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Tag: The Mastery of Sleep

  • Mouth Taping for Sleep: How Does It Work?

    Mouth Taping for Sleep: How Does It Work?

    Snory, scratchy, thirsty, grumpy, sleepy… These may sound like five of the seven dwarfs; however, they’re anything but. Rather, they’re what you may experience at night as a mouth breather.

    Now, while that may sound like something out of Game of Thrones (and trust us, it’s not), it’s the habit of breathing through your mouth that can disrupt a good night’s rest. And when your quality of sleep gets disrupted too frequently, it can lead to health problems. 

    Recently, mouth taping has made its way onto the TikTok trend list as a promise to solve such issues. But before you reach for the tape, let’s explore the fascination behind this trend and, more importantly, if it really works.

    What is mouth taping?

    Though slightly odd-looking, mouth taping is exactly what it sounds like—using surgical tape to keep your mouth closed while you sleep. The idea is to encourage nasal breathing, which can apparently help you get more deep sleep.

    It’s not something new. In fact, it’s a concept that’s been around for years but has gained mainstream attention, thanks to James Nestor, who highlights the technique in his book Breath: The New Science of a Lost Art.

    “All you need is a teeny piece of tape,” he says in a podcast interview with Dr. Rangan Chatterjee, showing a strip the size of a postage stamp. “And I put it right across my lips. I can still talk to you. I can still breathe from my mouth if I want to, but it just reminds me when I’m unconscious to keep my jaw shut.”

    The idea is, when your mouth is closed, your body goes into nasal breathing. In an interview with Verify, Dr. Michael Breus, a pioneer in sleep studies and trainer of Mindvalley’s The Mastery of Sleep Quest, explains that the nose is equipped with turbinates that humidify, filter, and warm the air breathed in. “So you get clean, moist, warm air into your lungs, which makes it easier for your lungs to perfuse oxygen.”

    However, when air is breathed in through the mouth, it could lead to potential issues like dry mouth and disrupted sleep.

    Mouth taping benefits

    There are people who use mouth tape who claim that it’s helped them with health problems associated with mouth breathing. That includes snoring, bad breath, a dry mouth or sore throat, and teeth grinding, to name a few.

    One such person is Ali Abdaal, a junior doctor working in Cambridge, U.K., who experimented with this technique for 30 days. In a video on his YouTube channel, he explains that he felt his mouth was a lot less dry and had “woken up in the morning feeling genuinely refreshed.”

    While research is still ongoing, one study looked into how mouth taping could help with mild obstructive sleep apnea (OSA) in those who are mouth breathers. It found that sealing the mouth with hypoallergenic tape during sleep significantly improved their condition—the apnea/hypopnea index and the snoring index both decreased by about 50%.

    The thing is, mouth breathing has been linked to various health issues, like the misalignment of teeth, dry mouth, reduced saliva production, increasing the risk of tooth decay, as well as negatively affecting lung function and respiratory muscle activity. What’s more, for children who breathe through their mouths, it can affect their growth and development.

    So, while mouth taping may seem like a farfetched idea, it could potentially help mouth breathers breathe through their noses. With that being said, it’s important to note that if you are suffering from any sleep disturbances, such as sleep apnea or nasal congestion, it’s best to consult your doctor.

    Mouth taping: before and after

    This biohacking technique is sweeping TikTok, so let’s go over to the social media platform and see what some people are saying about their mouth taping results.

    Maybelle Morgan (@refinery29)

    • Before: “Day 1. It definitely takes getting used to. The stretchy fabric actually didn’t feel too claustrophobic. I slept so badly, though. Maybe I’m just getting used to it.”
    • After: “So I love it. I normally grind my teeth in my sleep and wake up with a sore jaw, but that stopped. I don’t know if it’s a placebo, but I didn’t wake up in the night like I usually do, so I’ve been feeling less tired in the mornings. Verdict? I’m obsessed.”

