I used to snore.

Not loudly.

Not loud enough that I was desperately looking into ways to fix it.

But loud enough that it bothered my wife while she was trying to sleep.

Now I don't snore at all. 

What happened?

Well it was a total accident actually. 

I read a book called "Breathe" by James Nestor. 

As the title suggests, the book is all about the breathe and breathing. 

It talks about how important it is to our health to breathe correctly. 

The main focus on the book is mouth breathing - how terrible it is for your health and how it creates all sorts of issues.

He actually does an experiment in the book where he only breathes through his mouth for 30 days, and his health deteriorates so rapidly they consider stopping the experiment early.

Within days of the experiment ending and breathing through his nose again his health has returned to normal.

So what does he conclude we can learn from this book?

Well first of all, if you breathe through your mouth 24/7, stop. Immediately. 

However, most of us don't breathe through our mouth 24/7, so that doesn't help.

A few mouth breathes here and there during exercise won't hurt you either, so that doesn't help.

However, we sleep 8 hours a day. 1/3 of our life.

And if you are like I was before reading this book, you breathe through your mouth while you sleep.

8 hours of mouth breathing each day.

Terrible.

Certainly something that can be improved.

A few side effects of mouth breathing while you sleep can be, waking up with a stuffy nose, sore throat, dry mouth, dehydration, needing to pee during the night, bad breathe, getting sick more often...

...and of course snoring.

So what can we do about it?

Well to save you reading the entire book, the biggest, and almost only actionable insight from the book is to tape your mouth closed while you sleep. 

The entire book is basically all about how bad mouth breathing is and how good nose breathing is.

By the end of it you never want to breathe through your mouth again.

So after finishing the book, I started taping my mouth closed while I slept. 

The first night was pathetic.

The tape lasted around 10 minutes before I ripped it off.

The second night wasn't much better, I lasted around 30 minutes.

Then the next night I lasted a couple of hours.

By the end of the week I was going the full night.

I have now been taping my mouth closed while I sleep, every night, for well over a year.

I can't sleep without it. 

I no longer wake up with a stuffy nose, sore throat, and bad breathe

Well maybe that last one was a lie but I really do sleep better, get sick less and feel better in general. 

I also don't snore anymore.

However, there was one issue. 

There wasn't a tape designed specifically for taping your mouth closed while you sleep.

Regular tape is not strong enough to stay on all night.

And tape that is strong enough to stay on all night has another issue, it hurts and can pull the skin off your lips when removing it. 

So this story is a little bit like our sleep mask.

I wanted to start sleeping better on night shift with a good sleep mask and couldn't find one on the market.

I also wanted to help other night shift workers like my wife sleep better.

So I created the best sleep mask. 

Well now after sleeping with mouth tape for over a year, and seeing first hand just how much my sleep and health have improved, I want to share it with my favourite group of people who want to improve their sleep and health - you!

So after struggling for a year to find a good tape, I created one for myself, and for others who want to tape their mouth while they sleep.

It's strong enough to stay on all night.

Porous and breathable.

And comes off without damaging your lips. 

It includes 30 easy to use strips so that you don't need scissors next to your bed.

Just peel a strip off, apply it and you are ready to sleep.

The strips are shaped perfectly to cover your mouth, but also allow you to breathe out the sides of your mouth if needed so you aren't suffocated like a hostage.

If you want to try them you can view them here:

View Mouth Tape →

Click the button above to view our mouth tape designed specifically for sleeping.

Mouth Tape for Sleep

Here is a list of each lesson in the 7 Weeks to Better Sleep Course. 

Click on any of the weeks to open up the lesson:

Week 1: The 8 Best Ways to Block Out Light for Better Sleep

Week 2: The 5 Best Ways to Block Out Noise for Better Sleep

Week 3: Taping Your Mouth Closed to Get the Best Possible Sleep

Week 4: The 4 Best Supplements for Sleeping Better on Night Shift

Week 5: The Best Bed and Bedding in Australia to Improve Your Sleep

Week 6: The 3 Best Ways to Use Aromatherapy for Better Sleep

Week 7: The 8 Best Tips for Preparing for the Best Possible Sleep

We hope it helps you sleep better!

Breathing is a fundamental and involuntary process that sustains life by supplying oxygen to the body's cells and removing carbon dioxide. While breathing through the nose is the natural and preferred way for humans to breathe, mouth breathing is a common issue that can have several negative effects on both physical health and overall well-being. In this article, we will explore the detrimental consequences of mouth breathing and its impact on various aspects of health. We will also discuss potential causes and treatment options to address this concern.

