Mouth Taping: Can it improve your sleep quality?

Ever wake up with a dry mouth and feeling unrested at the end of the night? The answer might be simpler than you think – it could be your nighttime breathing habits.

The Science Behind the Tape: A 2022 study revealed some eye-opening results about mouth taping during sleep:

1. Sleep apnea events dropped by nearly half (47% reduction in the apnea-hypopnea index [AHI])

2. Snoring decreased dramatically (from 303.8 to 121.1 events/hour)

3. 65% of participants (13 out of 20) saw significant improvements

4. Oxygen levels during sleep notably improved (including better oxygen desaturation index and lowest oxygen saturation)

Why It Works: When you tape your mouth, your body is guided to breathe through your nose, which:

• Filters and humidifies incoming air
• Produces nitric oxide for better oxygen absorption
• Reduces snoring and sleep disruptions

Getting Started Safely:

• Important: Only use specialized mouth tape designed specifically for sleep it should be porous for emergency breathing and easily removable. Standard medical or commercial tape should not be used.
• Use hypoallergenic tape designed for skin (like the 3M silicone tape used in the study). Note: Many options are available online too!
• Start with small strips to test comfort
• Always leave a small opening at the corners
• Remove immediately if you have difficulty breathing
• Do not use if your nose is clogged or you are sick

It may not be for everyone, but this simple and proven method may just be your ticket to better sleep!

Want to learn more? Check out:

• https://pubmed.ncbi.nlm.nih.gov/36141367/