    Dr. Daniel Barrett (@barrettplasticsurgery)

    • Before: “I started taping my mouth shut after I read a book called Breath by James Nestor, and it talks about all the benefits of breathing through your nose versus breathing through your mouth.”
    • After: “I’m a mouth breather. I hate to admit it, but I am… I tried to get like a little harness to kinda keep my mouth shut, but I found that tape works the best and I saw a lot of improved benefits. I slept better.”

    Sydney Liang (@sliang95) 

    • Before: “This is Tom, my boyfriend, and he’s sleeping. He’s a chronic mouth sleeper. But then, because of TikTok, we found out that, like, mouth sleeping can, like, change your face.”
    • After: “So when we got back from China, which was at the end of September, we finally did it. We tried mouth taping. Tom’s been taping his mouth every single night since then, and this is the result. It’s actually a huge difference. Looks so different.”

    Lauryn Evarts Bosstick (@tscpodcast)

    • Before: “When I read the book Shut Your Mouth and Save Your Life…I became obsessed with [mouth taping] and I started doing it every single night for the last eight months.”
    • After: “My jawline feels more where it should be and more strong and strengthened and supported from the mouth tape. Like, the mouth tape has taught me to breathe through my nose, which has supported the jaw, which has almost gotten rid of any sort of, like, double chin.”

    Kendahl Landreth (@hwhlpodcast)

    • Before: “The first time I mouth taped, I’d read a lot of information online that was like, mouth tape’s great. But then, of course, there’s a couple people that are like, ‘Be careful because if you have a deviated septum’—which I don’t—they were like, ‘if you do have a deviated septum, you will not get enough oxygen to your brain while you sleep. It could deeply affect you or cause a stroke.’ So just the thought of that scared me so bad that the first night I tried mouth tape, I could not breathe because I was panicking.”
    • After: “My quality of sleep has been a little bit better.”

    Again, it’s important to remember that this is no one-size-fits-all solution. While some doctors are out there promoting mouth taping for sleep (with caution, of course), there are others who are against it entirely. 

    If you are interested in trying it, it’s always advisable to consult your doctor first.

    Is it safe or dangerous?

    As with all trends on the internet, the main question that arises is, “Is mouth taping dangerous?” The bottom line is, taping your mouth can indeed be safe. 

    With that being said, it’s important to follow proper guidelines and take precautions.

    Potential risks:

    • Undiagnosed sleep apnea. If you have this sleep disorder, there’s a chance you might worsen the condition by obstructing your breathing further. Always rule out sleep apnea before starting.
    • Skin irritation. The lips are sensitive areas, so using the wrong type of tape or applying it improperly can cause skin irritation.
    • Anxiety. Some people, like Kendahl from the HWHL Podcast, may feel anxious with their mouths taped shut. If anxiety gets the best of you, discontinue immediately.

    Safety tips:

    • Consult a doctor, especially if you have existing health conditions.
    • Use the right tape, like those that are micropore or medical tape. Avoid using tapes like duct tape or masking tape.
    • Proper application. As James explains in his interview with Dr. Chatterjee, a small vertical strip is all you need. Place it in the center of your lips, allowing some airflow if needed. Avoid horizontal taping, which can be more restrictive.

    BONUS: Alternative sleep hacks

    If mouth taping isn’t for you, don’t worry—there are plenty of other ways to improve your sleep quality. Here are some alternative sleep hacks Dr. Breus shares on his Mindvalley Quest for you to consider:

    • Exercising regularly can enhance your sleep quality by reducing stress and promoting relaxation.
    • Practice good sleep hygiene. This includes winding down activities like reading, meditating, or taking a warm bath. Also, keep your sleep environment cool, dark, and quiet.
    • Using breathing techniques like deep breathing, diaphragmatic breathing, or the 4-7-8 method can help calm your mind and prepare your body for sleep.
    • Avoid consuming caffeine and alcohol several hours before bedtime, as they can disrupt your sleep patterns and reduce sleep quality.
    • Take a power nap during the day. A 10- to 20-minute mini-snooze is all you need to recharge your energy levels. Just make sure you do it earlier in the day so it doesn’t interfere with your regular sleep cycle.
    A man sleeping

    FAQ

    What kind of tape should I use for mouth taping?

