It will also look at the potential risks and alternatives to mouth tape. They also claim it will prevent snoring and help you sleep better. Doctors and sleep psychologists agree that screen time is the enemy of sleep. When she's not writing, you can find her taking road trips across the country, taste-testing every ice cream spot in sight, and lounging at home with her cat, Molly, in North Carolina. Being glued to my computer and phone until I hit the pillow hasn't helped much either. "Let's say they snore and they don't realize they have sleep apnea, and then they think that mouth taping is going to get rid of the snoring. The tape may also reduce snoring or other negative effects of a person breathing through their mouth. Dr. Skiba. Below are answers to some commonly asked questions about mouth taping for sleep. (Not yet, anyway.) This could result in a person not getting enough oxygen at night. Practitioners of the method claim that it improves a number of health issues, including anxiety, ADHD, insomnia, asthma, and more. The jury is still out but the question remains: Would you try it? 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Taking things back to our ancestry, similar to the concept behind the paleo diet, comes with a surprising amount of benefits. Learn, To develop the right sleep pattern, a person should know how much sleep they need, when to be going to bed, and what lifestyle changes can help. A medical professional can help you determine whether you have an underlying condition that could make mouth taping useless or even dangerous. RELATED: The Best Electronic Toothbrushes for Healthier Teeth, In fact, there are many downsides of mouth breathing. More and more people have tried this relatively simple practice and it has changed their lives.. The internet is a goldmine of obscure hacks that supposedly help you catch better ZZZs, from drinking lettuce water to wearing socks to bed. "A dry mouth feeds more bacteria, which disrupts the balance of the oral microbiome and may make you more prone to tooth decay," she explains. Imagine you have an obstruction in your nasal cavity either from allergies or youre congested and on top of that you tape your mouth, it could be problematic because youre not getting enough air in from your nasal or your oral cavity, says Grover. A 2018 study demonstrated that nasal strips significantly improved nasal congestion and sleep quality. Taping the mouth can help it stay closed during sleep. 1996-2022 Everyday Health, Inc. Ill take a little stickiness around the mouth and being one dollar poorer any day. This helps reduce the stickiness in the morning. The next few nights were progressively easier. Bypassing the nose to gulp air through the mouth (easier; satisfying), has unsavoury long-term effects, and the more you do it, the harder it becomes to stop. "I think the big risk of it is just the obstruction of the airway," she adds. So, I got stuck back in. I also noticed that my throat was less parched and I suddenly didnt have to get up five times a night to pee anymore. Although Burhenne has seen many success stories in his own practice, there have not been any scientific studies to confirm that mouth taping is an effective technique for improving sleep. Mold your tape to suit your needs. Mouth breather has been synonymous with not the sharpest crayon since at least 1915, so naturally I did not rush to put myself in that box. A lack of sleep or sleep deprivation can make it hard to carry out daily tasks, perform at work, or even drive safely. ! I texted back, typing hard. In terms of oral health, breathing from your nose has an edge on breathing from your mouth, as your nose warms and humidifies the air you're taking in, she says. Some individuals with sleep apnea wear a continuous positive airway pressure (CPAP) machine over their noses while sleeping. But even with the proper tape, you might want to steer clear of this trend. Anecdotally speaking, Bonnaig says she's had patients reporting more restful sleep and slightly more saliva in their mouth a natural agent that helps the body rinse away damaging bacteria after mouth taping. It spent 18 weeks as a New York Times bestseller and was shortlisted for the 2021 Royal Society Science Book Prize, but still it activated the scepticism sensors lining my nostrils. 10 Causes of Morning Headaches, According to Doctors, Hanging Eucalyptus In the Shower Is One Trend That Has Real Mind and Body Benefits, Why You're Coughing After Your Run and How to Prevent It, How to Use a Neti Pot Safely to Treat Congestion, What Is Mewing? For one thing, stop scrolling TikTok at night. Under normal circumstances, you'll typically wake up from your slumber and hopefully, remove the tape from your mouth if you can't breathe. (These kinds of toothpaste will help you banish your smelly morning breath. "I don't think this is something that you see either online or on social media and you just immediately try," says Bonnaig. This makes it easy to pull the tape back momentarily during the night if you need to take a sip of water, cough, or talk. Here, experts break down everything you need to know about mouth taping for sleep, including the potential benefits, risks, and if it's really necessary in the first place. I admit, I felt a little nervous as I tentatively applied the short length of 3M Microporesurgical tape over my mouth that first night. By the time the roads were travel-able, Anthony declared that he was officially a night-time nose breather. That said, it's hard to pinpoint