Should You Tape Your Mouth Shut for Better Sleep?
There is one thing I do without fail before falling asleep EVERY night to ensure I get my best possible night's recovery: taping my mouth shut.
Yes, with tape over my mouth like the picture you see above, which forces me to breathe in through my nose the entire night.
Why? Sleeping is the backbone of your health and recovery. And it is also understood that nasal breathing is superior to mouth breathing in most ways. And assuming that we sleep for 8 hours and average around 12-20 breaths per minute, that means we take roughly 5760 - 9600 breaths per night. Wouldn't we want to be breathing optimally during that crucial time for our recovery? I think yes.
Your sleep can significantly improve by taping your mouth shut, which means your next day will be better. I have noticed higher energy the following day, no more snoring or morning dry mouth, better recovery, better health, and better performance. But let's get into the science first.
What is so good about nasal breathing? Here are five key points:
Is that not enough to convince you?
The nose is responsible for over 30 times the functions of the body.
Nasal breathing helps you filter, moisten and warm the air into your body. This humidification process lets you lubricate your nostrils and prevent your sinuses from drying out. It can even help those with asthma.
As you breathe in through your nose, it acts as the first line of defense for the air. NO2 from the nose sterilizes incoming air as it is antibacterial and antiviral.
Balances pH levels in your mouth which means better oral health (can help prevent dental decay, dry mouth, gingivitis)
Decrease your chance of snoring (which is good news for your partner)
So again - 8 hours of superior calm or stressful breathing through the mouth. The choice is yours. Chronic mouth breathing leads you to dry out your airways and mouth, less energy and less effective recovery, worse dental health, higher levels of inflammation, lower levels of energy, and many other sub-optimal effects.
What I have noticed from mouth tape for an entire year
No more snoring. I snore without mouth tape and do not with mouth tape. Simple
Substantially more energy in the morning
Quality and quantity of sleep improved (I tracked this with the Whoop strap for six months)
No more dry mouth in the morning
What kind of tape to use:
Use porous tape meant for human skin. Don't use duct tape. Be conscious if the tape is irritating you. Here’s a good option.
Side Effects of mouth taping:
Wake up highly refreshed and having the best sleep ever
Irritation of lips when pulling off - sometimes this isn't very pleasant, and I need extra chapstick, but I think it's worth it. Just use smaller pieces of tape.
Difficulty with facial hair or pain after ripping off - I have heard this is a challenge. I, fortunately, have little facial hair, so it isn't a worry. Just be careful.
The anxiety of having your mouth taped shut.
What to do if you are anxious or congested
Ultimately, we want to reach a point where we habitually nasal breathe comfortably and calmly throughout the day and night. However, I know some people are anxious about taping during the night or feel very congested, so...
If taping during the night is scary, a few steps to ramp up that I started with
Work to close the mouth during the day and breathe in through your nose. After a few weeks, you will feel less congested and restricted. Just keep at it!
Work to close the mouth during cardio or workouts (this will stress you out a bit more and be uncomfortable, but it is beneficial)
Try putting mouth tape on during the day to get the feel
How to Put the Tape on For Sleep
When you are ready to try, just put a piece of tape from the top to the bottom of your lip. The goal is not necessarily to shut your mouth completely - instead, slightly close your mouth, ensuring that you sleep through the night with tape.
So, Should You Be Taping Your Mouth Shut for Better Sleep?
Mouth taping is one of the easiest ways to improve your sleep and overall health. There are not many "quick fixes" regarding health and fitness - so seeing how easy this is, I highly recommend it. Your sleep will improve, and your partner will thank you for no more snoring!
