The idea of ​​sticking a piece of duct tape over your mouth before going to sleep It seems quite strange. The idea is that it forces us to breathe through our nose, which improves sleep and prevents snoring. But is interfering with something as natural as, well, breathing (the one thing we are born doing and continue to do until the moment we die) really necessary or even wise?

What is mouth bandage and how does it work?

Mouth bandage fans literally place a piece of medical-grade duct tape over their mouth at bedtime. It is believed that breathing through the mouth is associated with numerous health conditions, including snoringbad breath and poor oral health. Instead, breathing through the nose, advocates argue, is the body’s most natural way of inhaling air and could reduce the amount of snoring.

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

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

“Inhaling through the nose has the opposite effect. It forces air against all those flaccid tissues at the back of the throat, widening the airways and making it easier to breathe. After a while, these tissues become “toned” to remain in this wide, open position.”

The benefits of bandaging the mouth

Mouth bandage advocates claim several benefits, particularly related to sleep quality and oral health, including:

• Reduction of snoring
• Improved airflow
• Decreased risk of dry mouth (which can cause cavities and gum disease)
• Improved oxygen intake
• Better sleep quality
• Reduces stress and heart rate.

“As a sleep psychologist, I have more and more patients asking me about mouth wrapping,” says Dr. Lindsay Browning, sleep expert at Trouble Sleeping and author of Navigating Sleepless.

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

But she wouldn’t recommend the practice without medical supervision. “For anyone considering taping their mouth, it is vital to consult a doctor first, especially 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 airflow, “breathing through the nose filters dust and particles from the air and hydrates 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 smoothly, and breathing through the nose absorbs 10 to 20 percent more oxygen than breathing through the mouth.”

In a 2013 Japanese study, breathing through the mouth was It was 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 did not have the same effect.

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

How to Practice Mouth Bandage Safely in Four Steps

Methods can vary from applying smaller pieces horizontally over the lips to larger pieces over the entire mouth.

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

1. Use the right tape

The safest options are medical-grade tapes or specially designed mouth strips. These tapes 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 using mouth tape, start by trying it during short naps before moving on to using it overnight. This helps you get used to the sensation and ensures that you are comfortable.

3. Consult with a health professional.

If you have any respiratory conditions, such as sleep apneaIt’s essential to talk to a sleep specialist before attempting mouth taping or avoiding it altogether.

4. Monitor your sleep patterns

Pay attention to how your body reacts. If you experience discomfort, difficulty breathing, or wake up with difficulty breathing, discontinue practice and consult a healthcare provider.

James Nestor, while investigating Breathe, I tried several methods, including band-aids and tape, and decided that a single stamp-sized piece of surgical tape applied to the center of the lips worked best in terms of comfort, leaving no residue and causing little irritation.

Alternative solutions

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

• Nasal strips and devices to breathe better
• Sleep on your side
• Oral exercises and therapies to improve oral health.
• Mandibular advancement devices (MAD) 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,” explains Crawford-Clarke. “They are a non-invasive solution, widely used 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, 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 that using a mandibular advancement device (MAD) is a safe option to try. This is a medical device that helps treat sleep apnea, snoring, and teeth grinding that 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 had some positive results in studies. They are used to apply a set pressure to the airways, which is maintained throughout the respiratory cycle, both 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 device are more effective options.”

What are the security concerns?

There are valid concerns surrounding the safety of the mouth bandage. The main risks include:

• breathing difficulties
• skin irritation
• Psychological discomfort

Dr. Browning says that despite its widespread promotion and the fact that there are proven benefits to nasal breathing, there is actually no scientific evidence to support the effectiveness of the mouth bandage for sleep. And it can also be dangerous.

“For people with obstructive diseases sleep apnea (OSA), tapping your mouth is particularly dangerous,” says Browning.

“OSA is when the airways become blocked during the night, causing the sleeper to wake up to restart breathing. “This causes stress on the heart, as well as extreme fatigue during the day due to poor quality sleep.”

For people with OSA, he says, taping the mouth could worsen airway obstruction, especially if the cause of sleep apnea is related to nasal congestion, enlarged tonsils or adenoids, excess weight, or others. anatomical factors.

“Many people may not even know they have sleep apnea, which increases the risk that the mouth bandage may not be safe. Additionally, those with conditions such as asthma, allergies, or nasal blockages (for example, due to a deviated septum) may find taping their mouth shut dangerous, as it forces them to rely on nasal passages that are already compromised.”

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 taping their mouth shut, which could interfere with their sleep.

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

He also notes that many people’s interest in mouth binding coincides with the fact that they are also paying more attention to their general health, such as getting fit or losing weight, so not all of the celebrated benefits may not be due to the practice of mouth dressing in isolation.

“And finally, some research found that even with the tape (which, of course, does not cover the entire mouth), many users managed to breathe through their mouth.”

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

The opinion of the experts.

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

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

Dr. Browning concludes that while mouth wrapping may work in theory, in her opinion the potential risks far outweigh any benefits, especially if underlying health conditions exist.

“Rather than trying to bandage your mouth, I recommend consulting a doctor to explore safer, clinically proven solutions to snoring or sleeping difficulties.

“If you have difficulty breathing through your nose at night, it is important to identify and address the cause before considering bandaging your mouth, which can only exacerbate the problem.”