mouth taping as thesole cause behind improved oral health. Nose breathing is a more efficient way for your body to get air. I kept the tape on for ten minutes before ripping it off. Ive always had trouble falling asleep, likely because Im a huge overthinker. He allows the chief of rhinology research at Stanfords Head and Neck Surgery Center to plug up his nostrils with silicone for ten days to find out what happens when you mouth breathe (sleep apnoea; snoring; high blood pressure; misery). Enter: mouth taping. The effects of mouth taping for sleep will vary between individuals. Anyone interested in mouth taping should speak with a doctor first to ensure this technique is safe. Denial was no longer possible: I was aching to mouth breathe. Treatments for snoring or other sleep disturbances depend on the underlying cause. Well, because my mouth is taped shut. This makes sense since, over millions of years of human evolution, our mouths were designed for talking and eating while our noses were designed to do the majority of our breathing. There are currently no reports of suffocation from mouth taping. Whats more, if you happen to throw up in the night and your mouth is taped, you run the risk of choking or suffocating on your own vomit, she says. There are a number of specialized mouth tapes available. To confirm that a book is full of nonsense, it is after all useful to first read it. By the time our four-year-old crawls in between us at 3am, we look like a pair of hostages. (Related: Could Sleep Anxiety Be to Blame for Your Tiredness?). Anti-snoring chin straps may be another good option. If, however, it leaves you sleeping as soundly and silently as our pre-industrial ancestors, I invite you to murmur and point in my direction. But there are brands like Somnifix that specialize in this kind of sleep process. She is unfazed; this has been going on for some time. Is Fluoride or Fluoride-Free Toothpaste Better for Your Teeth? 1 in 3 adults dont get enough sleep [Press release]. However, the reduction in snoring was limited as the study was small-scale. Today, people all over the world have begun to adopt this strikingly simple and cost-effective solution to better sleep. This may result in nighttime awakenings and, in extreme cases, contribute to asphyxiation. "Nose breathing itself is actually healthier for you than mouth breathing," she says. While the wider medical world has largely ignored the importance of nasal breathing and its relationship to overall wellness, Burhenne thinks that is changing now, based on the many success stories he has witnessed firsthand. Recommendations are independently chosen by Revieweds editors. "But you just don't want to fool yourself [into thinking] that it's fixing something it's not fixing, adds. However, making some simple changes to sleep habits can, This article provides details on rapid eye movement (REM) sleep, why we need it, how to ensure we get it, and how outside factors affect it. "If it's just one of those things that you''ve heard about or seen and wanted to try, and it's not really necessary from an oral health perspective, I just say, don't get frustrated," says Bonnaig. "Some chronic mouth breathers also complain of a bad breath or an odor that they notice more when they wake up or if they've taken a nap." Adhesive nasal strips may also help people who experience snoring and mouth breathing. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. (Related: Is It Really Okay to Take Benadryl for Sleep?). Its sometimes caused because the airway is obstructed, with snoring being a symptom of sleep apnea. If you buy something through our links, we may earn a commission. From a distance it smelled, to my perfectly-functional-thank-you nose, like pseudoscience. You may wish to interject at this point and ask: Isnt breathing automatic? Some people may notice immediate benefits after starting CPAP treatment, such as: Find information about choosing the best CPAP machine here. If it's a little bit of snoring that you have or a dry mouth, you can try it and use it, but if you snore loudly or if you're tired [potential signs of sleep apnea], then it's probably not going to be super helpful." And in a 2015 study on 30 mouth-breathers with mild obstructive sleep apnea, researchers found that mouth taping slightly reduced snoring intensity and sleep apnea severity. Some people who experience chronic mouth breathing may find that taping improves the airflow through their nose and sleep quality. MNT is the registered trade mark of Healthline Media. Soaring temperatures dont have to sabotage your sleep. "Something like duct tape or packing tape is never recommended," she adds, as they may damage and irritate the skin. And to stifle snoring, Dr. Skiba recommends sleeping on your side or with your torso elevated (rather than flat on your back), applying nasal spray to clear up congestion if you have allergies, and avoiding practices that can worsen snoring and sleep apnea, such as consuming alcohol and taking certain narcotic and sedative medications. Is Sex On The First Date Actually A Good Idea? Here Are 5 Science-Backed Tips To Help You Drift Off, The 7 Key Rules Of Healthy, Restorative Sleep. These charges, however, do not weaken the books central point: Humans have evolved to become the worst breathers in the animal kingdom. A few tips for those interested in trying this method: Apply a thin layer of Vaseline to your lips before you adhere tape. People wear some tapes horizontally across the mouth and others vertically