An In-Depth Look at Using Lip Seal Tape for Better Sleep

An In-Depth Look at Lip Seal Tape for Sleep

Lip seal tape, also referred to as mouth taping, has recently exploded in popularity as a viral sleep hack. The technique involves placing a small piece of porous medical tape over the lips before bed to gently keep the mouth closed throughout the night. Advocates claim mouth taping promotes better sleep quality, but experts caution there are risks involved that require discussion with a doctor beforehand.

Mouth breathing during sleep is quite common, with estimates that around 50% of people sleep with their mouths open to some degree. Reasons can include nasal congestion, anatomical structure, age-related muscle tone loss, alcohol consumption, side effect of medications and sleep disorders like sleep apnea. While breathing through the mouth may seem harmless, research shows it can disrupt normal sleep physiology.

Potential Problems with Mouth Breathing at Night

• Sleep fragmentation and arousal from deep sleep
• Excessive drying of the mouth and throat
• Increased snoring and sleep apnea events
• Reduced oxygen saturation levels
• Impaired carbon dioxide exchange
• Increased heart rate and blood pressure
• Hormonal changes

Over time, these effects of mouth breathing during sleep may increase risks for developing hypertension, heart disease, mood disorders and cognitive problems. But can simply taping the lips together improve the situation?

How Lip Seal Tape May Improve Sleep

There are a few key ways lip seal tape is thought to enhance sleep quality:

Promotes Nose Breathing

Closing the mouth forces you to breathe through the nose while sleeping. Nasal breathing filters, warms and humidifies air before it reaches the lungs. It also increases production of nitric oxide, which improves oxygen and blood flow.

Reduces Snoring

Snoring occurs when relaxed throat tissues vibrate with air flowing through the mouth. Taping the lips encourages nasal breathing and decreases tissue vibration and snoring.

Lessens Sleep Apnea Events

Sleep apnea involves the airway collapsing and blocking airflow during sleep. Mouth taping may reduce apnea events by promoting regular nasal breathing.

Increases CO2 Levels

Mouth breathing blows off too much carbon dioxide. Taping closed may raise CO2 saturation back to optimal levels for deep, quality sleep.

Boosts Parasympathetic Nervous System

Nasal breathing stimulates the rest-and-digest parasympathetic nervous system. This helps induce relaxation and counters stress hormone production.

Normalizes Tooth Position

Constant open-mouth breathing may contribute to dental misalignment and orthodontic issues over time. Taping the lips encourages proper tooth positioning.

Prevents Dry Mouth

Breathing with the mouth open can dry out the mouth, throat and nasal passages. Sealing the lips preserves moisture and prevents wakeup for sips of water.

Selecting Lip Seal Tapes for Sleep

Not all medical tapes make good lip seal tape. Here are important features to look for in mouth tapes designed for sleep:

Porous Adhesive

The tape should have a porous adhesive that allows for oral respiration while gently encouraging nasal breathing. Non-porous tapes fully block airflow and should be avoided.

Low Allergen & Irritation Risk

Choose hypoallergenic tape made from vinyl or polyurethane rather than common allergens like latex or silk. Opt for non-medicated tapes free of fragrances and known irritants.

Flexible & Comfortable

Thinner, more flexible tapes conform better to lip movement during sleep. Tapes should be breathable and comfortable for extended nightly use.

Moisture Resistant

Slightly humid bedroom conditions and nighttime drooling call for tapes that maintain adhesion and don't peel off easily during the night.

Easy to Remove

Look for tapes that come off smoothly in the morning without damaging lips or skin. Removal should not be difficult or painful.

Minimal Residue

Quality sleep tapes designed for nightly use shouldn't leave behind sticky residue or skin irritation after removal.

How to Use Lip Seal Tape for Sleep

If you want to try mouth taping for better sleep, here are some tips for usage:

Patch Test First

Apply a small piece of the tape to the skin for 24-48 hours to check for allergic reaction before putting on lips overnight.

Prepare Lips

Make sure lips are clean and lightly coated in natural balm. Avoid mentholated balms which may irritate.

Cut Small Strips

Cut tape strips about 1-2 inches long and 0.5 inches wide. The tape should cover just the lips, not surrounding skin.

Apply Before Bed

Smooth tape gently over lips in a natural closure. Don't tightly seal or stretch lips apart. It should feel comfortable.

Sleep on Side or Back

Avoid sleeping face down as pressure can dislodge the tape. Back and side sleeping work best for tape retention.

Remove Carefully in Morning

Gently peel off tape immediately upon waking. Use a warm wet washcloth if needed to loosen adhesive.

Allow Periodic Mouth Breathing

Most doctors recommend allowing at least 10 minutes per hour of unrestricted breathing when mouth taping at night.

Pros and Cons of Trying Mouth Taping for Sleep

As with most sleep interventions, mouth taping comes with both potential benefits and inherent risks. Consider the pros and cons before giving it a try:

Pros

• May reduce snoring and sleep apnea severity
• Can lessen dry mouth symptoms
• Promotes breathing through the nose
• Simple, drug-free approach
• Low cost for supplies

Cons

• Can cause lip or skin irritation
• Some discomfort adjusting to wearing tape
• May not stay adhered all night
• Not recommended for people with sinus issues
• Raises safety concerns if done without medical consultation

Overall, most sleep specialists agree there may be some benefits to mouth taping for select individuals, but there are also risks to weigh before trying it.

Is Lip Seal Tape Right for You?

Mouth taping requires careful consideration on an individualized basis between you and your doctor. In general, medical tape over the lips at night is not recommended if you have any of the following conditions:

• Severe sleep apnea requiring PAP therapy
• History of sinus infections or chronic nasal congestion
• Active respiratory disorders such as asthma
• Allergies to tape adhesives
• Periodontal disease
• TMJ dysfunction
• Anxiety triggered by restricted breathing

Mouth taping may hold promise for curbing mild to moderate snoring, dry mouth or orthodontic concerns in otherwise healthy adults. But the risks make it inadvisable as a sleep aid for children, seniors and anyone with major health issues.

Do not attempt mouth taping without proper guidance from your dentist or physician. Proper screening should be done for sleep disorders and contraindications. Taping should only be tried under doctor supervision in conjunction with regular sleep studies to monitor effectiveness and safety.

The Bottom Line

Mouth tape deserves an objective look at its pros, cons and individual appropriateness for improving sleep. While proponents boast of its benefits, much more research is still needed on its efficacy and safety. Mouth taping requires meticulous care and constant risk-benefit assessment with a doctor.

Like any sleep aid, success comes down to personalized options. There are many other excellent ways to improve sleep beyond mouth taping. Consult your physician to explore both conventional and alternative remedies tailored to your needs. With some effort, better rest is within your reach.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.