The Importance of Nasal Breathing

Before delving into the negative effects of mouth breathing, it is essential to understand the significance of nasal breathing. The nose plays a critical role in the respiratory process, serving as a filtration system, humidifier, and temperature regulator for the air we breathe. Here are some key functions of nasal breathing:

1. Filtration: The nasal passages act as a natural filter, trapping particles, allergens, and pollutants present in the air. This helps prevent harmful substances from entering the respiratory system and causing potential damage.

2. Humidification: Nasal breathing adds moisture to the air, which is essential for preventing dryness in the respiratory tract. This helps maintain the optimal moisture level for the lungs and minimizes irritation.

3. Warming: The nasal passages warm the air as it enters the body, making it easier for the lungs to process and reducing the risk of cold-induced respiratory issues.

4. Nitric Oxide Production: Nasal breathing facilitates the release of nitric oxide, a gas that helps dilate blood vessels, improves oxygen uptake in the blood, and has antibacterial properties.

5. Enhanced Lung Function: Nasal breathing engages the diaphragm and improves lung capacity, making it more efficient than mouth breathing, which often involves shallow breaths.

The Negative Effects of Mouth Breathing

Now that we have established the importance of nasal breathing, let's explore the negative effects of mouth breathing:

1. Reduced Oxygen Intake: Mouth breathing often involves shallow and rapid breaths, which can lead to decreased oxygen intake compared to nasal breathing. This may result in less efficient oxygenation of the bloodstream and body tissues, potentially leading to fatigue and decreased cognitive function.

2. Increased Risk of Respiratory Infections: Mouth breathing bypasses the natural filtration and humidification provided by the nasal passages, making it easier for harmful particles, allergens, and pathogens to enter the respiratory system and potentially cause infections. Research has shown that nasal breathing can reduce the risk of respiratory infections, as the nose acts as a barrier against pathogens.

3. Dry Mouth and Oral Health Issues: Breathing through the mouth can lead to dryness in the mouth and throat, reducing saliva production. Saliva plays a crucial role in maintaining oral health, and reduced levels can increase the risk of dental problems like cavities and gum disease.

4. Bad Breath (Halitosis): Mouth breathing can contribute to bad breath due to the lack of filtering and cleansing effect that nasal breathing provides. The absence of nitric oxide production in the nasal passages during mouth breathing may also contribute to this issue.

5. Dental and Facial Developmental Issues: Habitual mouth breathing, particularly during childhood when the facial bones are still developing, may lead to malocclusion (misaligned teeth) and changes in facial structure. This can result in an elongated face, high palate, and narrower airway passages.

6. Sleep Disturbances: Mouth breathing can disrupt sleep patterns and contribute to sleep-related issues like snoring and sleep apnea. Individuals who primarily breathe through their mouths during sleep are at a higher risk of experiencing obstructive sleep apnea, a condition characterized by brief pauses in breathing during sleep.

7. Dry, Irritated Throat: The constant flow of dry air over the back of the throat can cause irritation and discomfort, leading to a sore throat and an increased susceptibility to respiratory infections.

8. Impaired Sense of Smell: Since mouth breathing bypasses the nasal passages, it can reduce the ability to smell and detect scents. The olfactory nerve, responsible for our sense of smell, is better stimulated when breathing through the nose.

9. Increased Risk of Asthma Symptoms: Studies suggest that mouth breathing may worsen symptoms in people with asthma and other respiratory conditions. Asthmatics who predominantly breathe through their mouths are more likely to experience exacerbations and have decreased control over their condition.

10. Anxiety and Stress: Chronic mouth breathing can trigger a stress response in the body, leading to feelings of anxiety and heightened arousal. Proper nasal breathing, on the other hand, can activate the parasympathetic nervous system, inducing a relaxation response.

11. Reduced Physical Performance: Mouth breathing during physical activities can lead to inefficient breathing patterns, reducing endurance and overall athletic performance. Nasal breathing, which allows for better oxygen absorption, can enhance exercise efficiency and stamina.

12. Negative Impact on Facial Aesthetics: Mouth breathing may contribute to the development of long facial features, such as an elongated face, drooping lips, and a narrow jawline. These changes can affect appearance and self-esteem.