in line with the septum. We also discuss coping strategies and when to see a doctor. Each Somnifix strip has a vent so that even if your nose gets completely stuffed up during the night, you can still breathe. The blue light emitted by electronic screens might impede production of the sleep hormone melatonin, while exciting content might arouse you rather than lulling you to bed. A pilot study analyzed the effectiveness of wearing breathable patches porous oral patches over the mouth during sleep. "That's the biggest thing. But when I woke up the next morning, something strange happened. The practice largely focuses on functional breathing, or breathing in and out of the nose. Allen, R. (2015). Anyone interested in mouth taping should speak with a doctor first to make sure it is safe for them. What Are the Risks of Mouth Taping for Sleep? And over the last year, some TikTokers have posted videos claiming that taping your mouth shut while you snooze improves your oral health and stops snoring in its tracks. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our. For the same reason, you shouldn't try mouth taping to ease your snoring without first chatting with a medical professional, says Dr. Skiba. (2016). If it gives you night terrors, I am sorry. Then I caught a cold and the tape made me feel like I was being buried alive, so I stopped for two weeks. And the good news is, for us mouth breathers, the solution to a better nights sleep (and a myriad of health benefits!) Having spent several decades feeling like I never got enough rest, the value of being able to feel satisfied with a nights shut-eye is impossible to overstate. Anyone who struggles with nasal airflow should consult a doctor before trying mouth tape. But staying asleep has equally been a challenge. Nasal obstructions from allergies or sinus issues can also lead to mouth breathing and snoring. Before any of this, I had no idea that mouth taping had gotten so popular. An underlying medical issue may cause mouth breathing and snoring, says Dr. Aarti Grover, medical director of the Center for Sleep Medicine at Tufts Medical Center. (Wait, should you brush your teeth before or after breakfast? Breath reads as an immersive first-person quest to understand how humans have lost the ability to breathe properly and what we can do about it. What to Know If You're Trying Mouth Taping for Sleep. Taping your mouth closed during sleep: Is that a good idea? Mouth taping may dissuade people from breathing through their mouths and help prevent or lessen the impact of the above dental or sleep issues. Sleep calculator: How much sleep do you need. A healthcare professional can help a person find the most comfortable mask and learn how to adjust pressure settings. He shimmies into forbidden tunnels of Pariss catacombs to examine the shrunken mouths and crooked teeth of human skulls from the early 1800s, and compares them with the larger nasal apertures, stronger jaws, and straight teeth of their pre-industrial counterparts to see first-hand how lifestyle changes like ever-more-processed food have shrivelled our airways. Its a problem because less sleep increases risk of lots of chronic health problems, and can interfere with cognitive function and mood. This reaction may develop over time, causing a rash to appear on the face or lips. Before joining the Shape Squad, Megan worked as an editorial intern at DoctorOz.com and graduated with a bachelor's degree in magazine journalism and a minor in food studies from the S.I. Initially sceptical, Emma Knight has been converted to the benefits of mouth taping at night. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Breathing through your nose at night is healthier than through your mouth and can prevent you from waking up with a dry mouth, she says. Mouth tape for sleep may have the potential to enhance a night of rest and may contribute to the reduction of snoring. Mouth breathing also worsens asthma, may cause cognitive dysfunction, and deprives the heart, brain, and other organs of optimal oxygenation. The logic is quite simple: When you cant breathe through your mouth, you will breathe through your nose. My mouth is still taped shut, so I will simply make a RRMMM noise, and point to James Nestors book Breath: The New Science of a Lost Art. https://www.lenus.ie/bitstream/handle/10147/559021/JAN15Art7.pdf, https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html, https://journals.sagepub.com/doi/10.1177/0194599814559383, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7920220/, https://aacijournal.biomedcentral.com/articles/10.1186/s13223-018-0258-5, http://californiasleepsociety.org/news/mouth-taping/, https://www.dentaly.org/us/oral-health/mouth-taping/#Mouth_taping_options_and_alternatives, HIV: Fourth, and oldest patient yet enters remission after cell transplant, Mystery child hepatitis: Clues point to once 'harmless' virus as potential cause, How does COVID-19 affect the heart? Way Day 2022:Shop the best Way Day 2022 deals on mattresses, beds, bedding and pillows at Wayfair. Of course, the key component to a good nights sleep is relaxation, which might mean reading or engaging in some pillow talk before bed. Mouth taping may have the potential to regulate nasal airflow during sleep. (I also didnt know there was such a thing as sleep specialists. Then again, I was a lowly mouth breather.) The human nose filters, warms, humidifies, and pressurises air, readying it for the lungs and bloodstream. (Your sleep posture plays a role in snoring, too.). "Get some rest, and sleep the way you've been sleeping for years.". It is lined with sensors that, when activated by breath, send messages throughout the nervous system. Repeatedly taping them could lead to abrasions and cuts, Boling says. our process. