That’s where mouth taping can come in. Designed to train your body to breathe through your nose rather than your open mouth, this is an inexpensive, easy way to improve your sleep hygiene. Here’s what you need to know about mouth taping, including how to try it safely. That’s because when you breathe through your mouth, you’re bypassing your body’s natural buffer system by not properly using your nose, says James Nestor, New York Times bestselling author of Breath: The New Science of a Lost Art. “When we take air through the mouth, we are denying our bodies the filtration, humidity, and pressure that happens with nasal breathing. The nose protects our lungs from pathogens, dust, pollen, and mold but also helps control our breathing. It’s much harder to over-breathe when you’re breathing through the nose.” Nestor adds that as humans, it’s estimated we’re supposed to sleep about a third of our lives, and 60% of us mouth breath to some extent. The result is a whole lot less sleep that we desperately need. “When you think about breathing through your nose during the daytime, it’s a lot easier because you can consciously tell yourself to do it,” says Nestor. “When you fall asleep, not only are you unconscious but your muscles and tissues relax, which makes it easier for the mouth to open.” By changing the way you breathe at night to nasal breathing, you’re ensuring you are delivering the appropriate amount of oxygen to the body. “More oxygen isn’t always better, just like eating more food isn’t always better for more energy,” says Nestor. “Your body will be able to upload more oxygen if you’re breathing in line with your metabolic needs. For most people, this means you need to breathe slower and deeper. The nose helps with this because it pressurizes air, slowing the rate it enters the body and allowing the lungs to have more time to extract oxygen.” Allowing extra time for the lungs to tap into oxygen also releases more nitric oxide, which helps cells to deliver oxygen throughout the body, improves circulation, and widens the blood vessels to enhance blood flow and promote healthy blood pressure. Alex Dimitriu, M.D., a double board-certified doctor in psychiatry and sleep medicine and founder of Menlo Park Psychiatry & Sleep Medicine and BRAINFOODmd, warns that in some instances, particularly if you have subpar airflow through your nasal passages, mouth taping may result in worsening your sleep quality, so he often doesn’t recommend it to his clients. This is where common sense is key, says Nestor. “If you have trouble breathing through your nose, don’t tape your mouth,” he says. “Some people may also have structural issues with their nose which can make nasal breathing difficult. Mouth taping may not be the best option for them, and they should consult with a healthcare provider first.” Dimitriu adds that mouth breathing can often be avoided by a proper assessment of nasal airflow. If you deal with frequent issues, it’s worth speaking to an ENT and/or allergist. As for what kind of tape to buy, there are a few options. Both Leadley and Nestor recommend the following: Beyond that, other methods for promoting deep sleep include staying off electronics at night, finding healthy ways to cope with stress, avoiding certain foods before bed, or taking a sleep-supporting supplement.*
