Your Guide to Choosing the Right Mouth Tape

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It’s hard to remember my first encounter with mouth tape. Was it in the midst of browsing through TikTok's never-ending supply of intense morning rituals? Or maybe it was an influencer subtly suggesting that taping my mouth at night might gift me with a more defined jawline? Despite where it began, this trend has become a regular feature on my For You Page, promoting the magic of a vivid strip of tape on enthusiasts' mouths.

Understanding Mouth Tape

The name says it all: mouth tape is a type of tape that adheres across your lips during sleep, compelling your mouth to stay shut and encouraging you to breathe through your nose instead. It’s not advisable to just use any tape for this purpose. As Andrew E. Colsky, a specialist in behavioral sleep medicine, advises, this is not a task for your typical duct tape.

Such tapes are crafted to be breathable while securing your lips gently. They usually present a non-irritating experience on the skin. Some versions even include a small opening for those who tend to drink water frequently at night. James Nestor, in his book, mentions utilizing first-aid tape as a potential alternative for mouth taping.

Benefits of Using Mouth Tape

Advocates claim that mouth tape can lead to better sleep and reduced snoring. Although many of these claims are based on theory, the idea is that keeping the mouth closed redirects breathing to the nasal passages, potentially reducing the likelihood of the tongue blocking the airway—a common cause of snoring.

Breathing through the nose has other advantages, like maintaining oral health by preventing dryness, thus reducing the risk of bad breath, cavities, and gum issues. Fatima Khan, a dentist and co-founder of an oral care line, suggests that nasal breathing may boost the body's nitric oxide levels, a compound necessary for things like better blood flow and lower blood pressure.

The Downsides of Mouth Breathing

Why all the fuss over breathing through the mouth? According to Ben Miraglia, an airway-focused dentist, mouth breathing isn't healthy. Essentially, it's always better to breathe through your nose, which is designed to humidify, warm, and filter the air before it reaches your lungs.

What Medical Professionals Say

You may have heard stories claiming mouth tape has transformed someone’s sleep life. Despite these anecdotes, scientific backing is scant. Benavides mentions a minor study from 2022 involving 20 individuals with mild sleep apnea, showing some positive results without a control group for comparison.

Nevertheless, some experts, including Benavides, use it in specific cases, such as helping those with sleep apnea who use nasal CPAP masks, by preventing 'mouth air leak' during therapy.

Evaluating Safety Concerns

If you can comfortably clear air through your nose, using mouth tape should be safe. However, it's unsuitable for those trying to address breathing difficulties without clear nasal passageways. Using mouth tape could potentially worsen conditions for individuals with severe sleep apnea or nasal obstructions.

Our Top Picks for Mouth Tape

Having no inherent airway issues, I embarked on a journey to try various mouth tapes, evaluating their comfort and security during the day, and wearing the most suitable overnight. While I generally slept well, I found different levels of comfort among the tapes, which occasionally I removed during sleep due to discomfort.

Dream Recovery

Dream has impressed me with its mouth tape, crafted from organic bamboo silk which is exceptionally soft and flexible.

SayLess

SayLess offers a comfy, wider design suitable for various lip sizes, and it pairs well with skincare products without peeling off.

Do They Deliver?

After extensive testing, the ultimate question remains: Are mouth tapes truly effective? My experience indicates mixed results. The quality of sleep often correlates more closely with physical activity levels and bedtime routines rather than whether or not a tape was used.

Alternative Solutions

Apart from mouth tape, there are numerous approaches to enhance nasal breathing. Geoffrey Trenkle suggests saline rinses, nasal sprays, and addressing allergies as simple modifications. Devices like nasal dilators or strips may also help open nasal passages during sleep. For diagnosed conditions, customizable treatments such as oral appliances or surgical options exist.