    You may find that some TikTokers are using masking tape, some high-level sticky tape, or adhesive that’s specifically created for mouth taping. However, this isn’t highly recommended.

    The thing is, the skin around your mouth and your lips are thin and sensitive. So choosing the right tape can help you avoid possible skin irritation and discomfort.

    Go for medical-grade micropore tape, a.k.a. surgical tape. It’s designed to be gentle on your skin and easy to remove.

    Does mouth taping really work for sleep apnea?

    Sleep apnea is a serious sleep disorder characterized by pauses in breathing during sleep. And that can lead to various health issues. So taping your mouth shut can mask the symptoms of sleep apnea and potentially worsen the condition.

    “If you have sleep apnea, mouth taping is a terrible, terrible idea,” warns Dr. Breus. “The only way to know if you have sleep apnea is to talk with your doctor and have a home sleep study or a sleep study done.”

    Can mouth taping help with snoring?

    Yes, it’s possible that mouth taping can help reduce snoring for some people. When your mouth is closed, it minimizes the vibrations in the throat that cause you to sound like a freight train in your slumber. 

    However, according to Dr. Breus, it’s important to address any underlying nasal congestion before you think about putting anything sticky on your lips.

    “Quite a few people have nasal congestion and when their nose is stuffed up, their mouth naturally drops open in order for air to come in,” he explains. “The very first thing I tell people is, before you start taping your mouth shut, the first thing you need to do is look at nasal congestion. If you’ve got nasal congestion, solve that problem first.”

    Plus, if your nose is blocked, mouth taping will be uncomfortable and ineffective. Clear your nasal passages before taping your mouth for the best results.

    Futureproof your well-being

    Mouth taping is just one of the many sleep hacks that can help level up your overall well-being. But if you want to dive deeper into the science of sleep, you can join Mindvalley’s The Mastery of Sleep Quest with Dr. Michael Breus.

    This program is tailored to your unique sleep needs, helping you identify your ideal bedtime, understand how many hours of sleep you really need, and learn to reprogram your mind and body for uninterrupted sleep. 

    Sign up for a free account to gain access to quest previews. Plus, be the first to know about the best offers and happenings at Mindvalley.

    No longer will you be snory, scratchy, thirsty, grumpy, or sleepy. Nor will you struggle the struggles of a mouth breather.

    As Dr. Breus has been known to say, “I believe that the world would be a better place if everybody slept better.” And you can learn how to, too—it’s just a click away.

    Welcome in.

    Tatiana Azman

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  • Somniphobia (Fear of Sleep): Definition & Treatment

    Somniphobia (Fear of Sleep): Definition & Treatment

    For most of us, crawling under the covers at the end of the day is pure bliss. But for some, it’s a descent into anxiety.

    This isn’t a case of nighttime monsters, though. This is somniphobia.

    If you’re the kind to be afraid of getting some shuteye at night, learning how to overcome that fear might do wonders.

    As Dr. Michael Breus, a.k.a. The Sleep Doctor, says in his The Mastery of Sleep Quest on Mindvalley, “I believe that the world would be a better place if everybody slept better.”

    What Is Somniphobia?

    It’s more commonly known as sleep phobia, but the “somniphobia” definition is the fear of falling asleep. The very idea of it triggers intense anxiety, making it difficult for the person suffering from it to relax and rejuvenate.

    The fact of the matter is, there are more than 10 million adults in the U.S. who suffer from one kind of phobia or another. And all of them, including somniphobia, are manifestations of anxiety disorders, which, like post-traumatic stress disorder and panic disorder, are based on fear.

    Somniphobes have a deep-seated worry about what happens while they’re asleep. This could include fearing nightmares, sleep paralysis, or even death.

    Unfortunately, it isn’t just a nighttime problem; the fear can really mess with your daily life. Lack of sleep or avoiding it altogether can lead to feeling wiped out, which hurts both your mind and body. It can, then, spill over into your day, making it hard to live your best life and feel good overall.

