What Are Sleep Tapes and Who Can Use Them?

The human body is designed to breathe primarily through the nose as it filters and humidifies the air before it enters the lungs. But if you’re one of those people who breathe through their mouth, then you may need to use a sleep tape. You can buy them here and avoid the dry mouth and snoring that comes with mouth breathing.

Also known as mouth taping, sleep tapes are adhesive tapes that one can use to close their mouth during sleep. Although it may seem unconventional, the practice is gaining popularity as a potential remedy for various sleep-related issues. In this post, we’re going to discuss anything you should know about them, including benefits and drawbacks.

The Dangers of Mouth Breathing

Breathing is not something you typically think about as it happens naturally. The process allows nasal passages to warm and moisturize the air you breathe in, making it safe for your lungs. However, there are people who breathe through their mouth, especially when suffering from a cold.

Short term mouth breathing due to temporary illness is nothing to worry about. However, if you have chronic mouth breathing, it’s a sign that you need training on how to breathe easily through the nose. That’s because prolonged mouth breathing can lead to several health complications,including:

Dry mouth- A dry mouth can cause serious complications such as tooth decay, gum disease, and bad breath. It also makes swallowing difficult.
Snoring and sleep apnea- Mouth breathing can contribute to snoring and sleep apnea, both of which can lead to poor sleep quality and daytime fatigue. These too increase the risk of heart disease, stroke, and high blood pressure.
Inhalation of low quality air- The nose acts as a natural filter, trapping harmful particles. Mouth breathing bypasses this natural defense, exposing you to pollutants and allergens in the air.

If you find yourself breathing through the mouth, you should consider using sleep tapes to promote nose breathing. However, if you have airway obstruction or congestion from allergies, avoid mouth taping and instead seek medical treatment.

How Sleep Tapes Work

Sleep tapes are an effective method of encouraging nasal breathing during sleep. By gently closing the mouth, they prevent air from entering and exiting through the mouth, forcing the body to breathe through the nose. This can be particularly beneficial if you habitually mouth breathe or suffer from conditions like sleep apnea.

There are two primary types of sleep tapes:

Adhesive sleep tapes, which are typically made from medical-grade adhesive that is gentle on the skin and designed to adhere securely to the lips.
Magnetic sleep tapes, which use magnetic force to hold the lips together, offering an alternative option for those who may be sensitive to adhesives.

These types can be made from medical-grade adhesive, magnetic strips, hypoallergenic material, or breathable material. When buying sleep tapes, consider the type and the material used, as these factors ensure you pick the tape suitable for your needs.

Who Should Use Sleep Tapes?

Mouth taping reduces the negative effects of mouth breathing by rerouting your breathing through the nose. But this practice is not for everyone. Instead, you should try it if you:

Mouth Breath Out of Habit

If you don’t have a sleep disorder and instead mouth breathe out of bad habit, sleep tapes can help you:

Habitual retrain: Mouth taping can help break the habit of mouth breathing by forcing you to breathe through the nose. Over time, this can retrain the brain to favor nasal breathing, even when you’re asleep.
Improved nasal airflow: As you become accustomed to nasal breathing, you may experience increased nasal airflow and improved respiratory function.
Reduced dry mouth: Nasal breathing helps to humidify the air, reducing the risk of dry mouth and associated dental problems.

Suffer from Mild Obstructive Sleep Apnea

Mouth taping is very effective in this case as it:

Reduces airway obstruction: By preventing the tongue from falling back and blocking the airway, mouth taping can help to reduce the severity of mild obstructive sleep apnea.
Improves sleep quality: This reduction in airway obstruction can lead to improved sleep quality, reducing snoring and daytime fatigue.
Potential for less invasive treatment: For individuals with mild sleep apnea, mouth taping may be a less invasive alternative to continuous positive airway pressure (CPAP) therapy.

How to Effectively Use Sleep Tapes

Mouth taping is easy as it involves sealing your mouth before bed. But to maximize its benefits and minimize any potential risks or discomfort, you should:

Get Clearance from Your Doctor

Before starting mouth taping, it’s essential to consult with your doctor, especially if you have any existing health conditions, such as heart problems, respiratory issues, or sleep disorders. Your doctor will assess your individual situation and determine if mouth taping is safe for you and if there are any potential risks or side effects to consider.

Ensure the Tape is Porous and Placed Correctly

When buying a mouth tape, ensure it has a porous material to allow airflow and prevent carbon dioxide buildup. Also, apply the tape across both the upper and lower lips effectively, sealing the mouth while allowing for some natural breathing.

Ensure the Tape is the Right Size

Use a well-fitting sleep tape that seals the lips without applying excessive pressure or restricting breathing. It should not be too tight or too loose, as that can be uncomfortable, interfering with your sleep.

Avoid Placing it on Any Hair or Open Wound

Applying tape to hair or an open wound can cause irritation or discomfort. In addition, if it comes into contact with an open wound, it could increase the risk of infection.

Final Thoughts

Sleep taping offers a simple yet effective way to improve sleep quality, reduce snoring, and address a variety of health concerns associated with mouth breathing. If you’re struggling with sleep-related issues, consider exploring sleep taping as a potential solution. But before you start using sleep tapes, consult with a healthcare professional, especially if you have an underlying health condition.

What Are Sleep Tapes and Who Can Use Them?

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