The idea of ​​sticking a piece of tape over your mouth before going sleep This seems rather odd. The idea being that it forces us to breathe through our noses, which improves sleep and prevents snoring. But is interfering with something as natural as breathing – the one thing we do at birth and continue to do until the moment we die – really necessary, or even wise?

What is mouth taping and how does it work?

Proponents of mouth taping literally place a piece of medical-grade tape over the mouth at bedtime. The belief that breathing through the mouth is associated with many health problems, including snoringbad and poor breath oral health. Breathing through the nose is the body’s most natural way of taking in air and could reduce the amount of snoring, advocates say.

By physically blocking the mouth, people are forced to breathe through their noses while sleeping. “Mouth breathing changes the physical body and transforms the airways, for the worse,” says science journalist James Nestor, author of the 2020 best-selling book. Breath.

“Inhaling air through your mouth decreases pressure, which causes the soft tissues at the back of the mouth to relax and flex, creating less space and making breathing more difficult,” explains- he.

“Inhaling through the nose has the opposite effect. It forces air against all that loose tissue at the back of the throat, widening the airway and making it easier to breathe. After a while, these tissues “tone” to stay in this open, wide position.

The benefits of mouth taping

Proponents of mouth bandaging claim several benefits, particularly related to sleep quality and oral health, including:

• Reduction of snoring
• Improved airflow
• Reduced risk of dry mouth (which can lead to tooth decay and periodontitis)
• Improved oxygen supply
• Better quality of sleep
• Reduces stress and heart rate

“As a sleep psychologist, an increasing number of patients are asking me about mouth taping,” says Dr. Lindsay Browning, sleep expert at Trouble Sleeping and author of Navigating Sleeplessness.

Dr. Browning says the main reason most people try to breathe through their noses is because breathing through their mouth is associated with snoring.

But she wouldn’t recommend the practice without medical supervision. “For anyone considering the use of oral tape, it is essential to consult a doctor first, particularly to rule out conditions such as obstruction. sleep apnea”, a common sleep-related breathing disorder that causes frequent pauses in breathing during sleep.

In terms of improving air circulation, “breathing through the nose filters dust and particles from the air and moisturizes it, preventing the airways from drying out,” says Dr. Browning.

“The warmth and humidity of the nose means that inhaled air enters the lungs more easily, and with nose breathing, oxygen consumption is 10-20% higher than with nose breathing. mouth.”

In a 2013 Japanese study, breathing through the mouth was is found to have a negative effect on oxygen levels in the prefrontal cortex – the part of the brain that helps regulate our emotions and our ability to concentrate – while nasal breathing does not have the same effect.

The reason mouth taping has been linked to stress reduction is that it can promote slower, deeper breathing patterns, which activate the body’s parasympathetic nervous systema network of nerves that helps the body relax and conserve energy.

How to practice mouth taping safely in four steps

Methods can vary from applying small pieces horizontally across the lips to larger pieces all over the mouth.

“It sounds simple, but it’s essential to follow some safety guidelines,” says Dr Thomas Crawford-Clarke, senior dentist at Luceo, a London practice. Here’s how to do it right, he says:

1. Use the correct tape

Medical grade tape or specially designed mouth strips are the safest options. These strips are designed for skin contact and are easy to remove. Avoid using duct tape (!) or other adhesives not intended for skin, as they may cause irritation or injury.

2. Start gradually

If you’re new to mouth tape, start by trying it during short naps before progressing to nighttime use. This helps you get used to the sensation and keeps you comfortable.

3. Consult a healthcare professional

If you suffer from breathing problems, such as sleep apneaIt’s essential to talk to a sleep specialist before trying mouth patching or avoiding it altogether.

4. Monitor your sleep habits

Pay attention to how your body reacts. If you experience discomfort, difficulty breathing, or wake up short of breath, stop practicing and consult a healthcare professional.

James Nestor, during his research Breathe, tried various methods – including plasters and tape – and decided that a single tampon-sized piece of surgical tape applied to the center of the lips was most effective in terms of comfort, leaving no residue and causing little irritation.

