Silent Nights: Exploring the Benefits of Mouth Taping

As healthcare providers, we are continuously seeking effective ways to enhance patient health and well-being, particularly regarding essential daily functions such as breathing and sleeping. In this article, I will introduce two practical techniques that can be easily incorporated into daily routines to significantly improve breathing patterns and sleep quality: mouth taping and nasal irrigation.

People naturally prefer to breathe through their nose due to its physiological benefits—filtration, heating, and humidifying of the air. However, individuals suffering from obstructive sleep apnea (OSA) often breathe through their mouth during sleep. A study found that 41% of children with OSA were mouth breathers.[1]. Mouth breathing can negatively impact sleep quality and is associated with sleep disorders like snoring, sleep apnea, and hypopnea.

Why Nasal Irrigation Matters

Nasal irrigation is a straightforward yet powerful technique that enhances nasal airflow by clearing mucus, allergens, and irritants from the nasal passages. By reducing nasal congestion and obstruction, nasal irrigation directly supports healthier breathing patterns during sleep. Improved nasal breathing has been linked to decreased snoring and reduced severity of sleep-disordered breathing, ultimately contributing to better sleep quality. In a randomized controlled trial, Rabago et al. (2002) reported that daily nasal saline irrigation significantly reduced nasal symptoms and improved sleep quality among participants with chronic nasal and sinus conditions[2].

Beyond its clinical benefits, nasal irrigation also supports overall respiratory health, proving especially valuable during allergy seasons or when experiencing congestions. Think of it as providing your sinuses with a soothing and therapeutic cleansing routine.

What is mouth taping for sleep?

Mouth taping was first introduced in Russia by Konstantin Pavlovich Buteyko during the 1940s. This technique involves applying a small strip of breathable tape over or around the lips to partially or completely keep the mouth closed while sleeping. The goal is to gently nudge the body towards nasal breathing throughout the night. Proponents of mouth taping suggest that it promotes nasal breathing, which can improve snoring, reduce dry mouth, and enhance sleep quality.[3, 4, 5]

Potential Benefits of Mouth Taping for Sleep

Mouth taping during sleep can offer several potential benefits, particularly for individuals who have a clear nasal airway but tend to breathe through their mouths due to habits or low facial muscle tone. The primary benefit of mouth taping is promoting nasal breathing. Nose breathing ensures that the air is warm, filtered, and moist. Nitric oxide (NO), produced by the paranasal sinuses, is a natural vasodilator that improves blood circulation and enhances oxygen uptake in the blood[6,7]. NO is also a strong neurotransmitter that plays a role in maintaining upper airway muscle tone, regulating spontaneous respiration, and controlling neuromuscular activity during sleep. Additionally, it helps prevent infections and allergic reactions.

Chronic mouth breathing during sleep can cause the throat tissues to vibrate, leading to snoring. Mouth taping may help by encouraging nasal breathing, potentially reducing or eliminating snoring. A study by Huang et al. reported that mouth taping has potential to treat mild OSA and open-mouth breathing [8]. Mouth tape can also help reduce dry mouth, a risk factor for oral infection and inflammation, by promoting naturally humidified nasal breathing.

There are several theories as to why mouth taping leads to more restorative sleep. Improved oxygen intake through the nose and reduced sleep disruptions caused by snoring or dry mouth are potential reasons. Lee et al. reported an improvement in the oxygen desaturation index[9]. Furthermore, nasal breathing offers physiological benefits, such as improved blood pressure regulation, which can enhance sleep quality.

Potential Side Effects or Drawbacks of Mouth Taping

While mouth taping can be beneficial for many, it can be concerning for some. Discomfort or anxiety may occur, particularly for those unaccustomed to nasal breathing. There is also a risk of suffocation if the nasal passages become obstructed due to allergies, a cold, infections, or anatomical issues, making nasal breathing difficult or impossible. Although rare, in emergency situations such as vomiting during sleep, mouth taping could pose a significant risk. Additionally, there have been reports of individuals swallowing mouth tape while sleeping.

What types of mouth tape are recommended?

There are various types and methods for mouth taping, but no study has compared them comprehensively. It is generally safe to use tapes specially designed for sleep, which are typically hypoallergenic and designed to gently adhere to the skin.  One recommended option is 3M micropore medical-grade paper tape, which is gentle on the skin and less likely to cause irritation. A study by Lee et al. showed that 3M tape is effective in patients with OSA[9].  

Author personally prefers Kinesiology Tape (KT), which often used to improve mobility and muscle activation. KT can support the muscles above or below the lips rather than directly across them, promoting nasal breathing without forcibly keeping the mouth closed. This method reduces the risk of potential side effects, such as suffocation, because it allows for some mouth opening if the nasal passages become obstructed during sleep[10].

