Mouth taping has gained popularity as a simple yet highly effective practice for promoting better sleep and improving your overall health.
By keeping your mouth closed during sleep, mouth taping encourages nasal breathing, which can alleviate issues like snoring, dry mouth, bad breath, and disruptions.
In this article, we’ll take a look at what mouth taping is, how long it usually takes to see results, its benefits, recommended products, and tips for more effective use.
What Is Mouth Taping?
Mouth taping involves placing a piece of medical-grade, skin-safe tape over your lips to keep your mouth shut while you sleep.
This practice encourages nasal breathing, which is beneficial for those who tend to breathe through their mouth. Mouth breathing is associated with a range of health issues such as bad breath, sore throat, snoring, poor sleep quality, and even obstructive sleep apnea.
By gently taping your mouth closed, you can significantly enhance your sleep quality while also looking after your overall health. Moreover, it trains your body to breathe through your nose, which is more efficient at filtering and humidifying the air you breathe and can improve your oxygen intake.
Many healthcare professionals recommend mouth taping as a simple solution for mouth breathers.
How Long Does Mouth Taping Take To Work?
Mouth taping starts to work as soon as you start using it, as it instantly prevents you from mouth breathing while you sleep. This means you may stop snoring within the first night of using it and wake up feeling more refreshed from getting deeper sleep.
The time it takes for mouth taping to show results regarding other benefits such as jawline changes and improved oral health varies from person to person, but it usually takes a few weeks for you to start seeing improvements in these areas.
It’s important to note that while many find success with mouth taping, it may not work for everyone if the symptoms you’ve been experiencing aren't related to mouth breathing.
It’s always best to consult with a healthcare professional if you have concerns about your sleep or breathing issues, especially if you suffer from chronic conditions. You should also only use mouth tape if you can comfortably breathe through your nose.
Benefits Of Mouth Taping
Mouth taping offers a variety of benefits for those looking to improve their sleep quality and overall health. Let’s take a look:
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Improved sleep quality
Mouth taping can be a superhero for your sleep quality, thanks to a variety of benefits. Firstly, switching over to nasal breathing activates the parasympathetic nervous system, stimulating your vagus nerve and allowing your body to enter into a state of relaxation and recovery.
This means a slower heart rate, calmer breathing, and even lowered stress hormone levels like cortisol. All of which makes it easier to fall into a deep, restorative slumber. (1)
By encouraging nasal breathing, mouth tape helps maintain a proper balance of oxygen and carbon dioxide in the bloodstream.
This balance is crucial for the optimal functioning of your body during sleep, supporting your natural sleep cycle and reducing disruptions that may take us out of critical phases like REM. (2)
Learn more about the benefits of mouth tape for sleep.
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Reduced snoring
Clinical research shows that using mouth tape directly benefits snorers by addressing one of the primary contributors to snoring - mouth breathing.
By encouraging breathing through the nasal passages instead of the mouth, promotes smoother airflow and reduces the vibration of soft tissues in the throat, diminishing the snoring sound. Yes, please! (3)
Nasal breathing also helps maintain optimal humidity and temperature within the airways, further easing breathing difficulties that could contribute to snoring. (4)
All of this means that the regular use of mouth tape can lead to quieter nights and more restful sleep for snorers and their partners.
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Improved oral health
You may be surprised to hear that mouth taping can also play a pivotal role in oral health, too. This is due to the fact that nasal breathing keeps the mouth moist and encourages healthy saliva production.
In contrast, mouth breathing can dry out the oral cavity, leading to imbalances in the delicate balance of the oral microbiome. (5)
By promoting saliva production, mouth taping may help to neutralize harmful acids, wash away food particles, and reduce the risk of tooth decay and even gum disease. (6)
3 Best Mouth Tapes
Choosing the right mouth tape is essential if you want to get the most out of the practice and avoid any skin irritation or removal issues.
Certain types of tape are designed specifically for this purpose to ensure that you’re comfortable while reaping all the benefits of mouth taping.
Here’s a look at some of the best mouth tapes available on the market.
#1. Dream Recovery Mouth tape
Dream Recovery is the best mouth tape for sleeping, thanks to the use of organic bamboo silk, hypoallergenic adhesive, and a wide array of design options.
Unlike some other mouth tapes, Dream Recovery is luxuriously soft, breathable, flexible, anti-bacterial, and eco-friendly.