Alternative solutions

If mouth taping doesn’t appeal to you, there are alternatives, including:

• Nasal strips and devices for better breathing
• Sleeping on your side
• Oral exercises and therapies to improve oral health
• Mandibular advancement devices (MADs) to open the airway

“Nasal strips, such as Breathe Right strips, can help open the nasal passages and improve airflow without the need to tape the mouth shut,” says Crawford-Clarke. “They are a non-invasive, widely used solution to reduce snoring and relieve congestion.”

The dentist also suggests that oral exercises and therapies can be effective for better oral health. “Exercises targeting the muscles around the mouth and throat can help reduce mouth breathing over time,” he says, along with tongue movement exercises you can do at home. Known as “myofunctional therapy,” these specific exercises aim to strengthen the muscles that control breathing and can be an effective alternative to mouth taping.

Dr. Browning says using a mandibular advancement device (MAD) is a safe option to try. It is a medical device used to treat sleep apnea, snoring and teeth grinding. It is inserted into the mouth before going to sleep to move the lower jaw forward. This opens the upper airways to make breathing easier.

She also says that Continuous positive airway pressure (CPAP) machines have shown positive results in studies. These are used to deliver a set pressure to the airways – which is maintained throughout the respiratory cycle – during inspiration and expiration.

“Anyone concerned about mouth breathing should consult a doctor to explore safer, clinically proven solutions to snoring or sleep difficulties,” says Browning. “Sleeping on your side, using nasal strips, reducing allergens, or using a mandibular advancement appliance are all more effective options.”

What are the security issues?

There are legitimate concerns about the safety of mouth taping. The main risks include:

• Breathing difficulties
• Skin irritation
• Psychological discomfort

Dr. Browning says that despite its widespread promotion and the fact that nasal breathing has proven benefits, there is actually no scientific evidence supporting the effectiveness of mouth tape for sleeping. And what’s more, it can be dangerous.

“For people suffering from obstruction sleep apnea (OSA), tapping the mouth is a particularly dangerous thing to do,” says Browning.

“OSA is where the airway becomes blocked during the night, causing the sleeping person to wake up to start breathing again. This causes strain on the heart as well as extreme daytime fatigue due to disturbed poor quality sleep.

For people with OSA, she says, taping the mouth could make airway obstruction worse, especially if the cause of their sleep apnea is related to nasal congestion, enlarged tonsils or adenoids, a excess weight or other anatomical factors.

“Many people don’t even know they have sleep apnea, which increases the risk that mouth taping will be dangerous. Additionally, people with asthma, allergies, or nasal obstructions (e.g. due to a deviated septum) may find it dangerous to tape their mouth shut, as it requires them to rely on airways. already compromised nasal passages.

Dr. Thomas Crawford-Clarke also says that using the wrong type of adhesive can cause irritation or damage to the sensitive skin around the lips. “And some people may feel anxious or claustrophobic when they tape their mouth shut, which could disrupt their sleep.”

“I and many other healthcare professionals remain cautious about oral tape due to the lack of strong clinical evidence supporting its benefits,” he says.

He also points out that many people’s interest in mouth taping coincides with the fact that they are also paying more attention to their overall health, for example by becoming fitter or losing weight. So, not all of the celebrated benefits may be due to the practice of mouth taping. isolation.

“And finally, a survey found that even with the tape (which does not cover the entire mouth), many users were still able to breathe through their mouth.”

Verdict: Can mouth bandage really help you breathe through your nose?

An expert’s opinion

“Although nasal breathing is generally considered healthier due to its filtration properties and ability to improve oxygen absorption, mouth taping may not be the safest way or the most effective way to achieve this for everyone,” says Crawford-Clarke.

“Mouth bandaging may help some people by encouraging nasal breathing, but it is not a one-size-fits-all solution and, as with any health trend, it is advisable to consult a healthcare professional before trying it. “

Dr. Browning concludes that while mouth taping may work in theory, the potential risks far outweigh the benefits, especially if underlying health conditions are present.

“Rather than trying mouth patching, I recommend seeing a doctor to explore safer, clinically proven solutions to snoring or sleep difficulties.

“If you have trouble breathing through your nose at night, it’s important to identify and treat the cause before considering taping your mouth, which can only exacerbate the problem.”