Instructional Video

I recently published my instructional video on how to mouth taping safely on YouTube https://www.youtube.com/watch?v=blv0ACAVbbQ – I demonstrated my personal techniques to safely incorporate mouth taping into your nightly routine.  

Conclusion:

It is important to recognize that mouth taping isn’t suitable for everyone. While potential benefits exist, safety and comfort are paramount. Incorporating these small yet impactful practices safely, such as mouth taping and nasal irrigation, may significantly enhance breathing, sleep quality, and overall health. Remember, a restful night's sleep is essential for overall health.

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About the Author

Dr. Audrey Yoon is a dual-trained orthodontist and pediatric dentist who specializes in sleep medicine. She is currently a Clinical Professor of Stanford Sleep Medicine Center at Stanford University and an Assistant Professor in Orthodontics at University of Pacific. She founded Pacific Ortho-Dental Sleep Medicine Fellowship at University of Pacific and serves as a program director. She was also a clinical associate at Tufts University School of Dental Medicine and served as a co-director of Pediatric Dental Sleep Mini-residency program at Tufts University.

She completed her orthodontic and pediatric dentistry residencies at the University of California Los Angeles (UCLA). She also earned her Doctor of Dental Surgery and Master of Science degree, completing extensive research in Obstructive Sleep Apnea (OSA) at UCLA. 

Dr. Yoon has established World Dentofacial Sleep Society and serves as a founding president. She also serves on the board of directors for California Sleep Society, Angle Orthodontists and the Korean Association of Dental Sleep medicine. Dr. Yoon lectures internationally, leads workshops for professional audiences and provides expert clinical consultation to health professionals worldwide. She is also a diplomate of the American Board of Dental Sleep Medicine and a diplomate of the American Board of Orthodontics.

She practices the full scope of non-surgical and surgical orthodontics from pediatric to geriatric population for airway management including growth modification, pediatric palatal expansion, customized Miniscrew-Assisted Rapid Palatal Expansion (MARPE), Distraction Osteogenesis Maxillary Expansion (DOME), Orthodontic treatment for Maxillomandibular Advancement ( MMA ), clear aligner therapy and oral appliances for sleep apnea.

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References

1. Bokov P, Dahan J, Boujemla I, et al.: Prevalence of mouth breathing, with or without nasal obstruction, in children with moderate to severe obstructive sleep apnea. Sleep Medicine. 2022, 98:98-105.

2. Rabago D, Zgierska A, Mundt M, Barrett B, Bobula J, Maberry R. Efficacy of daily hypertonic saline nasal irrigation among patients with sinusitis: a randomized controlled trial. J Fam Pract. 2002;51(12):1049-1055.

3. Indiarti IS, Setyanto D, Kusumaningrum A, Budiardjo SB: Changes in the palatal dimensions of mouth breathing children caused by nasal obstruction. In Journal of Physics: Conference Series. Volume 884. IOP Publishing; 2017:012036.

4. Cooper S, Oborne J, Harrison T, Tattersfield A: Effect of mouth taping at night on asthma control – A randomised single-blind crossover study. Respiratory Medicine. 2009, 103:813-819. https://doi.org/10.1016/j.rmed.2009.02.003

5. Huberman A: The Science of Mouth Tape & Mouth Breathing.

6. Lundberg JO, Settergren G, Gelinder S, Lundberg JM, Alving K, Weitzberg E: Inhalation of nasally derived nitric oxide modulates pulmonary function in humans. Acta Physiol Scand. 1996, 158:343-347. 10.1046/j.1365-201X.1996.557321000.x

7. Ahmad A, Dempsey SK, Daneva Z, et al.: Role of Nitric Oxide in the Cardiovascular and Renal Systems. Int J Mol Sci. 2018, 19. 10.3390/ijms19092605

8. Huang TW, Young TH: Novel porous oral patches for patients with mild obstructive sleep apnea and mouth breathing: a pilot study. Otolaryngol Head Neck Surg. 2015, 152:369-373. 10.1177/0194599814559383

9. Lee YC, Lu CT, Cheng WN, Li HY: The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel). 2022, 10. 10.3390/healthcare10091755

10. Lindenberg KM, Shipe NK, Kletzli K, Cannizzaro R, Timko J, Calhoun K: The Influence of Kinesiology Tape on Breathing Mechanics in College-Aged Individuals–A Randomized Trial. Cardiopulmonary Physical Therapy Journal. 2023, 34.