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Introduction
Have you heard about mouth taping and the benefits of taping your mouth at night? If not, you're in for a treat! Mouth taping is a simple practice that can have a significant impact on your health and sleep quality. In this blog post, I’ll walk you through eight surprising benefits of mouth taping, and show you how you can get started.
#1 Lowers Blood Pressure
One of the most notable benefits of mouth taping is its potential to help lower your blood pressure. Nasal breathing, which is promoted by keeping your mouth closed at night, has been shown to naturally reduce blood pressure. If you're looking for natural ways to manage high blood pressure, this could be an easy and effective strategy to try.
#2 Filters Allergens
Another great benefit of mouth taping is that it helps filter allergens. Breathing through the nose allows your nasal hairs to filter out pollen, dust, and other pollutants before they enter your body. For those who suffer from allergies, particularly to pollen or dust, nasal breathing can reduce allergic reactions. By keeping your mouth closed at night, you’re encouraging your body to take advantage of this natural filtration system.
#3 Regulates the Temperature of Your Breath
When you breathe through your nose, the air you inhale is warmed or cooled to a more optimal temperature for your lungs. This regulation is important for your respiratory health. By taping your mouth at night, you ensure that your body breathes through the nose, which helps maintain the right temperature for the air entering your body.
#4 Humidifies the Air You Breathe
Breathing through your nose also helps humidify the air, preventing dryness in your nasal passages and throat. When you breathe through your mouth, the air is not filtered or moisturized, leading to dry mouth and irritated throats. By mouth taping, you keep your airways moist and comfortable, helping your body stay hydrated throughout the night.
#5 Decreases Anxiety
Did you know that nasal breathing can help decrease anxiety? Increased oxygenation from breathing through the nose has been shown to help regulate the body's stress response, potentially lowering anxiety levels. Additionally, nasal breathing can stimulate the vagus nerve, which plays a significant role in calming the body and reducing anxiety. Mouth taping encourages nasal breathing, making it a simple, natural way to help manage stress
#6 Reduces Sore Throat
A sore throat can often result from dry mouth, especially when you breathe through your mouth at night. By taping your mouth closed, you prevent this issue, as the air passing through your nose is properly filtered and humidified. This can help reduce irritation and discomfort in your throat, leaving you feeling more refreshed in the morning.
#7 Decreases Snoring
Snoring is one of the most common reasons people try mouth taping. When you breathe through your mouth, your airway is more likely to collapse and vibrate, causing the sound of snoring. By taping your mouth shut at night, you encourage nasal breathing, which can help reduce or eliminate snoring. This can be a game-changer for anyone whose partner suffers from snoring!
#8 Decreases Sleep Apnea
Mouth taping may also help reduce sleep apnea, a condition where the airway becomes blocked during sleep. While mouth taping may not be a solution for everyone, especially those who use CPAP machines, it can help promote better breathing patterns during sleep for some individuals. If you have mild sleep apnea, mouth taping could be worth a try to see if it helps.
How to Try Mouth Taping
If you're intrigued and ready to give mouth taping a go, here's a simple step-by-step guide on how to do it:
1. Get the Right Tape: You'll need a medical tape that is not too sticky but still adheres well. Look for a translucent tape that’s gentle on the skin and won't leave too much residue. Before applying the tape to your mouth, test it on your wrist for about 20 minutes to ensure you don’t have any sensitivity to the adhesive.
2. Apply the Tape: Cut a small piece of tape, about an inch long, and place it gently over your lips. It’s important to keep your lips slightly open when applying the tape. This gives you some flexibility in case you need to open your mouth during the night.
3. Sleep with the Tape: Once the tape is in place, go to bed and close your mouth. The goal is to train your brain to keep your mouth closed throughout the night and encourage nasal breathing. You may not have full success on the first night, and that's okay! Give it time — I recommend trying it for at least 7 to 10 days to allow your body to adjust.
Alternative Option: Use Your Finger
If you're not comfortable using tape, you can try simply pressing your lips together with your finger before going to sleep. This can still help signal to your brain that your mouth should remain closed, which can help you transition to nasal breathing.
Bonus Tip
If you struggle with blocked sinuses, try a saline rinse or a neti pot before bed to clear your sinuses, which will make it easier to breathe through your nose as you sleep.
For more tips on improving your sleep, check out my video 'How to Fix Your Sleep, Guaranteed'. I'll see you there!
