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Sleep better thanks to mouth taping?

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Have you ever heard of mouth taping? This breathing method can help you improve your sleep and wake up feeling more rested and energized the next morning. We'll tell you how this works here.


What is Mouth Taping?
How can mouth taping improve sleep?
Who is Mouth Taping suitable for?
What are the benefits of mouth taping?
How does mouth taping work? 4 tips on how to do it right
Conclusion: Mouth taping can have an impact on the quality of your sleep

What is Mouth Taping?

In an interview, soccer star Erling Haaland reported on his sleep routine. The Manchester City striker covers his mouth with a piece of tape at night. But why is he doing that?

This so-called mouth taping is a method in which you close your mouth with a special adhesive tape while you sleep. This may sound a bit unusual, but there is a good reason for it: When you breathe through your mouth, your throat dries out and can lead to snoring and pauses in breathing (sleep apnea). The inhaled air also enters the body “unfiltered”. Germs and pathogens tend to have an easier time of it this way.

How can mouth taping improve sleep?

If you feel exhausted in the morning even though you actually went to bed early, mouth taping may be able to help you.

An important factor for a restful sleep is good breathing. When we sleep, our muscles relax and our body is less active. This can cause the muscles in the mouth and throat to relax and block the airways.

Mouth taping prevents this airway blockage by redirecting airflow through the nose. Your mouth stays closed and you automatically breathe through your nose. This humidifies and purifies the air, resulting in better oxygenation. This in turn contributes to a more relaxed and restful sleep.

Who is Mouth Taping suitable for?

In principle, anyone can try mouth taping. However, if you suffer from chronic breathing problems or are allergic to plasters, you should consult your doctor before using them. If you have a cold and your nose is closed, you should wait until the cold has gone away. Don't worry: you can't suffocate in your sleep. Your body's natural reflex lets you wake up beforehand.

Woman lies asleep in bed and wears sleep tape on her mouth

What are the benefits of mouth taping?

The principle of mouth taping is simple: a special adhesive tape ( sleep tape ) is stuck to the mouth before going to bed to prevent mouth breathing. The taping method ensures that you breathe in and out exclusively through your nose. This makes you less susceptible to colds and infections because the air you breathe in is filtered and humidified through your nose.

How does mouth taping work? 4 tips on how to do it right

There are four steps you should follow for successful mouth taping:

1. Take your time. First of all, it is important that you are aware that mouth taping is a change for your body and will not work immediately. So give your body time to get used to the new breathing pattern.

2. The right tape. Make sure that the tape you use is hypoallergenic and breathable so that your skin is not irritated and you can still breathe well despite the tape. Conventional adhesive tape is not suitable for mouth taping! It is not designed for sustained contact with the skin and may irritate and even injure the skin if removed.

3. Cleanliness. Make sure your mouth is clean and dry before applying the tape. Also, avoid having too much saliva in your mouth or too much moisture in the air, as this can cause the tape to not stick properly.

Once you have applied the sleep tape, check that it is secure and has no wrinkles or air bubbles. You can easily check this by running your fingers over the tape and smoothing it out.

4. The right preparation. Initially only wear the tape for a few minutes a day and gradually increase the wearing time. Your body will slowly get used to the new breathing technique.

Note that you probably won't see a noticeable improvement right after the first night. Mouth taping takes time and patience. Try it out over a few nights and pay conscious attention to how you feel the next day.

Conclusion: Mouth taping can have an impact on the quality of your sleep

Mouth taping can help you promote healthier nasal breathing. This way your body can relax and find the rest it needs. However, every person reacts differently to the change. It may take a few days before you notice a noticeable change.

However, it may also happen that mouth taping has no effect at all on your sleep quality or well-being. If you constantly feel tired and weak, the reason may lie somewhere else and you need other therapy methods. In this case, it doesn't hurt to seek medical help.

>> Reading tip: Activate the vagus nerve: 3 simple exercises for more relaxation and serenity

By the way, the effect of mouth taping has not been scientifically proven. However, there is widespread agreement in research about nasal breathing as an “air purifier” for the body.

It cannot be proven whether mouth taping contributed to Erling Haaland being able to score 36 goals in 35 games. However, the fact is: after a good night's sleep, you will be more concentrated and more productive the next day. So it's definitely worth a try.

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