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. Does mouth tape help with snoring or sleep apnea? People with sleep disorders may find mouth tape helpful to regulate airflow through the nose. Experts Weigh In On This Trick to Define Your Jawline, 7 Causes of Dark Circles Under Eyes, According to Dermatologists, 6 Pressure Points for Sleep That'll Calm Your Mind and Body, Tips for Better Sleep, Straight from the Experts, I Never Slept with a Pillow Until I Tried This Cooling, Eco-Friendly, Memory Foam One, The FDA Authorized Vanilla-Flavored Panties to Protect Against STIs During Oral, Try These 5 Simple Breathing Exercises for Sleep, 'Former Insomniac' Diane Macedo Shares the Practices That Help Her Score a Good Night's Sleep, 7 Home Remedies for Sinus Infections That Actually Work. Covering your mouth wont solve the root issue and could make it even more difficult to breathe. According to Steven Y. However, up to 50% of people breathe through their mouths, especially early in the morning. This is how pillow talk with my husband sounds these days: Anthony: Did you hear about [news item that has just broken]?, Anthony: Is [recently stirring daughter] asleep?. My first boss James texted that he couldnt get the disturbing image of us lying in bed with our mouths taped shut out of his mind. Dont you have a respiratory centre at the base of your brain that handles the ins and outs so you can just relax, no adhesives necessary? Park, MD, ENT specialist in New York City and author of Sleep, Interrupted: A Physician Reveals The #1 Reason Why So Many of Us Are Sick and Tired, breathing through your mouth can also increase your stress responses. Here are some expert tips, plus when to talk to your doctor about night sweats. Help Your Body Adjust. Find. To encourage nose breathing without all the sticky tape, Bonnaig suggests using nasal breathing strips, which lift and open the nasal passages and may decrease mouth breathing. If you feel nervous about completely covering your mouth, you can begin by taping from the top lip sort of like a plastic mustache and leave a little space for emergency breathing until you become more comfortable with it. Plus, your nose filters air in a way your mouth cannot. Mouth taping has its origins in something called the Buteyko Method, created by Russian doctor Konstantin Pavlovich Buteyko, which studies the connection between the way we breathe and overall health. The first night was torture. According to the Centers for Disease Control and Prevention (CDC), more than a third of adults in the United States are regularly not getting enough sleep. Initially, I was reluctant to read Breath. Not getting enough sleep can negatively affect a persons energy levels and overall health. Get deals and shopping advice delivered straight to your phone.Sign up for text message alerts from the experts at Reviewed. For the first time in as long as I could recall, I didnt feel groggy. This device uses mild air pressure to open breathing passages. Not only does mouth breathing reduce the quality of your sleep, but it disrupts the balance of your oral microbiome and makes you more prone to tooth decay, says Burhenne, who believes mouth breathing is the number one cause of cavities even ahead of eating a thousand chocolate chip cookies and not brushing your teeth. (Not to mention divorce caused by murmuring secrets in your sleep!). According to Dr. Burhenne, this simple hack is just as important a toothbrush a tool that everyone should own. Compare that with the cost and long list of dangerous side effects associated with sleep aids like Ambien or melatonin, and mouth taping starts to seem like a pretty good deal. productslearn more about "Taping the mouth, forcing yourself tobreathe through the [nose], might help the snoring," she adds. Currently, there are few studies showing mouth taping's efficacy, and many of the purported benefits haven't been backed up with research yet, says Dr. Skiba.In theory, using tape to stop mouth breathing could help improve snoring, says Dr. Skiba. How long you'll need to tape your mouth shut before bedtime varies from person to person, but it's not a practice you'll need to keep in your routine for eternity, says Bonnaig. When you snooze, the muscles in the roof of your mouth, the tongue, and the tissues in the throat relax, which can cause them to partially block your airway, vibrate when you breathe, and make those aggravating snoring sounds, according to the Mayo Clinic. As with an eye mask that blocks not only light but potential light, I started to find the underwater feeling of sleeping close-mouthed peaceful, like a mermaid might. When the episode aired, so was everyone else. I should probably clarify that our tastes do not run to strait-laced by day and even more tightly trussed by night, la Chuck and Wendy Rhoades from Billions. