How to Sleep with Mouth Closed: Tape Mouth At Night
(Module 7. How to Maintain Nasal Breathing 24/7)
In order to ensure nasal breathing and stop mouth breathing during the night, in the 1960s Russian patients invented mouth taping: how to sleep with your mouth closed. This technique is a part of the Buteyko breathing method.
First of all, it is necessary to find out if one has this problem. This can be done by checking dryness in the mouth just after waking up in the morning. If the mouth is dry, mouth breathing is very likely.
This problem could appear when the person goes to sleep or it could appear at 3 or 4 am. In any case, just 20-30 min of mouth-breathing resets the breathing centre to lower CPs (body oxygen level), and such patients, as a rule, have less than 20 s for the morning body-oxygen test.
Moreover, if you have a malignant tumor and your daily CP is above 20 s, your tumor will grow only during the time of the night, when you breathe through your mouth and need to learn how to sleep with your mouth closed. If you have sinusitis, the pathogenic bacteria in your sinuses will multiply and colonize new mucosal surfaces when you breathe through your mouth. Organic damage to the heart muscle, growth of inflamed areas in the GI tract, advance of pathogens on your skin (in cases of eczema, psoriasis, etc.), and many other problems will appear if your mouth falls open during your sleep. Solution? You need to tape your mouth.
How to sleep with your mouth closed (taping instructions)
For mouth taping one needs a surgical tape and cream to prevent the tape from sticking. Both can be bought in the pharmacy. Micropore (or 3M) and vaseline are popular choices. First, put a small amount of cream on the lips so that it is easy to remove the tape in the morning. Then take a small piece of tape and stick it in the middle, vertically, across the closed mouth. Some students prefer to put it along or horizontally, but a small piece in the middle is sufficient. If you are afraid to seal the mouth completely, tape only one half of the mouth leaving space for emergency breathing.
In 2006 one of my Buteyko method colleagues, Dr. James Oliver, a GP from the UK and former president of the Buteyko Breathing Association made a presentation to the British Thoracic Society about the safety of mouth taping based on thousands of cases both in Russia and in the west. Previously he conducted a survey among us, Buteyko method teachers and obtained the statistical data.
Mouth taping at night to stop mouth breathing should normally be a temporary measure. When one’s CP (body oxygen level) is above 20 s in the morning, mouth taping is no longer necessary.
Can mouth taping create distress?
A majority of students have no problems with mouth taping and they breathe only through the nose during the whole night. Their mouth is not dry in the morning and they report numerous benefits of mouth taping.
However, some students may find it difficult and uncomfortable so that they remove the tape during the night. These incidents have physiological causes, including:
1. Sleeping on the back. If you turn on your back during night sleep, your breathing gets almost twice as heavy, and it will be very difficult to pump more air through the nose. Hence, learn the module devoted to prevention of sleeping on one's back.
2. Overly warm sleep conditions. If your blanket is too warm, your breathing becomes deeper and bigger during sleep. You will wake up finding out that breathing through the nose is uncomfortable. To prevent overheating, use less warm clothes and blankets during sleep.
3. Carpets in your bedroom. Presence of carpets makes air quality tens or even hundreds of times worse. During night sleep several cubic meters of air with millions of airborne particles, including dust, dust mites, their droppings, bacteria, viruses, etc. will enter through the nasal passages making them dryer and penetrating into bronchi and the lungs causing stress for the immune system and deep breathing. Sleeping in carpet-free rooms or covering carpets with plastic will solve this problem.
4. Dusty or clean but old pillow cases, blankets, and bed sheets create the same effect, as well as books, newspapers, hanging clothes, and old dusty curtains. Make sure that your bedroom has good air quality.
5. Closed windows during the night greatly worsen air quality in the bedroom due to poor air circulation and absence of air ions that make air cleaner. Either keep windows open or, if it is too cold or too noisy outside, buy an air ionizer/purifier and keep it running through the night.
6. Skin rashes due to extreme skin sensitivity. Try to find a hypoallergic tape or surgical paper tape. If rashes are still a problem, you can sew together two clean socks making a circle. Wear it at night around your head so that to keep your jaw closed.
You can find more information with extra details and systematic approach to sleep and related lifestyle factors in Dr. Artour Rakhimov's book "Sleep Better and Less - Naturally".
Related web pages:
- How to maintain nasal breathing 24/7 Manual (main page of Module 7)
- Why breathing should be strictly nasal (Webpage about biochemical effects of mouth breathing)
- The breathing exercise to unblock the nose (Article about the Buteyko breathing exercise)
- Stop coughing at night (Article about the Buteyko breathing exercise)
- More research articles and abstracts about other benefits of nasal breathing (Web page about mouth breathing and morning fatigue; Sleep apnea and snoring; Mouth breathing in asthmatics; etc.)
- Devastating effects of mouth breathing on health of infants and children (with medical research articles and abstracts)
- Nasal nitric oxide research
Reference pages: Breathing norms and the DIY body oxygen test:
- Breathing norms: Parameters, graph, and description of the normal breathing pattern
- Body-oxygen test (CP test) : How to measure your own breathing and body oxygenation (two in one) using a simple DIY test
References: pages about CO2 effect:
- Vasodilation: CO2 expands arteries and arterioles facilitating perfusion (or blood supply) to all vital organs
- The Bohr effect: How and why oxygen is released by red blood cells in body tissues
- Nerve stabilization: Carbon dioxide has powerful calmative and sedative effects on brain neurons and nerve cells
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