Mouth Taping: Sleep better, relax better?
Reading time: 4 min.
Have you ever heard of mouth taping? This breathing method can help you improve your sleep and wake up more rested and energetic the next morning. We'll tell you how it works here.
Contents
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 affect your sleep quality
What is Mouth Taping?
In an interview, football star Erling Haaland talked about his sleeping routine. The Manchester City striker covers his mouth with a piece of tape at night. But why does he do that?
Mouth taping is a method where you close your mouth while you sleep with a special adhesive tape called mouth tape . This may sound a little unusual, but there is a good reason for it: if you breathe through your mouth, your throat dries out and you may snore and stop breathing (sleep apnea). The air you breathe in also enters your body "unfiltered". This makes it easier for germs and pathogens to enter.
How can mouth taping improve sleep?
If you feel groggy in the morning even though you went to bed early, taping your mouth shut may help.
An important factor for 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 blockage of the airways by redirecting the airflow through the nose. The mouth remains closed and you automatically breathe through your nose. This humidifies and purifies the air, which leads to a better supply of oxygen. This in turn contributes to a more relaxed and restful sleep.
Who is Mouth Taping suitable for?
In principle, anyone can try the sleep method. However, if you suffer from chronic breathing problems or are allergic to plasters, you should discuss using them with your doctor first. If you have a cold and your nose is blocked, you should wait until the cold has gone. Don't worry: you can't suffocate in your sleep. Your body's natural reflex will wake you up beforehand.
What are the benefits of mouth taping?
The principle is simple: Before going to sleep, the Mouth Tape is stuck to the mouth to prevent mouth breathing. The taping method ensures that you only breathe in and out through your nose. This makes you less susceptible to colds and infections because the air you breathe in is filtered and moistened through your nose.
How does mouth taping work? 4 tips on how to do it right
For successful mouth taping, there are four steps you should follow:
1. Take your time. First of all, it is important that you are aware that mouth taping means 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 made for permanent contact with the skin and can irritate it and even injure it when removed.
3. Cleanliness. Make sure your mouth is clean and dry before applying the tape. Also avoid too much saliva in the mouth or too much moisture in the air, as this can cause the tape to not stick properly.
Once you have applied the Mouth Tape , check that it is secure and there are no wrinkles or air bubbles. You can easily check this by running your fingers over the tape to smooth it out.
4. Proper preparation. Start by wearing the tape for just a few minutes a day and gradually increase the amount of time you wear it. This way, your body will slowly get used to the new breathing technique.
Note that you probably won't see a noticeable improvement after the first night. Mouth taping takes time and patience. Try it out for a few nights and pay conscious attention to how you feel the next day.
Conclusion: Mouth taping can affect your sleep quality
Taping your mouth shut can help you promote healthier nasal breathing. This allows your body to relax and find the rest it needs. However, everyone reacts differently to the change. It may take a few days before you notice a noticeable change.
However, it can also happen that the method has no effect at all on your sleep quality or your well-being. If you constantly feel tired and weak, the reason may lie elsewhere and you need other therapy methods. In this case, it can't hurt to seek medical help.
Reading tip: Activating the vagus nerve: 3 simple exercises for more relaxation and serenity >
The effectiveness of mouth taping has not been scientifically proven. However, research largely agrees that nasal breathing is an "air purifier" for the body.
Whether mouth taping contributed to Erling Haaland's ability to score 36 goals in 35 games cannot be proven. But one fact is: after a good night's sleep, you are more focused and perform better the next day. So it's definitely worth a try.
Learn more about mouth taping in sports in the article: More endurance, concentration and energy through correct breathing in sports – this is how the pros train >
