people. Talk to your doctor before you start. You may have an underlying condition, such as sleep apnea, which can be worsened by the inability to breathe from your mouth.

Do a test drive during the day to make sure you can tolerate it and get used to how it feels. If you typically have trouble breathing through your nose during the day, you may want to skip this sleep hack.