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Getting a good night's sleep is something we take for granted, but the truth is that the quality of our sleep has a direct impact on our health. In James Nestor's book Breathe , I discovered the surprising power of nasal breathing and how using sleeping tape to keep your mouth closed while you sleep can make the difference between a mediocre night's sleep and a truly restful night's sleep.
Why Should We Sleep With Our Mouth Closed?
Believe it or not, the way we breathe while we sleep is crucial. Our body is designed to breathe primarily through the nose, and doing so ensures more efficient oxygenation, as the nose acts as a natural filter and allows air to enter our lungs in the best conditions.
Now, imagine this: if you sleep an average of 8 hours a day and you breathe through your mouth for all of that time, that means you spend 1/3 of your day breathing less efficiently. Breathing only through your mouth, especially for so many hours, can result in you not getting the amount of oxygen you need, and this can have negative effects on your energy, your health, and even your mood.
How Does Sleeping Tape Work?
Sleeping tape is a special tape that is placed on the lips before going to sleep to keep the mouth closed. It is designed to be safe and non-invasive, allowing you to breathe freely through your nose without feeling suffocated. Unlike conventional adhesive tape, sleeping tape is made of materials that do not damage the skin or are difficult to remove, making it comfortable to use even for people who are not used to it.
By keeping your mouth closed, the sleeping tape encourages nasal breathing and helps you establish a breathing habit that is more beneficial to your health. Although it may feel strange at first, after a few days you will notice the benefits to your rest and how you wake up with renewed energy.
The Benefits of Breathing Through Your Nose While Sleeping
Nasal breathing is much more beneficial for our body than mouth breathing. Here's why:
Filtration and protection : The nose filters particles and bacteria, while when breathing through the mouth, these enter directly into our system.
Air hydration : The air we breathe through our nose is humidified and warmed, which protects our lungs and airways from dryness and irritation.
Nitric oxide : The nose produces a small amount of nitric oxide, a gas that improves circulation and has antibacterial effects, helping to protect our immune system.
Controlled breathing rhythm : When breathing through the nose, our breathing rhythm becomes slower and more regular, which contributes to more effective oxygenation and the balance of our nervous system.
Health Problems That Sleeping Tape Can Help Improve
This simple habit of sleeping with your mouth closed can have surprising benefits for different health problems. Here are some of the most common ones:
Snoring : Snoring is often caused by an obstruction in the airway, and mouth breathing can make it worse. By encouraging nasal breathing, sleeping tape helps reduce snoring by preventing air from passing through the mouth and causing that characteristic sound.
Sleep apnea : This sleep disorder involves interruptions in breathing while we sleep. Nasal breathing helps keep the airway open and can decrease the frequency and severity of these episodes.
Fatigue and low energy : When we breathe through our mouths, oxygenation is less efficient, which directly impacts energy levels. Sleeping with our mouths closed improves oxygenation, allowing for deeper sleep and, consequently, waking up with more energy and vitality.
Allergies and nasal congestion : Although it may seem counterintuitive, sleeping tape can be beneficial for people with allergies or congestion. By forcing us to breathe through our nose, we help the respiratory system adapt and stay active. In addition, nasal breathing improves the body's ability to eliminate allergens and reduces the likelihood of respiratory infections.
Dry mouth and throat : Breathing through your mouth can cause dryness, irritation, and even gum problems. Nasal breathing keeps your mouth and throat moist and reduces the chance of infections.
Better sports performance : Although it may not seem directly related, sleeping well and getting proper oxygen can improve exercise performance. Good rest and proper breathing help optimize endurance and muscle recovery.
My Personal Experience with Sleeping Tape
After reading about all these benefits in Nestor's book, I decided to give sleeping tape a try. At first I was a little uncomfortable with the idea of having my lips sealed, but the discomfort quickly passed. The first few nights I woke up feeling more rested, and as the days went by, I started to notice that my energy in the mornings was much more stable. Something as simple as better breathing changed how I felt when I woke up.
I also noticed that I was getting sick less often and that my immune system seemed to be stronger. This makes sense, because breathing through the nose reduces the entry of bacteria and pathogens into the body. Over time, this small change became an essential habit for me, and I can say that my sleep is now much deeper and more restorative.
How to Start Using Sleeping Tape
If you want to try this technique, here are some tips to get you started:
Choose a suitable sleeping tape : Look for tapes designed for sleep, which are gentle on the skin and safe to remove in the morning.
Start slowly : If you find it uncomfortable, use the tape only during naps or on days when you don't have much pressure to get up early.
Don't force yourself : It's important that you feel comfortable. If the technique doesn't work for you, you can always try to improve nasal breathing throughout the day.
Breathing well while we sleep is a simple and natural step to improve our rest and overall health. By sleeping with our mouth closed, we make sure to give our body the oxygen it needs to regenerate, strengthen the immune system and give us the energy we need to face the day. Try this technique and experience the benefits of more effective breathing and rest!
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