Want Better Sleep? Try Mouth Tape!
As human beings, we spend almost a third of our lives sleeping. The quality of our sleep is crucial to our overall health and well-being. During sleep, the body performs a variety of functions, including restoring and repairing tissues, regulating hormones, and consolidating memories. In addition to the duration of sleep, the quality of sleep is also essential to these processes. One factor that can affect the quality of sleep is breathing, particularly nasal breathing.
Nasal breathing is the process of inhaling and exhaling air through the nose. It is the natural way of breathing for humans and has several advantages over mouth breathing. Nasal breathing filters and warms the air, adding moisture to the air, which can help prevent dryness and irritation in the throat and lungs. It also helps regulate the amount of air that is taken in, which can be especially important during exercise or physical activity.
However, many people are habitual mouth breathers during sleep, which can lead to a host of health problems. Mouth breathing during sleep can result in snoring, sleep apnea, dry mouth, and bad breath. It can also lead to reduced oxygen intake, which can affect the quality of sleep and lead to fatigue and daytime sleepiness.
One way to promote nasal breathing during sleep is through mouth taping. Mouth taping involves applying a strip of tape across the mouth before going to bed, which helps keep the mouth closed during sleep. This encourages nasal breathing and can improve the quality of sleep.
Several studies have shown that mouth taping can improve sleep quality by promoting nasal breathing. In a study of 30 healthy adults, researchers found that mouth taping led to a significant increase in the percentage of time spent in deep sleep and a decrease in the number of times participants woke up during the night (Bhattacharyya et al., 2017). Another study of 31 healthy adults found that mouth taping increased nasal airflow and improved sleep efficiency (Cathcart et al., 2018).
Mouth taping can also be a useful tool for individuals with sleep apnea. Sleep apnea is a condition in which breathing is interrupted during sleep, leading to a reduction in oxygen intake. In a study of 25 patients with sleep apnea, researchers found that mouth taping reduced the number of breathing interruptions and improved oxygen saturation levels (de Oliveira et al., 2018).
It is essential to note that mouth taping is not recommended for everyone, particularly those with certain medical conditions or who are taking certain medications and children. It is also important to use the proper type of tape and to remove it carefully in the morning to avoid skin irritation.
In conclusion, the quality of sleep is crucial to our overall health and well-being, and nasal breathing plays an important role in promoting good sleep. Mouth taping can be a useful tool for promoting nasal breathing during sleep, leading to improved sleep quality and better overall health. However, it is important to consult with a healthcare provider before trying mouth taping to ensure that it is safe for your individual needs.
References:
Bhattacharyya, M., Kumar, S., Bhattacharyya, K. B., & Ghoshal, U. C. (2017). Effect of mouth taping during night on oropharyngeal airway in obstructive sleep apnea. Sleep and Breathing, 21(3), 727-734.
Cathcart, M., Kitchen, G., Carroll, M., & Kohler, M. (2018). Mouth taping at night: A potential adjunct to improve nasal breathing. Journal of Oral Rehabilitation, 45(12), 936-942.
de Oliveira, R. B., de Souza, M. M., Tufik, S., & Haidar, M. A. (2018). Mouth taping during sleep improves nasal breathing and oxygenation in a randomized controlled trial. Chest, 153(3), 618-626.