Tape your mouth shut while you sleep
Mouth Taping - Five good reasons to tape your mouth at night
The natural breathing of humans is nasal breathing. Nevertheless, many people have got used to mouth breathing for various reasons. Mostly because it feels much easier to breathe through your mouth than through your nose. Clogged sinuses, allergies, narrowed airways, and sleeping with your mouth open can all be the cause of a bad habit.
Getting used to nasal breathing - getting used to mouth breathing, that is the primary breathing teaching of the yoga masters. The special form of breathing that is taught in yoga has been shown to work against stress, anxiety and depression. A lot of people and especially sleep apnea sufferers breathe permanently with their mouth and the consequences for the whole organism have it all.
But how do you get used to correct nasal breathing again? An admittedly somewhat brutal but very effective method is to seal the mouth. The effects on sleep, dental health, sinuses, lungs and blood pressure are undeniable.
Do I have sleep apnea? Take the test now!
We have put together five reasons why you should seal your mouth at night
- Sleep deeper and snore less
Nasal breathing reduces the pulse, the secretion of adrenaline and increases the oxygen saturation in the blood. Snoring and possible pauses in breathing (apneas) are reduced by breathing through the nose. ¹
- Asthma and allergies are reduced
The nose warms, filters and humidifies the air we breathe (what is air made of?), While mouth breathing directs the cold and dry air into the throat and lungs. This leads to the fact that the mucous membranes produce more mucus to counteract the dryness, this in turn causes a congestion of the nose and thus breathing through the mouth is even more favored - a vicious circle. ²
- Good for your teeth and less bad breath
Mouth breathing dries out the mouth, which affects the oral flora and the entire digestive tract. A dry mouth can lead to tooth decay because it causes the teeth to lose their natural layer of saliva. This in turn leads to bacterial foci and causes bad breath. ³
- Relaxation for body and soul
Mouth breathing causes the in our organism Fight-or-flight response. The more you control your breathing and the slower you breathe, the less anxious you will feel both during the day and at night. ⁴
- Nitrogen oxides
Our body produces a quarter of our nitrogen oxides in the sinuses, but only when we breathe through our nose. Nitrogen oxides are the key to endurance and strength and are jointly responsible for regulating blood pressure and sleep quality by widening the blood vessels. ⁵
¹ Improved nasal breathing reduces snoring and morning tiredness. A 6-month follow-up study.
² Mouth breathing, another risk factor for asthma: the Nagahama Study.
³ Association between halitosis and mouth breathing in children
⁴ The breathing conundrum - interoceptive sensitivity and anxiety
⁵ Inhalation of nasally derived nitric oxide modulates pulmonary function in humans.
How should you seal your mouth?
You certainly have a first aid kit in your house, or at least in your car. If this is complete, there is an adhesive tape for wound dressings inside. This is very suitable for the beginning, but it is not that easy to remove the next morning. We recommend the micropore tape from 3M, which is available on the Internet.
Before masking your mouth, it is advisable to apply lip balm or simple olive oil or petroleum jelly to your lips.
Tear or cut off 2-4 strips approx. 5 cm in size and fold over one end at a time to make it easier to remove the adhesive tape in the morning and in an emergency. Cough again vigorously and say good night. Now press your lips together and hold them between your teeth so that almost nothing can be seen of the lips. Now cover the entire mouth and make sure that no air can escape. Try around a bit until you find the best method for you. To start with, you can stick the strips vertically instead of horizontally and this gives you the opportunity to get some air through your mouth. Most of the time you notice very quickly that your nose is completely free within 2-3 minutes and you can breathe through your nose very well.
The success is measurable
You can download the SnoreLab smartphone app to find out whether your mouth is blocked from snoring. These can be downloaded free of charge for Apple and Google mobile phones. You can record the first 5 nights for free and find out your snoring score. You then have the option of analyzing every other night free of charge.AppStorePlayStore
Example: Snore score of 35% without sealing the mouth
Example: Snore score of 8% without sealing the mouth
Example: First half of the night with your mouth taped shut and the second half without taping your mouth.
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