Its specialized adhesive is both gentle on even the most sensitive of skin, while strong enough to stay on all night without needing any adjustments. This makes it one of the best ways to train yourself to sleep with your mouth closed.
Additionally, it’s easy to apply and remove, without any pain or residue.
Thousands of users have reported significant improvements in their snoring and overall sleep quality after Dream Recovery Mouth Tape.
Try Dream Recovery Mouth Tape now and transform your sleep.
#2. Hostage Tape
Hostage Tape is a strong and sturdy mouth tape that’s guaranteed to stay on all night long.
It’s made from breathable materials which helps to prevent moisture build up underneath the tape.
Hostage Tape is also a good option for users with facial hair thanks to its strong adhesive. The only downside to this “super stickiness” is that some people experience some pain and discomfort upon removing the tape, as well as some remaining residue that can be difficult to remove.
Read more at our in-depth Hostage Tape Review.
#3. 3M Micropore Tape
Another effective option is 3M Micropore Tape, which is widely used for mouth taping due to its gentle adhesive properties. This tape is breathable and hypoallergenic, making it suitable for those with sensitive skin.
However, since it’s not specifically designed for mouth taping (but is skin-friendly), this means you’ll have to cut the tape yourself. It also doesn’t have the same flexibility as other mouth tapes.
Even with those downsides, 3M Micropore Tape is the best budget-friendly option for those who want to try mouth taping out.
Learn more here about chin straps vs mouth tape.
Tips for Effective Mouth Taping
To maximize the benefits of mouth taping, it’s important to follow certain tips that ensure comfort and effectiveness. Here are some guidelines to help you get started with taping your mouth shut for improved sleep quality.
1. Clean and Dry Your Skin
Before you begin mouth taping, ensure that your skin is clean and dry. This will help the tape adhere better and prevent irritation.
You might also want to practice breathing through your nose during the day to get accustomed to it.
2. Make Sure It's Comfortable
Choose the right tape for mouth taping to ensure a comfortable experience. Look for hypoallergenic and porous tapes that are specifically designed for this purpose.
Never use regular adhesive tape, as it may irritate your skin or be difficult to remove.
3. Never Mouth Tape When You Have Nasal Congestion
It’s important to avoid using mouth tape if you have nasal congestion since you need to be able to breathe out of your nose comfortably to use mouth tape safely.
FAQs
How long does it take to see results after mouth taping?
The time it takes to see results after mouth taping can vary but you may see improvements as soon as the first night such as reduced snoring and waking up feeling more refreshed. Consistency is key, so regular use is recommended for the best results.
Does mouth taping work long term?
Yes, mouth taping works long term, especially when incorporated into a healthy sleep routine. Over time, mouth taping can help to retrain your body to breathe through the nose and eliminate the habit of mouth breathing.
Does mouth taping improve jawline?
Mouth taping may improve your jawline with prolonged use, since by keeping the mouth shut, it can encourage proper jaw alignment and muscle engagement. However, the primary benefits are deeper sleep, reduced snoring, and better oral health.
What are the side effects of mouth taping?
Mouth taping is generally considered safe and without side effects, however, some people might experience claustrophobia when sealing their lips. Poor quality mouth tapes can also lead to irritation, redness, and residue after removal. This is why it’s essential to choose a breathable, hypoallergenic mouth tape.
Final Thoughts
Some of the benefits of mouth taping can be experienced as soon as the first night of use, making it an effective solution to improve sleep quality and oral health, reduce snoring, and boost your overall wellness.
For the best results, it’s important to choose a high quality mouth tape, such as Dream Recovery to ensure both comfort and efficacy.
Try Dream Recovery Mouth Tape now and experience better sleep right away.
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References:
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Watso, Joseph C et al. (2023) Acute nasal breathing lowers diastolic blood pressure and increases parasympathetic contributions to heart rate variability in young adults. American journal of physiology. Regulatory, integrative and comparative physiology.
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Allen, Ruth. (2015) The health benefits of nose breathing. Nursing in general practice.
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Lee, Yi-Chieh et al. (2022) The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel, Switzerland)
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Morton, A R et al. (1995) Comparison of maximal oxygen consumption with oral and nasal breathing. Australian journal of science and medicine in sport.
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Tamkin J. (2020). Impact of airway dysfunction on dental health. Bioinformation.
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Choi, J E et al. (2016) Intraoral pH and temperature during sleep with and without mouth breathing. Journal of oral rehabilitation.