Mouth Taping Benefits: Transform Your Sleep Tonight

Have you ever woken up with a dry mouth and a scratchy throat? You may be one of many people who unknowingly breathe through their mouth while sleeping.

This can lead to several issues. That’s where the idea of mouth taping comes in. Mouth taping is a popular trend on social media. It’s important to know the benefits and limitations of this practice based on research.

“Nasal breathing plays a crucial role in overall health, from improving oxygen exchange to supporting immune function. Encouraging nasal breathing during sleep may enhance sleep quality and reduce snoring.”

Dr. Patrick McKeown

You may have heard about mouth taping benefits and wondered if it’s right for you. Some say it’s an easy way to sleep better, snore less, and feel good overall.

It’s important to understand the science behind mouth taping. You should also know the potential downsides and if the mouth taping benefits are real. You will learn some helpful insight here.

The Science Behind Mouth Taping Benefits and Why Nasal Breathing Matters

Mouth taping benefits are gaining attention. To grasp why, think about how crucial nasal breathing is. Our bodies are designed to breathe through the nose for a reason. Nasal breathing offers several advantages over mouth breathing.

First, your nose acts as a natural filter. Tiny hairs called cilia catch allergens, dust, and harmful particles. They stop these things before they can reach your lungs¹.

Your nose also humidifies and warms the air you breathe. This helps prevent irritation and dryness in your airways.

Mouth breathing bypasses the nose’s natural filtering and humidifying functions, which can increase the risk of respiratory infections.

It also reduces nitric oxide production, a key molecule that supports circulation and oxygen delivery. If mouth breathing affects your sleep, a snore guard may help promote better nasal breathing.

The Problem With Mouth Breathing

Mouth breathing, especially during sleep, can lead to various problems. These problems can range from mild annoyances to more serious health concerns. Here are a few key issues that can result from mouth breathing:

• Dry Mouth: Breathing through your mouth dries out the oral cavity, creating an environment where bacteria can thrive. A 2018 study found that mouth breathers are four times more likely to develop harmful bacteria. This can increase your risk of cavities and gum disease.
• Bad Breath: Dry mouth from mouth breathing contributes to bad breath. Saliva helps to cleanse the mouth and neutralize acids.
• Snoring and Sleep Apnea: Mouth breathing can worsen snoring and even contribute to sleep apnea. The Sleep Foundation says people claim mouth taping benefits ease problems such as snoring, fatigue and more.
• Cognitive Issues: Nasal congestion can lead to cognitive difficulties. This includes trouble concentrating, slower reaction times, and fatigue. A study involving 100 participants found those with chronic rhinosinusitis experienced more issues like this.
• Facial Development: Chronic mouth breathing, especially in children, can affect facial development. This can result in a narrowed face, receding chin, and misaligned teeth. Research has shown this can lead to “long face syndrome”.

It’s clear that nose breathing plays a crucial part in overall health. Because mouth taping is related to nose breathing, read more to find out how it can have major affects.

What Exactly Is Mouth Taping?

Mouth taping is a straightforward technique. It involves placing a strip of tape across your lips before bed to encourage nasal breathing.

The goal is to keep your mouth closed throughout the night. This forces you to breathe through your nose instead. People use special adhesive tape for mouth taping benefits.

This might sound strange or uncomfortable. It’s a practice that has gained traction recently thanks to social media.

Now more people are curious about the potential benefits of what happens when we breathe through our nose all night.

It could help encourage and maintain sleep all night, because your brain will focus on breathing more clearly through the nasal airway and get better sleep without mouth noises.

Potential Mouth Taping Benefits

What are the claimed mouth taping benefits? Keep in mind that, while many people report positive results, more research is needed to confirm these effects. Here are some commonly cited advantages:

• Reduced Snoring: By promoting nasal breathing, mouth taping may reduce snoring. A 2022 study indicates patients with obstructive sleep apnea (OSA) are often mouth-breathers which can make the issue worse.
• Improved Sleep Quality: Some people report deeper, more restful sleep with mouth taping benefits. Colgate says there are benefits to overall health as well as breath. Nasal breathing can lead to better airflow and oxygenation, potentially improving sleep quality.
• Better Oral Health: As mentioned earlier, mouth breathing can lead to dry mouth and increased risk of cavities and gum disease. The practice can help reduce mouth dryness, and improve dental and overall health, according to Colgate.
• Enhanced Athletic Performance: Nasal breathing is found to enhance the amount of oxygen delivered to your muscles. A study by Dr. George Dallam² revealed athletes using nasal breathing achieved the same performance as mouth breathing, but with 22% less effort.
• Improved Spinal Health: Mouth taping benefits can help optimize diaphragm function and support the spine and pelvis. A 2015 study showed improved balance in participants using diaphragmatic breathing exercises.

The potential for enhanced athletic performance may be linked to the way nasal breathing affects oxygen desaturation levels and overall respiratory function. Mouth taping, as a method of encouraging nasal breathing, has gained attention from social media influencers who highlight its potential for promoting health benefits.

These potential mouth taping benefits include optimizing breathing patterns, which can lead to more efficient oxygen delivery to muscles during exercise and everyday activities.