Potential Causes of Mouth Breathing

Several factors can contribute to mouth breathing:

1. Nasal Congestion: Chronic nasal congestion due to allergies, sinusitis, or anatomical issues can make it difficult to breathe through the nose, leading to compensatory mouth breathing.

2. Enlarged Tonsils and Adenoids: In children, enlarged tonsils and adenoids can obstruct the nasal passages, forcing them to breathe through their mouths.

3. Chronic Allergies: Allergic reactions can cause nasal congestion and inflammation, making nasal breathing challenging.

4. Habitual Mouth Breathing: Prolonged mouth breathing can become a habit, especially in individuals who have been mouth breathers since childhood.

Treatment Options for Mouth Breathing

The treatment of mouth breathing depends on its underlying cause:

1. Addressing Nasal Issues: If chronic allergies or sinusitis are causing nasal congestion, proper medical management can help alleviate the condition and promote nasal breathing.

2. Tonsil and Adenoid Removal: In cases where enlarged tonsils and adenoids are obstructing the nasal passages, surgical removal may be necessary.

3. Oral Myofunctional Therapy: This therapy aims to retrain the tongue and facial muscles to maintain proper oral posture and encourage nasal breathing.

4. Breathing Exercises: Specific breathing exercises can help individuals transition from mouth breathing to nasal breathing.

5. Breathing Retrainers: Devices like nasal strips and breathing trainers may aid in developing nasal breathing habits during sleep and physical activities.

6. Orthodontic Treatment: In cases of dental and facial developmental issues resulting from mouth breathing, orthodontic treatment may be necessary to realign the teeth and jaw.

7. Mouth Tape: The easiest way to prevent mouth breathing is to tape your mouth closed while you sleep.

Conclusion

Mouth breathing can have significant negative effects on health and well-being, ranging from reduced oxygen intake and increased risk of respiratory infections to dental and facial developmental issues. It is crucial to recognize the potential causes of mouth breathing and seek appropriate treatment to address the issue. Encouraging proper nasal breathing through medical intervention, breathing exercises, and oral myofunctional therapy can lead to improved overall health and a better quality of life. If you or someone you know is a habitual mouth breather, consult a healthcare professional for proper evaluation and guidance on the best course

Welcome to the final week of the 7 weeks to the best possible sleep program. 

If you have been following along you should now have everything you need to get the best possible sleep.

But none of that is going to help if you don't prepare correctly for the best possible sleep.

Here are the 8 best tips on how to prepare for the best possible sleep:

Caffeine

Look out for caffeine.

Caffeine is great for staying awake during your shift, but make sure you don’t accidentally (or deliberately) have any too close to your bed time, otherwise it can definitely leave you lying in bed unable to sleep.

If you think you’re going to get tired near the end of you shift, then preempt this and have your caffeine earlier in the shift. It will take a bit to kick in anyway.

Caffeine lasts around 4-6 hours, so I wouldn’t have any within that timeframe of your shift finishing.

Also, make sure to check the labels of your food and drink for hidden caffeine.

Common things that can be hiding caffeine include weight loss pills, tea, some painkillers, chocolates and fizzy drinks.

Try Relaxing Workout Alternatives

You may not want to work out right before you go to sleep as physical exercise will get your blood flowing and stimulate your mind.

If you do want to workout before bed, you can try doing some relaxing exercise like yoga or tai chi instead.

Avoid Social Media

Avoid talking about or thinking about stressful things that may keep you up before bed.

Put them aside until you wake up or have finished your round of nights.

It might be a good idea to avoid social media before bed too for this reason.

Arguing with someone in the Youtube comments isn’t a good way to relax.

Journal

If you have had a bad shift or have things are on your mind that are keeping you awake, take out a pen and paper and write them all down.

Try to write every single thought, idea or thing down that is keeping you awake.

This may not work every time, or for everything, but quite often it will make your problems seem a lot smaller when you see them all written out.

It will also allow you to forget things as you know they are written down.

This may sound silly but if you have something on your mind that is keeping you up, give it a try.

Try Meditation

If you have written everything down and still can’t sleep, try meditation, having a relaxing bath, reading a relaxing book or listening to relaxing music.

You can also try counting your breathes until you fall asleep.

Avoid Alcohol

Try to avoid alcohol before bed.

It may work at getting you to sleep, however once its affects wear off you will likely find yourself waking up or having a much more restless sleep.

Instead of alcohol, try a drink to help induce sleep.

