Breathing through your mouth at night generally results in snoring and bad breath. Many people opt to use mouth tape to try to prevent snoring, but experts say evidence to support mouth taping is lacking. While some studies show reduced snoring with mouth taping, more research is needed. It is important to assess the underlying cause of mouth breathing before trying mouth taping. Dangers may arise for individuals with a deviated septum or sleep apnoea.
And it may help to prevent snoring. Natalie says: “Breathing through your mouth at night generally results in snoring and bad breath.” Many people opt to use mouth tape to try to prevent snoring, which affects 41 per cent of adults. TURNING YOUR NOSE UP EVIDENCE to support mouth taping is lacking, experts say. While most of the benefits are anecdotal, Alex points to Taiwanese studies. One showed mouth taping reduced snoring, as reported by partners
. A second showed patients’ snoring reduced by at least half in 65 per cent of cases. But Natalie says: “There isn’t much research to support mouth taping, so I would be wary of promoting it. “You need to assess what is causing the mouth breathing in the first place, rather than just trying taping.” Kerry adds: “Dangers arise if someone has a deviated septum or sleep apnoea. "Imagine waking up gasping for air, but unable to open your mouth. "It could also spur sleep-associated anxieties.” HOW TO BREATHE IF you want to give mouth taping a go, take it slowly. Alex says: “Start by using gentle tape during the day. Get used to the feeling.” It’s also worth practising nasal breathing as a form of meditation. Natalie says: “My favourite is the yoga practice of alternate nostril breathing. This is very calmin
