Sleep experts discuss mouth taping benefits and potential health risks

Mouth taping has made a comeback as a popular bedtime trend on social media, with many touting its benefits for promoting nasal breathing and potentially improving overall health. The idea behind mouth taping is to tape the mouth shut at night, which encourages breathing through the nose. Some experts claim that this can help filter and humidify the air, reduce snoring, and prevent dry mouth.

Breathing through the nose allows the body to absorb more oxygen, which can have a positive impact on overall health. Todd Anderson, a sleep and wellness expert, explains that breathing out through the mouth can deplete the body of carbon dioxide, which is essential for stress adaptation. Nasal breathing also promotes longer exhalations and relaxes the body, making it an important tool for calming the nervous system and improving sleep quality.

While some individuals swear by mouth taping and claim that it has helped them reduce snoring and improve sleep, the scientific evidence supporting these benefits is limited. Wendy Troxel, a sleep expert and licensed clinical psychologist, urges caution when considering mouth taping. While there is some evidence that it may reduce snoring in sleep apnea patients, the overall effect is modest and not well-supported by research.

Troxel also warns that mouth taping may not be suitable for everyone, especially those with nasal congestion, allergies, or other breathing issues. Using mouth tape in these cases can lead to anxiety, disrupted sleep, and potentially lower oxygen levels during the night. It is important to consult with a healthcare provider before trying mouth taping, especially if you have underlying health conditions.

For those who do decide to experiment with mouth taping, it is essential to approach it scientifically and with caution. Testing the tape on the skin first, using medical-grade tape, and considering a tape with a slit to allow for some airflow are important considerations. Monitoring the effects of mouth taping with a sleep tracker and stopping immediately if any discomfort or difficulty breathing is experienced is crucial.

There are alternative ways to promote nasal breathing, such as targeted breathing exercises like alternating nostril breathing or belly breathing. These exercises can help train the body to breathe through the nose naturally and promote relaxation and stress management.

In conclusion, while mouth taping may have some potential benefits for promoting nasal breathing and improving sleep quality, it is essential to approach it with caution and consult with a healthcare provider before trying it. Monitoring the effects and being mindful of any discomfort or breathing issues is crucial in determining whether mouth taping is suitable for you.