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Should You Try Mouth Taping?

Mouth taping is the newest wellness trend that has TikTok in a chokehold. In case you’re confused, this is a practice in which a person tapes their mouth shut while they sleep to prevent mouth breathing. The goal is to breathe through the nose, instead of the mouth. In theory, this can lead to improved sleep quality and overall health. It does sound pretty gimmicky at first. However, there are hundreds of people who have shared their amazing experiences with it.

But I have to warn you — to say that there is only limited scientific research would be an understatement. So if you don’t believe in anecdotal evidence, this probably isn’t for you. But, if you love to try out new wellness trends, and you think that this is one you could benefit from, then keep on reading.

What is Mouth Taping?

As I’ve already explained, mouth taping is a simple practice that involves placing a strip of medical-grade tape over the mouth before going to sleep. The tape is meant to prevent the mouth from opening while sleeping, promoting nasal breathing instead. Proponents of mouth taping claim that it can improve sleep quality, reduce snoring, increase energy levels, and even improve overall health. 

The Benefits of Mouth Taping

According to anecdotal evidence, one of the main benefits of mouth taping is improved sleep quality. Breathing through the mouth instead of the nose can disrupt sleep and lead to feelings of grogginess and fatigue upon waking. By taping the mouth shut, you are promoting nasal breathing. This is believed to lead to more restful sleep.

Mouth taping is also thought to reduce snoring. When we breathe through our mouth, the air has to travel through the throat. This can cause the soft tissue to vibrate and produce snoring sounds. So in theory, mouth taping should eliminate, or at least reduce snoring. Better sleep should further improve your health and overall well-being.

The Risks of Mouth Taping

While mouth taping is generally considered safe, there are some risks to consider. For example, some people may find it uncomfortable to sleep with tape over their mouths. Additionally, breathing through the nose instead of the mouth can be difficult for people with nasal congestion or other anatomical problems, such as a deviated septum.

It’s also incredibly important to note that mouth taping should not be used by people with sleep apnea or other sleep disorders that affect breathing. So please, if you have any chronic conditions that affect your breathing, don’t even consider trying out this method. Especially not before discussing it with a professional.

Is Mouth Taping Right for You?

This is pretty difficult to answer. In short — it depends. It may be a good option for people who habitually breathe through their mouth while sleeping and are looking for a simple, non-invasive solution. However, it’s important to weigh the potential benefits and risks before trying it out. If you’re unsure whether mouth taping is right for you, it’s best to consult with a healthcare professional. As we’ve already mentioned, the scientific evidence behind it is very limited. So if you have a deeper underlying issue, then a simple stripe of tape won’t solve all of your health problems. 


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