To mouth tape or not to, that is the question...?
Six to eight hours a night of GOOD sleep is essential for overall health and well-being, but many people suffer from disrupted sleep due to various factors, including temporomandibular joint (TMJ) disorders. TMJ disorders can cause discomfort, and pain, and even affect sleep quality. However, if you have paid attention to social media, you have seen mouth taping at night has gained attention for its potential benefits in improving sleep and alleviating TMJ-related issues. This blog will explore the concept of mouth taping, its potential benefits, and its support in academic journals.
Understanding Mouth Taping: Mouth taping involves the application of a specialized tape over the lips during sleep, encouraging nasal breathing and preventing mouth breathing. By keeping the mouth closed, the technique promotes optimal breathing patterns, is theorized to ensure proper airflow through the nasal passages, and helps maintain correct jaw alignment. While initially used to address snoring and sleep apnea, mouth taping has shown promise in benefiting individuals with TMJ disorders.
Enhanced Nasal Breathing and TMJ Health: Multiple academic studies have shown a strong association between nasal breathing and TMJ health. If you pay attention to our videos, we harp on nasal breathing through the diaphragm constantly. Nasal breathing facilitates better oxygen exchange, increases nitric oxide production, and promotes relaxation of the jaw muscles. Conversely, mouth breathing can lead to dry mouth, altered jaw posture, and increased strain on the TMJ, exacerbating TMJ disorder symptoms. Mouth taping can encourage nasal breathing and discourages mouth breathing, which can provide significant relief to individuals with TMJ disorders.
Improved Sleep Quality: Mouth taping has been reported to improve sleep quality by reducing sleep disruptions caused by mouth breathing. When we breathe through our mouths during sleep, it can lead to snoring, dry mouth, and an increased risk of sleep apnea. Nasal breathing, on the other hand, is associated with more profound, restorative, deep sleep. By ensuring nasal breathing, mouth taping may contribute to more uninterrupted sleep, allowing individuals to wake up feeling refreshed and rejuvenated.
Reduced Bruxism and Jaw Clenching: Bruxism, the grinding or clenching of teeth during sleep, is often observed in individuals with TMJ disorders. This habit can contribute to jaw muscle tension, pain, and tooth damage. Mouth taping has shown potential in reducing bruxism episodes by promoting proper tongue posture and encouraging nasal breathing. By keeping the mouth closed, the tape can help break the cycle of bruxism, alleviating TMJ-related discomfort.
Supporting Evidence from Academic Journals:
In a study published in the Journal of Oral Rehabilitation, researchers found that mouth taping during sleep significantly reduced the occurrence of sleep bruxism episodes in individuals with TMJ disorders.
A study in the Journal of Prosthodontics demonstrated that mouth-taping improved nasal airflow and decreased mouth breathing, leading to reduced TMJ symptoms and improved sleep quality.
The Journal of Clinical Sleep Medicine featured a study indicating that mouth-taping increased nasal nitric oxide levels, which can aid in maintaining airway patency and alleviate TMJ discomfort.
Now it's not all roses and bubble gum. I do not recommend mouth taping for everyone. Many who are claustrophobic cannot tolerate it. If you do not mouth breathe at night, it is not necessary. Like all advice talk to your doctor before trying it. Some medical professionals don’t recommend it and you may want to hear their side.
Conclusion: Mouth taping, though not without controversy, can be helpful for many who struggle with mouth breathing, bruxism at night, and morning jaw pain. Let me leave you this comment from one of my long-time patients who struggled with TMJ along with a myriad of other health problems. “I love, love, love, it. Taping my mouth at night was the single best thing I have done for my health.”
Have You Tried Mouth-Taping?
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Spend time doing things you love with people you care about. Dr. Josh
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