Are There Risks? Things to Consider Before Trying Mouth Taping

Despite these potential mouth taping benefits, this practice isn’t for everyone. There are definite downsides to be aware of before taping your mouth shut. These are some potential risks and limitations:

• Not Enough Research: Most studies have been small and can’t prove there is enough science behind any specific claimed advantages. Larger trials are needed to assess whether there are legitimate effects.
• Discomfort and Irritation: It may feel weird for people to tape their mouth at first. It could take days for people to see improvements. This is noted in the Sleep Matters article that can be read about it at this link.
• Mouth Puffing: According to WebMD³, mouth taping may cause people with sleep apnea to breathe out their mouth. This can have opposite the intended results.
• Not for Everyone: The truth is, that those with trouble breathing are the first that come to mind of who should NOT try mouth breathing, because according to sources in this Forbes article there may be issues for people with underlying illness. Those who should also be cautious, are those that have severe nasal obstructions, asthma, and or sleep apnea.
• Anxiety: It can be uneasy or worrisome to tape your mouth shut, it is understandable to want the extra precaution or help but it does come with real consequences that need to be monitored for. As noted, there can be beneficial reasons for mouth taping when healthy, as shared in a NakedLab study⁴ where positive uses were seen.

Consider these potential risks before trying nocturnal mouth-taping, especially if you have pre-existing health conditions.

It is important to consult with a sleep medicine specialist to assess whether you meet inclusion criteria or exclusion criteria for mouth taping benefits, and to rule out airway obstruction or other underlying issues that could make mouth taping unsafe.

How To Practice Mouth Taping

Before considering mouth taping, you want to ask yourself some serious questions. Then, talk with your doctor first to be sure mouth taping benefits are appropriate for you. If you get the green light, here are a few tips to keep in mind:

1. Use the Right Tape: Select a tape specifically designed for mouth taping. A Nexcare option like this has many reviews for helping with safe use.
2. Start Slowly: Begin with short periods of taping, gradually increasing the duration as you grow comfortable. Do the same each day or week.
3. Combine With Nasal Breathing Exercises: Pair mouth taping with nasal breathing exercises during the day to improve your nasal airflow. Consider the Buteyko breathing technique to help train you for balancing⁵.

Do	Don’t
Consult with a healthcare professional before starting	Use regular household tape
Use hypoallergenic, skin-friendly tape	Tape your mouth shut if you have nasal congestion
Start with short periods	Ignore discomfort or difficulty breathing
Practice nasal breathing exercises	Assume mouth taping is a cure for sleep apnea

Mouth Taping And Jawline Definition?

Another popular claim surrounding mouth taping benefits revolves around the concept of jawline definition. Some proponents suggest that mouth taping promotes proper jaw alignment. It can strengthen the muscles in your face and neck as well, claims Hallie Bulkin. This then helps you look and feel more defined.

Here’s the connection: mouth breathing often leads to a relaxed, open-mouth posture. Over time, it can weaken the muscles that support your jaw and chin. In contrast, nasal breathing encourages a more natural resting position. But is it fact or fiction?

You might have seen ads that ask, “Dear Hallie, Does Mouth Taping Create A Strong Jaw Line?” The article talks about the need for better guidance on mouth-taping. Like other stories, it has both risks and the thrill of possible rewards.

We need more evidence to answer if mouth taping benefits create strong jaw lines. First, we should look into proper breathing techniques and oral positioning. Those factors must be understood before we can see any results.

Some believe mouth taping benefits can help shape the jawline. They say it improves muscle tone by promoting nasal breathing. However, more studies are needed to confirm this.

Alternatives to Mouth Taping

Fortunately, mouth taping isn’t the only option. Consider some of these alternatives for improved sleep and breathing. This means helping with sleep disorders. These issues can impact how well you function at any age.

• Nasal Strips: Over-the-counter nasal strips widen nasal passages. These can make it easier to breathe through your nose while you sleep.
• Humidifiers: Dry air makes you breathe through your mouth. A humidifier keeps your nose moist. Dry air isn’t great for mouth breathing. It can cause chapped lips or cracks as the air moves deeper. This is why finding what fits YOU will allow a safer experience that is specific.
• Address Allergies: Allergies or sinus infections can cause nasal congestion and mouth breathing. Treat these underlying issues with medication or other remedies. Nasal or structural problems can complicate mouth taping benefits. However, they are key to successfully using this technique.
• Positional Therapy: Sleeping on your side can help cut down snoring. It also improves sleep apnea symptoms. Finding a natural body position can help keep your nasal passages open. This promotes clear and effective breathing during sleep.
• See a Professional: If nothing works or changes are small, see an ENT specialist. There could be underlying issues. Always prioritize safety. No outcome should risk mental or physical well-being for a temporary health issue.

Positional therapy helps by lowering the chance of airway blockage. It also encourages natural breathing during sleep.

Not drinking alcohol and quitting smoking can really improve your breathing and health. This, in turn, lessens the need for mouth taping benefits.

Frequently Asked Questions

Conclusion

Ultimately, mouth taping benefits might be a worthwhile option for certain people. It is shown to especially encourage nose breathing in them.

News today shares that updates on nose and mouth breathing, as well as mouth taping, are ongoing. So, check Bezzy for the latest information.

However, the evidence is limited when assessing the potential mouth taping benefits. Consider the benefits and risks. Then, consult a healthcare professional before trying it.

After reading this article, I hope you gain insights. These will help you consider ways to protect your future.

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC9498537/[↩]
2. https://journals.aiac.org.au/index.php/IJKSS/article/view/4400[↩]
3. https://www.webmd.com/sleep-disorders/mouth-taping#:~:text=Another%20study%20of%2020%20people%20with%20mild,%E2%80%93%20a%20phenomenon%20known%20as%20mouth%20puffing.[↩]
4. https://nakedlab.com/blogs/news/transform-your-sleep-with-nakedlab-mouth-tape#:~:text=Natural%20jaw%20alignment%20and%20chin%20sculpting%20Regular,you%20wake%20up%20looking%20and%20feeling%20fantastic.[↩]
5. https://buteykoclinic.com/blogs/buteyko-breathing-technique/buteyko-breathing-technique[↩]