Do you feel like you’re sleeping well yet you wake unrefreshed? Maybe you’re sleeping with your mouth open!
If you sleep on your back or experience a dry mouth in the middle of the night, you may be sleeping with your mouth open. You might even notice an open mouth when you wake up. Sleeping or breathing through an open mouth can be problematic for multiple reasons.
During the day, the only time most of us breathe through an open mouth is when we’re engaged in vigorous activity. If you paused for a moment right now and intentionally started breathing through your mouth, it would be uncomfortable, and probably not sustainable. It’s not our natural state. Now if you started running or increasing your heart rate dramatically, you would naturally start breathing through your mouth in an attempt to get more oxygen to your lungs and muscles. This active state is part of the sympathetic nervous system, our ‘fight or flight’ mode. This is when adrenaline and cortisol increase to prepare us for activity. Breathing through your mouth is a signal to your body that you’re in a heightened physical state. This is obviously NOT what we want while we’re sleeping.
Additionally, the sinuses and nasal passages filter and moisten the air we breathe. They also contain enzymes that produce nitric oxide (NO). When the air passes through our sinuses and NO is created, it allows for more effective delivery of oxygen throughout the body and reduces blood pressure. Mouth breathing does not have this effect. And in fact, mouth breathing may contribute to a poor oral microbiome by drying out the mucus membranes and by directly breathing irritants without the filtration provided by the nasal passages.
In addition to waking with a dry mouth, other signs of mouth breathing include: sinus infections or headaches, snoring, swollen tonsils or adenoids, frequent nighttime waking, and waking feeling unrefreshed.
Thankfully, there is a simple and inexpensive strategy you can employ to address this problem. Stay with me here, it might sound crazy but it’s actually quite effective. All you need to do is purchase some inexpensive medical tape and tape your mouth shut before going to bed. Really.
I have seen dramatic improvements in many of client’s sleep with just this simple step. The benefits of mouth taping are becoming more mainstream and you can find dozens of articles and videos about it online. They even make fancy tape just for this specific purpose. By taping your mouth closed while you sleep, you will ensure that you’re breathing through your nose, and thus getting more adequate oxygenation throughout the body. You’re also avoiding that sympathetic nervous system response, and you’re protecting your oral microbiome. I realize it may seem a little strange and awkward at first, but the benefit’s are absolutely worth it. Since it’s so inexpensive and simple to do, this is something I suggest you give a try. *There are a few circumstances where mouth taping is not a good idea. This includes:
• Severe colds, coughs or respiratory issues
• Severely chapped, dry, lips or lips with open sores
• After drinking alcohol or taking certain drugs
• If you’re experiencing nausea or flu-like symptoms
• If you have very low blood pressure
• If you have severe heart or breathing problems
• Severe obesity
• Speak with your medical provider if you have sleep apnea. It may or may not be a good option for you.
So how do you do it? First, buy some tape. You can buy the fancy mouth tape online, or you can get some ‘paper-tape’ or first aid micropore tape that is gentle and won’t tug as much when you remove it. When you’re ready for bed, apply as much tape as needed to keep your lips closed. There are different techniques for this. I personally only need one small strip, but others need several strips. Watch the bonus video in this module where I demonstrate a few different techniques. Once you have the tape on, it’s best if you don’t undo it until morning, as the adhesive will be compromised. Of course, this isn’t always possible but just do your best.
That’s all there is to it. If you’re waking feeling unrested, have headaches, sinus pressure or a dry mouth; I definitely suggest giving it a try. Want to check out my video on the subject, watch here!
Proper oxygenation during sleep is often overlooked or, for many, not even a consideration. If you’re struggling with sleep issues, this is an area that must be addressed. Need more help? Check out The Sleep Easy Method, an 8-week online program that addresses the root causes of sleep issues. I teach you WHY you’re not sleeping, and how to fix the problem once and for all!
As always, don’t hesitate to contact us if you need more guided help in getting your health back on track, or just maintaining your health during the holidays. We’d love to hear from you!
Cathy Cooke, BCHN, BBEC Holistic Nutritionist and Building Biologist is the founder of Whole Home and Body Health which provides EMF Assessments, Mold Testing, and Nutrition and Health Consulting located in Boise, Idaho. Cathy is available for consulting via skype and phone, and is also willing to travel as needed for home assessments. Schedule an appointment today!