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. TikTok users claim that putting tape on your mouth before bed will force you to breathe through your nose, reducing dry mouth and improving your oral health. "When you open the mouth, the air just rushes out and that can disrupt your sleep and cause a dry mouth." He already has the muscle composition of an elite athlete, according to 23andMe; I was not about to let his toned and fit nasal passages age gracefully while my own inner nose atrophied. That's because folks who have frequent congestion, allergies, or asthma often need to breathe from their mouth out of necessity, and applying tape to the mouth before bed could block their breathing while they sleep, she says. Mouth taping can also be risky if you practice it after drinking alcohol or taking sedative medications, says Dr. Skiba. Anthony is usually discreet (I am the one who sometimes yearns for mouth tape in social situations), so I was alarmed to overhear him say, You should see us in bed. Silence fell. Confession ensued. Under no circumstances should anyone ever be going to bed with duct tape over their lips. On the other hand, chronic mouth breathing can dry out your mouth and, in turn, cause trouble for your pearly whites and breath, says Bonnaig. Lips are very delicate. Her writing has also appeared in Health, SAVEUR, and her hometown's magazine, Hour Detroit. In reality, it may not, so the risk would be that they are not treating the underlying condition." If youre just looking to sleep better, there are (better) steps you can take that dont involve taping your mouth closed. But after Anthony read it, I watched him order a multi-pack of 3M DuraporeTM cloth tape and figured the time had come to get involved. People can purchase a wide range of mouth tape products, several of which are available online. And if your dentist gives you a gold star at every biannual cleaning and your partner has never heard a single snore coming from you in the middle of the night, don't bother with mouth taping. There are a lot of TikTok [trends] I see where I am like, Goodness gracious, where do these things come from?. "If people have a lot of nasal congestion and they really cannot breathe with the nose, then if you tap your mouth, you force yourself to breathe through the nose, which might really disrupt your sleep and make it really uncomfortable," adds Dr. Skiba. Critics have poked holes, including Sam Kean, who argues in the Wall Street Journal that Nestor does not adequately evaluate the role of the placebo effect, and that he may be inhaling some hot air from his pulmonauts. 2022 USA TODAY, a division of Gannett Satellite Information Network, LLC. This made my nostrils twitch. To figure out if you're dealing with a bad case of snoring or something more serious such as obstructive sleep apnea which is typically treated with a CPAP machine or an oral device that prevents the jaw and tongue from blocking the airway your doctor will likely want to do a sleep study, says Dr. Skiba. Theres a lot more where this came from.Sign up for our twice-weekly newsletter to get all our reviews, expert advice, deals and more. This irked me. The human nose is a specialized breathing instrument. Nestor, a journalist, infiltrates the world of pulmonauts (self-directed breathing researchers), and becomes one. While mouth taping (taping your mouth shut while you sleep) might seem like your typical weird wellness trend, its actually grounded in serious science. No, this is about something even more fundamental: Breathing. "So some patients like to use [a CPAP with] a nasal mask or one that goes over the nose or inside the nose but they have a tendency to open their mouth," she explains. These straps, which can also help keep the mouth closed and regulate airflow, are available online. Heres what top sleep experts had to say about getting better rest. I love sleep. The product experts at Reviewed have all your shopping needs covered. So, Should You Try Mouth Taping for Sleep? Middle-aged and older adults have worse cognitive function when they get too little or too much sleep, a new study suggests. We independently research, test, review, and recommend the best People with allergies should confirm that the mouth tape does not contain known allergens. "I think it's something you need to have a discussion with a medical or dental provider to see if it's a viable option for you." For as long as I can remember, a good nights rest has been elusive. Mouth taping may pose a risk for certain individuals with undiagnosed or untreated sleep apnea. The health benefits of nose breathing. Why do I sound like I am answering him from the bottom of the sea? Sure, you can use plain surgical tape if youre the no-frills type. "We are always worried if people have underlying sleep apnea," she says. And we dont. Is It Really Okay to Take Benadryl for Sleep? But despite its many online fans, doctors say this practice might cause more harm than good (shocker). Sign up for our Healthy Living Newsletter! You can also invest in blackout curtains or a white noise machine to make your bedroom a better sleep environment. Its something you do every day, but most of us miss the mark. This study found that participants with snoring and sleep apnea benefitted from wearing mouth tapes while sleeping. Newhouse School of Public Communications at Syracuse University. Could Sleep Anxiety Be to Blame for Your Tiredness. Id bet half my savings your bedtime routine does not include taping your lips down and giving your partner a plastic, closed-mouth kiss before you hit the pillow. Ive tried everything from meditation to Ambien, but like many people, most mornings I tend to wake up wanting to hit the snooze button. You can also try taping your mouth for periods of time during the day so you get used to it. Regardless of your health conditions, you may also experience irritation on the lips and surrounding skin after mouth taping, she says.