You know that undeniable human instinct where you hear about someone else having something that sounds cool, solves a problem, tastes yummy, etc. – and suddenly, you want it, too?
That’s a commercialism trap. Sleep market products are no exception. So, it becomes our responsibility to question what we see, read, and hear.
And – it’s likely that someone in your circle has mentioned that they’ve tried or want to try this new sleep fad called “mouth taping”.
Here’s the thing, though – it’s really not new at all. The idea behind mouth taping (that breathing through the nose is superior to breathing through the mouth) dates back to ancient Indian yogic philosophies. That evolved into the 1940’s Russia introduction of tape over the mouth to prevent the jaw from dropping open and, as a result, the tongue falling backward. The practice finally found its way into formal sleep research by the 1960’s.
In recent years, the publication of “Breath: The New Science of a Lost Art” sent the wheels turning and the myriad health benefits of mouth taping made their way into social media. Thus began the movement we see today.
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In Sleep Coaching, it’s my job to help you untangle the trends and the purchase options; all the things you “could” do to find sleep solutions that fit your experience and lifestyle.
Which brings us to the question – is mouth taping a good fit for you? And what impact does uninterrupted (or less-interrupted) overnight breathing have on your health, to begin with?
Let’s tackle that second question first.
We can boil this impact down to good sleep quality. Snoring indicates a restriction in your airflow. In addition to decreased oxygen levels that can challenge your cardiovascular and nervous systems, this restriction can cause microarousals throughout the night – which is essentially the result of your brain having to choose between breathing and sleep. Guess which one it prioritizes for survival?
We don’t always notice microarousals. In fact, someone can experience these all night long and think they were sleeping soundly. This often shows up in the morning as “I slept for plenty of time, but I still feel exhausted”.
This is where how you feel (aka your intuition) becomes important.
My practice always balances your intuition with sleep science. I find that often, our bodies tell us what they want. As a culture, we’re re-learning to listen to those cues.
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So – let’s revisit that question: is mouth taping a good fit for you? Here’s how to decide.
Step 1: What’s happening during your sleep that you or your partner (or even your sleep tracker) are aware of, that you feel like you want to address? Consider writing this down.
Step 2: Does sleep science say that your experience is a fit for how others have seen benefit in systematic reviews?
Oh yes… What do those systematic reviews have to say? Let’s take a look.
While there have been some research studies on mouth taping, they’re not abundant – and certainly not abundantly clear.
Regardless, the initial conclusions are that:
- It may benefit those who snore
- It may benefit those with mild Obstructive Sleep Apnea (OSA), but not moderate or severe OSA
- Additional benefit may be found by pairing mouth tape with a device to hold the jaw forward
- It can be dangerous for individuals with nasal obstruction or at threat for regurgitation
And let’s not gloss over the very real feelings of discomfort and even anxiety that can come with removing the option to breathe through the mouth. Those feelings are real, valid, and may even be enough to keep you away from mouth taping altogether.
We always want to weigh the risk and benefit of trying something new. The degree of your sleep challenge, health history, seasonal health changes, sleep pattern impact on a bed partner, and more can influence which way that scale tips for you.
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The giant pink elephant in the room of this conversation (while you might try) cannot be ignored: OSA. OSA is the most common and the most underdiagnosed sleep disorder in the world. The cliche that old, overweight men are the ones with OSA is just that – a cliche. It’s not the real picture. Many women, especially of menopausal age, may also develop OSA.
If you’re experiencing any sort of routine breathing disruption during sleep, feel excessively sleepy during the day, or are waking several times through the night, consider asking your PCP or dentist for an at-home sleep study. This is especially important for individuals who do not have a regular bed partner and/or who have very active days, where it’s easy not to notice OSA’s most common symptoms (snoring, daytime sleepiness).
If this is you, start here, first. Understanding if you have a diagnosable breathing disorder isn’t just informative for your mouth taping decision, it helps you understand and take the proper action to protect your quality of life.
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If you’re thinking about giving mouth taping a go, here are a few ways to dip your toes in before swimming coast to coast:
Like so many things we talk about in sleep coaching – nose breathing isn’t just helpful overnight. When we take sleep goals and apply them to the daytime (i.e. parasympathetic regulation, intentional breaks between eating, and yes, nose breathing), we not only better our overall health, but set ourselves up for even more sound sleep.
So – start by bringing awareness to how you breathe during the day. If you catch yourself breathing through your mouth (even with moderate exercise), switch over to the sniffer.
Then, try the tape awake, first. Why not?
Finally, consider a product you feel comfortable with. Do your research – there’s several options on the market. For someone feeling unsure about jumping in, a product like Myotape goes around the mouth rather than over, still allowing the mouth to open slightly. If you have facial hair, think about a product and a fit that maximizes contact with skin rather than hair.
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Purchases can support our sleep. Rarely, though, is the purchase the entire answer. The answer lies deeper:
Waking at the same time consistently tells your hormones what to do for you when. The purchase we make for this (an alarm clock) is a safety net.
Stopping calorie & screen intake 2 hours before bedtime signals to the body that you’re winding down for sleep. Supplements can be layered into this process.
Breathing through the nose rather than the mouth. Tape supports this for some at nighttime.
Remember to put stock in the power of your body, of your habits, and of the choices you make each day. Purchases like mouth tape can play a part, but keep the big picture close: good sleep and energy start with you.
More at @DiscoverZzzSleep on Instagram and Facebook.