    How to diagnose it

    Diagnosing somniphobia isn’t as simple as just admitting you have a fear of sleep. Doctors need a clearer picture—they’ll typically ask detailed questions about your sleep habits, how you feel emotionally around bedtime, and any past events that might be linked to your fear. This might also involve discussing your sleep history and any traumatic experiences you’ve had while sleeping.

    On top of psychological assessments, the doctor might recommend a sleep study to rule out other sleep disorders. These evaluations can help pinpoint specific triggers and patterns in your anxiety around sleep.

    So getting a professional diagnosis is crucial. It paves the way for the right somniphobia treatment plan, ultimately leading you toward a healthier relationship with sleep.

    What Are the Symptoms of Somniphobia?

    This type of phobia doesn’t stop at fear; it can manifest in a variety of physical ways, making getting a good night’s rest even harder.

    So what do somniphobia symptoms look like? Here are some common ones:

    • Increased heart rate, trembling, or sweating at the mere thought of sleep
    • Shortness of breath, a racing heart, and even panic attacks
    • Difficulty falling asleep or needing someone nearby to fall asleep
    • Frequently waking throughout the night
    • Frequent disturbing dreams related to sleep or what might happen during sleep
    • Chronic daytime fatigue
    • Irritability or depression due to sleep deprivation
    • Difficulty focusing or remembering

    With all these symptoms, the question then arises: Can somniphobia kill you?

    The answer is no. According to Dr. Breus, while sleep (or the lack thereof) does affect immune functions, it’s rarely the sole cause of health issues. 

    What Causes Somniphobia?

    Somniphobia can arise from various factors. Here are some common ones:

    • Trauma-related nightmares can cause a person to dread re-experiencing the trauma in dreams.
    • Post-traumatic stress disorder. A 2023 study highlights a connection between PTSD and somniphobia, especially for first responders with nightmares and hyperarousal (trouble relaxing).
    • Continuous exposure to traumatic events may cause the person to become overly vigilant during sleep, fearing vulnerability.
    • Engaging in behaviors to avoid sleep or to make sleep feel safer, like leaving lights on, can worsen the fear over time.

    “While we tend to view things in a more negative light the more sleep deprived we are, sleep deprivation does not cause anxiety; it doesn’t cause depression,” Dr. Breus explains. “It can only make it feel worse. Usually, there’s another source, which may be responsible for the mental health issue itself.”

    A scared child hiding underneath the blanket

    How to Overcome Somniphobia: 5 Expert-Backed Tips From The Sleep Doctor

    It’s no secret that getting quality rest is crucial for both your physical and mental health. So if you feel like you’re struggling with somniphobia, there are steps you can take to overcome your fear and get more deep sleep.

    Here are some tips from Dr. Breus that can help:

    1. Challenge negative thoughts

    Somniphobia can be fueled by limiting beliefs about sleep. These are negative thoughts you hold as truths that prevent you from getting a good night’s rest. For instance, you might believe, “If I don’t fall asleep right away, I’ll never get to sleep at all.”

    Cognitive-behavioral therapy (CBT) can help you identify and challenge these unhelpful beliefs.  A therapist can guide you to:

    • Recognize your limiting beliefs. What negative thoughts come up when you try to sleep?
    • Examine the evidence. Are these thoughts realistic? Are there times you’ve gotten good sleep despite not falling asleep immediately?
    • Replace limiting beliefs with more realistic and empowering ones. For example, “Even if I take some time to fall asleep, I can still get a good night’s rest.”

    Alternatively, hypnotherapy and lucid dreaming can also help to address negative beliefs or anxieties associated with sleep. 

    For the former, a hypnotherapist can guide you through relaxation techniques and positive suggestions to address negative associations with sleep. And with the latter, lucid dreaming may help you confront your fears within a safe dream environment.

    The thing is, everyone can learn how to sleep better, according to Dr. Breus. However, he adds that thinking about sleep in a limiting way will “actually prevent you from being able to fall asleep as well as stay asleep.”

