The benefits of mouth taping
I’m Brandon Wilson. I am constantly working toward improving my mind, body, and spirit using various ancient techniques and cutting-edge biohacking tools and devices. I want to be healthy, but not at the expense of being happy. This simple idea is what it means to be wellthy.
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Many years ago, I had a kitten named Bada Bing. One morning, I woke up to discover her lying across my neck. My rhythmic snoring must have somehow soothed her. Maybe she thought that was my version of purring. While snoring may have served as a bonding experience back then, it’s a sign that something is going awry during sleep.
Sleep is fundamental to good health, which is why it was one of the first topics I addressed in my second newsletter, Start with sleep. One of the concepts I learned more recently was the physiological differences between mouth breathing and nose breathing, especially while sleeping. In simple terms, nose breathing is good, and mouth breathing is not so good. Snoring is one significant sign of mouth breathing. But how do you control your breathing while you’re sleeping? One solution I have been using is taping my mouth closed while I sleep. While it may sound strange, mouth taping has many benefits.
Benefits of Mouth Taping
Reduces sleep apnea and snoring -Studies1 show that porous tape over the mouth encourages nasal breathing and can reduce lapsed breathing and snoring in patients with mild obstructive sleep apnea.
Reduces cavity risk - When you breathe through your mouth, this sets up an ideal breeding ground for bacteria that can cause cavities and tooth decay.
Fights bad breath - Mouth breathing can lead to dry mouth, contributing to bad breath.
Lowers blood pressure - Breathing through your nose increases nitric oxide levels, opening blood vessels. This opening of blood vessels can help lower your blood pressure.
Strengthens immunity - Our noses can filter the air we breathe, reducing the risk of contracting a pathogen. When you breathe through your nose vs. your mouth, you have an extra layer of protection.
Improves the balance of good bacteria in the mouth - One study showed an adverse change in the salivary proteins and microbiota in mouth-breathing children2.
I like low-risk experiments that can lead to significant benefits. The only way you’ll know if something works for you is to try it for yourself. You can measure the effects of mouth taping pretty easily. How do you feel when you wake up? Did you reduce snoring? If you track your sleep, did your results change?
Now don’t be using duct tape, scotch tape, or masking tape. There are many options, and here are a few to consider. Note: These are affiliate links. As an Amazon Associate, I earn from qualifying purchases.
Myotape - This is the preferred brand that I started using after I received some in one of Dave Asprey’s biohacking boxes. Myotape does not cover the mouth; it surrounds the mouth and uses light tension to bring the lips together. I have found it to be the most comfortable tape that stays on throughout the night.
X-style - Like one from Linhealth, this style covers the center portion of your lips in the shape of an X. Some people find this style comfortable. I think my facial hair may have interfered with it because this one sometimes fell off during the night.
Somnifix - These sleep strips cover the entire mouth but have a breathing vent in the center. These strips will keep your mouth closed while you sleep, but some may find the sensation uncomfortable.
Nexcare Tape - If you want a cheaper option, you can use bandage tape and cut it into strips to apply over the center of the mouth. The tape will keep your mouth closed without the sensation that your whole mouth is sealed.
Mouth taping may not be appropriate for everyone. According to Sleep Doctor Michael Breus, you should not use mouth taping if you have sleep apnea, a severe medical condition that can lead to a host of health problems. You should always consult with a trusted healthcare professional when you plan to make changes that affect your health.
For more information, the Dave Asprey Human Upgrade podcast episode with Patrick McKeown is a great resource to learn why breathing through your nose is so important.
A consistent bedtime ritual is a key to a great night of sleep that will set you up for a productive and successful day. Start with optimizing one area:
Bedroom environment (light, temperature, EMF exposure, etc.)
Oral health (brushing, flossing, oil pulling, mouth tape, bite guard, etc.)
Mental relaxation (meditation, gratitude, minimal stimulation, etc.)
Congratulations to last week’s winners, Barbara C., Amanda P., Renata B., Jennifer R., Rachel B., Barbara S, and Ariel E. May’s raffle is now closed with 26 entries. All you have to do is email me the correct answer to each week’s brain training, and you will be entered into a monthly raffle to win cool biohacking prizes. You must be a subscriber to win!
This week:
In this word ladder, go from BRAIN to THINK in seven steps, changing one letter at a time to form a common English word at each step.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7153879/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7586306/