Nose Breathing vs. Mouth Breathing: What's the Difference for Your Sleep?

You may have heard of it: sleeping with your mouth taped shut. It may sound a bit strange at first, but the idea behind it is simple. Breathing through your nose instead of your mouth could have a positive effect on your sleep quality. In this blog you can read why more and more people are choosing to breathe through their nose and what the role of mouth tape is in this.

What happens when you breathe through your mouth?

Breathing through your mouth happens automatically for many people, for example during sleep or sports. And that does not always have to be a problem. However, there are a number of disadvantages that can occur when you breathe through your mouth for a long time or often:

• You may wake up with a dry mouth or sore throat

• You often breathe faster and more shallowly than through the nose

• It can contribute to snoring

• The air is heated, humidified and filtered less well

In addition, mouth breathing is relatively common in people who suffer from light sleep or who regularly wake up tired.

The Link Between Snoring and Sleep Apnea

Snoring and mild forms of sleep apnea are more common in people who breathe through their mouths while sleeping. Mouth breathing increases the chance that the airways will (partially) close, which can cause vibrations (snoring sound) or a brief cessation of breathing.

Sleep apnea itself can affect, among other things:

• Daytime fatigue

• Poorer concentration

• High blood pressure

It is good to know that mouth breathing can be a possible factor here, but it is certainly not the only cause. Posture, weight and muscle function also play a role.

Why nasal breathing actually has benefits

Breathing through the nose has a number of natural advantages:

• The air is filtered, humidified and heated

• The breathing is deeper and calmer

• Nitric oxide (NO) is released in the nasal passages, which supports blood flow

• It helps keep the tongue in a natural position, which keeps the airway open

Many people notice that they sleep better, wake up less often or feel more rested when they consciously breathe through the nose more often.

What is mouth tape and how does it work?

Mouth tape is a special kind of skin-friendly tape that you stick over your lips before going to sleep. The purpose is not to seal your mouth hermetically, but to remind you to breathe through your nose while sleeping.

There are also nasal tapes available, which open the nostrils slightly to make nasal breathing easier. You can combine these with mouth tape.

It is important to use tape that is specifically designed for this purpose. Regular plasters or tape can be too strong or irritate the skin.

Mouth tape during sports

Some people also use mouth tape during light exercise, such as walking or running. Nasal breathing during exercise may help to keep breathing calmer and use oxygen more efficiently. However, this is something you have to build up to – it may feel uncomfortable at first.

In short

Mouth breathing while sleeping is not necessarily something to worry about, but it can cause certain discomforts – such as dry mouth, snoring or restless sleep. If you want to experiment with nasal breathing, mouth tape can be an accessible and safe way to try it.