Our sleep tea is one you can try.

Eat a Healthy Meal

Food is another one to consider.

I try to eat a good protein and fat rich meal before bed and avoid simple carbs.

I know it’s the morning after night shift, but try to pretend you are eating dinner.

I do not suggest skipping this no matter how tired you are, as you are just going to wake up hungry and not be able to get back to sleep even if you eat.

If you really can’t be bothered after your shift, even a banana might be enough.

Drink Water During Your Shift

There is nothing worse than waking up needing to use the toilet when you are on night shift.

Try to avoid this happening by not drinking too much before bed.

If you drink enough throughout your shift, then you shouldn't be thirsty before bed. 

If you don't stop to drink enough water while at work, you may get home really thirsty, drink a lot of water, and then wake up a few hours later with a full bladder. 

Conclusion

These tips may seems simple, and obvious, but sometimes that's all it takes. 

What you do before bed can either set you up for a really good sleep, or almost guarantee you have a terrible one. 

Summary

1. Watch your caffeine intake

2. Try relaxing workout alternatives

3. Avoid social media and stressful thoughts

4. Journal

5. Meditate

6. Avoid alcohol

7. Eat healthy

8. Drink enough water throughout the day, not before sleep

This weeks tip is a little strange, and may not be for everyone.

It has helped me personally, and I want to help as many people as I can, as much as I can, so I wanted to share it with you all anyway.

This weeks tip is to tape your mouth closed while you sleep.

I originally started doing this after reading Breathe by James Nestor.

You can read this book if you want, but honestly it's really long and boring, and the only thing you will learn is just how important it is to breathe through your nose as much as possible. 

I also have a more in depth article about how important it is to breathe through your nose here.

Is breathing through your mouth occasionally or while exercising going to ruin your health?

No, a few hundred or thousand breathes here and there isn't going to ruin your health, if you need to breathe through your mouth you can.

But we do spend 1/3 of our life sleeping.

And if you spend that 1/3 of your life sleeping, breathing through your mouth, then that is a lot of mouth breathing, which could very well add up and have an impact on your health. 

So what can we do about it?

We can tape our mouth closed while we sleep to train ourselves to nasal breathe.

When I first started doing this I could barely breathe through my nose while sleeping.

The first day I lasted 10 minutes before ripping the tape off.

The next day 30 minutes.

Then 1 hour.

Then 4 hours.

Now I cannot sleep without tape on my mouth, I go a full night every night and it doesn't bother me one bit.

My nasal passage is now open and used to nasal breathing. And best of all...

I no longer snore.

Before taping my mouth closed to sleep I used to snore, not loudly, but my wife still told me I did.

Now that I tape my mouth closed to sleep, I no longer snore.

However, while all of this is great, there was one issue. 

There wasn't a tape designed specifically for taping your mouth closed while you sleep.

Regular tape is not strong enough to stay on all night.

And tape that is strong enough to stay on all night has another issue, it hurts and can pull the skin off your lips when removing it. 

So this story is a little bit like our sleep mask.

I wanted to start sleeping better on night shift with a good sleep mask and couldn't find one on the market.

I also wanted to help other night shift workers like my wife sleep better.

So I created the best sleep mask. 

Well now after sleeping with mouth tape for over a year, and seeing first hand just how much my sleep and health have improved, I want to share it with my favourite group of people who want to improve their sleep and health - you!

So after struggling for a year to find a good tape, I created one for myself, and for others who want to tape their mouth while they sleep.

The Best Mouth Tape for Sleep

It's strong enough to stay on all night.

Porous and breathable.

And comes off without damaging your lips. 

It includes 30 easy to use strips so that you don't need scissors next to your bed.

Just peel a strip off, apply it and you are ready to sleep.

The strips are shaped perfectly to cover your mouth, but also allow you to breathe out the sides of your mouth if needed so you aren't suffocated like a hostage.

If you want to try them you can view them here:

Conclusion

Breathing through your mouth is bad. Breathing through your nose is good.

You breathe a lot at night, so if you breathe through your mouth at night, that can be bad.

Taping your mouth closed at night forces you to breathe through your nose, which is good.

It may be hard at first, but it will get easier as your nose adapts. 

I definitely feel better and get sick less. I assume it would have the same affect for you.

You may even stop snoring like I did.

Summary

1. Try taping your mouth closed while you sleep

2. Try our mouth tape if you want the easiest and best experience