Introduction to Mouth Taping for Sleep
Having your mouth taped shut is the stuff of nightmares — but some people are doing just that to themselves. And in an attempt to sleep better, no less.
Doctors say don’t do it.
Some on social media say it’s a hack for getting more and better sleep and to reduce snoring. The claims — which are not backed by science — are taking off on places like TikTok, sometimes pushed by people working for companies selling related products.
“The studies behind mouth tape are small, the benefits are modest and the potential risks are there,” said Dr. Kimberly Hutchison, a neurologist and sleep medicine expert at Oregon Health & Science University. Some of those risks include making sleep disorders like sleep apnea worse, or even causing suffocation.
Importance of Breathing Through the Nose
Mouth breathing in adults is not a major health problem, but it is better to breathe through your nose, experts say. Your nose is a natural filtering system, trapping dust and other allergens before they can get to your lungs.
If you’re breathing with your mouth open at night, you could wake up with a dry mouth and irritated throat, which can contribute to bad breath and oral health problems. Mouth breathing is also associated with more snoring.
Risks of Using Mouth Tape for Sleep
But even though breathing through your nose is better than breathing through your mouth, taping your mouth shut isn’t the best way to fix the issue.
There’s no strong evidence it helps improve sleep. A few studies have been conducted, most of which showed little or no impact, but they were so small experts say conclusions should not be drawn from them.
And meanwhile, there are the potential dangers to be avoided.
Dr. David Schulman, a sleep doctor at Emory University, said there are other things to try, like prescription mouth pieces that can open up your airway, or a CPAP machine. If you’re a smoker or are overweight, for example, quitting smoking and losing weight can help.
Understanding the Underlying Cause of Mouth Breathing
The safest approach is to figure out why exactly you are breathing with your mouth, because there could be something else going on.
You may be breathing through your mouth because you have obstructive sleep apnea, a sleep disorder where breathing repeatedly stops and starts during sleep because of a blocked airway. The disorder is linked to both open mouth breathing and snoring, and is typically treated with a CPAP machine.
“The reason sleep apnea can be bad is that any decrease in the quality of sleep can affect you day to day or over the course of your life,” said Dr. Brian Chen, a sleep doctor at the Cleveland Clinic. “Depending on how bad the sleep is, you may just feel sleep deprived or require more sleep.”
The best thing to do, Emory’s Shulman says, is get a sleep test, some of which can be done at home. “It’s always better to know than not know,” he said. “And if you know that something’s going on and you choose not to pursue therapy, at least you know you’re making an educated decision.”
Pediatrician Dr. Rachel Moon breaks down the safest ways to put your baby to sleep and explains why it matters, as cases of sudden infant death syndrome (SIDS) continue to rise.
Conclusion
In conclusion, while the idea of taping one’s mouth shut to improve sleep may seem like a novel solution, the risks associated with it far outweigh any potential benefits. It is crucial to address the underlying cause of mouth breathing and explore safer, evidence-based treatments for sleep disorders. By doing so, individuals can ensure a safer and more effective approach to improving their sleep quality.
FAQs
Q: Is mouth taping effective for improving sleep?
A: There is no strong evidence to support the use of mouth taping for improving sleep. In fact, the potential risks associated with it, such as making sleep disorders worse or causing suffocation, make it a dangerous practice.
Q: What are the risks of mouth breathing?
A: Mouth breathing can lead to a dry mouth and irritated throat, contributing to bad breath and oral health problems. It is also associated with more snoring.
Q: How can I address mouth breathing and improve my sleep?
A: The safest approach is to figure out why you are breathing with your mouth and address the underlying cause. This may involve getting a sleep test, using prescription mouth pieces or a CPAP machine, or making lifestyle changes such as quitting smoking or losing weight.
