Sleep Trend or Health Risk? The Truth About Mouth Taping
A new trend is circulating on social media platforms like Instagram and TikTok. It involves taping your mouth shut while sleeping. The goal is to improve sleep quality and boost athletic performance. But is it safe? Let's dive in.
The Theory Behind Mouth Taping
The idea behind mouth taping is simple. By taping your mouth shut, you are forced to breathe through your nose. The theory is that nose breathing is more efficient. It:
- Filters the air
- Humidifies it
- Warms it up
This can prevent dry mouth, bad breath, and fatigue upon waking. However, there is little scientific evidence to support these claims.
The Appeal to Athletes
Athletes are particularly drawn to this trend. Better sleep is linked to:
- Improved muscle recovery
- Enhanced performance
But before jumping on the bandwagon, consider the risks.
Potential Risks
Mouth taping can be dangerous for people with:
- Sleep apnea
- Nasal congestion
- A deviated septum
It can:
- Restrict breathing
- Cause drops in oxygen levels
- Trigger panic or anxiety attacks
Scientific Review
A recent study reviewed 10 research papers on mouth taping. It found:
- Minor improvements in certain outcomes for people with mild sleep apnea
- Potential serious health risks for those with nasal obstructions
There are currently no FDA-approved mouth tapes that are safe for use.
Safer Alternatives
Instead of resorting to mouth taping, try other methods to improve sleep quality:
- Create a cool, calm, and dark environment
- Limit screen time before bed
- Establish a sleep routine to help you wind down
- Avoid caffeine and alcohol before bedtime
- Sleep on your side to improve breathing