Mouth Taping For Improved Sleep

For the past six months, I've been focusing on improving my sleep quality, and one method that has made a significant difference is... mouth taping. I know it might sound unconventional, but hear me out!

"Mouth taping" has been gaining attention in the health and wellness world as its impact on overall health—especially sleep, respiratory function, and oral hygiene becomes more understood. While the concept isn’t new, the rise of biohacking and wellness optimization has brought this practice back into focus, and for good reason.

The key principle behind mouth taping is to encourage nasal breathing during sleep. Nasal breathing naturally filters and humidifies the air, making each breath more effective and potentially boosting overall respiratory health. Since I started using mouth tape, I've noticed that my throat isn’t as dry in the mornings, which makes for a much more refreshing start to the day. (Personally, I’ve always hated waking up with unpleasant dryness and foam on my tongue anyways.)

Mouth taping also promotes better oxygen flow and can improve sleep patterns by reducing snoring and even mild sleep apnea symptoms. By keeping the mouth closed, you're training your body to rely on nasal breathing, which some studies suggest can lead to deeper, more restful sleep cycles.

So... how to do it? Do not use regular old scotch or duct tape. I’ve found that light, medical-grade mouth tapes work best. They can easily be found on Amazon or at local drugstores. Look for tapes with a small hole in the center that allows for air passage. This can help alleviate any anxiety about having your mouth taped during sleep. It’s a gentle solution, but one that’s made a real difference in my sleep quality.

That said, mouth taping isn’t a one-size-fits-all solution. If you have nasal blockages, allergies, or other respiratory issues, this technique might not be right for you. Discomfort or anxiety about taping your mouth shut are valid concerns, so it’s important to consult with a healthcare provider before giving it a try. Always use medical-grade, hypoallergenic tape to ensure safety.

If mouth taping doesn’t feel right for you, there are other ways to improve your breathing at night, such as using nasal strips, adjusting your sleep position, or incorporating breathing exercise all of which may provide similar benefits without the concerns associated with taping.

Have you tried mouth taping or other methods to enhance your sleep quality?

I’d love to hear your experiences and any tips you have!

To your vitality,
Lizanne