    2. Use relaxation techniques

    What can greatly ease the symptoms of somniphobia is finding ways to relax. Here’s what The Sleep Doctor recommends to create a bedtime routine that prepares your mind and body for sleep:

    • Deep breathing. Dr. Breus teaches the 4-7-8 breathing method, developed by Navy SEALs—inhale for four seconds, hold the breath for seven, and exhale slowly for eight seconds. This practice helps decrease your heart rate and prepares your body for sleep.
    • Power Down Hour can systematically relax you before bed. Divide the last hour before sleep into three segments:
      • First 20 minutes: Complete necessary tasks to avoid morning anxiety.
      • Next 20 minutes: Focus on hygiene—consider a hot bath to raise your core body temperature, which helps trigger sleepiness.
      • Final 20 minutes: Engage in calming activities like reading or meditation, avoiding stimulating activities or screens.
    • Blue light awareness—the kind that can inhibit melatonin production and disrupt sleep. Wearing blue-light-blocking glasses during your Power Down Hour can protect your sleep cycle by reducing blue light exposure, ensuring your body’s natural sleep signals remain strong.

    “Remember, sleep is not an on-off switch,” Dr. Breus points out. “There’s a process that needs to occur. And you’ve got to give it the amount of time it needs to happen.”

    3. Create a sleep-conducive environment

    Sleepless nights aren’t always about your body and what’s going on in your mind, according to The Sleep Doctor. It turns out, your bedroom could be “a big part of the equation.” 

    Here are a few things you can optimize to improve your sleep:

    • Block light from entering your room by investing in blackout curtains or an eye mask.
    • Create a quiet environment by using earplugs or a white noise machine to block out unwanted sounds.
    • Maintain a cool bedroom temperature. Most people sleep best in a room between 60 and 67°F (15.5–19.4°C).
    • Invest in a comfortable mattress and pillows that provide proper support for your body. Dr. Breus recommends replacing your pillow every 18 months and your mattress every 7–10 years.
    • Avoid screen time for at least an hour before bed.

    So go into your bedroom and take a look around. Is the mattress too hard? Are there clothes thrown all over the place? Is the lighting too bright?

    Your answers to these questions might be what you need to push you to transform your bedroom into a sanctuary.

    4. Skip the naps; try NSDR instead

    Research has shown that it can help improve focus, accuracy, concentration, creativity, and critical thinking. Additionally, a quick nap can lower stress levels, improve your mood, and provide a quick energy boost.

    However, naps, as Dr. Breus points out, aren’t for everyone.

    “If you’re suffering from depression, you’re likely experiencing some type of sleep issue, and your circadian rhythms may be disrupted.” So napping, he explains, can make some people’s depression worse.

    Additionally, for insomniacs, napping during the day can make it harder to fall asleep at a scheduled time at night. As Dr. Breus highlights, “Naps should work with your nighttime sleep routine, not undermine it.”

    So what can you do if you’re hitting exhaustion? NSDR (non-sleep deep rest) might be the best solution.

    It isn’t technically a nap because it doesn’t involve sleep. Rather, it’s a relaxation technique that promotes feelings of rest and rejuvenation without entering the sleep stages.

    5. Build better sleep habits

    Your daily habits can affect your sleep. So make a few tweaks here and there—it can make a major difference.

    Here are a few things Dr. Breus recommends doing:

    • Go to bed and wake up at the same time each day, even on weekends. This regulates your body’s natural sleep-wake cycle.
    • Limit caffeine intake, especially in the afternoon and evening, as it can disrupt sleep.
    • Avoid heavy meals close to bedtime, which can cause indigestion and discomfort.
    • Get sunlight in the morning. It helps reset your circadian rhythm.

    “In many cases, it will take, oftentimes, longer than seven days of a new sleep habit for it to really kick into gear and for us to feel a big difference,” he says. Small steps lead to bigger steps, but for it to work, it requires you to take the first one.

    Futureproof Your Well-Being

    Millions struggle with sleep, whether it be from somniphobia or other reasons. If you’re one who does, there is a solution.

    Dr. Michael Breus, a leading sleep expert, has helped countless people find restful sleep. His Mindvalley Quest, The Mastery of Sleep, offers a personalized approach based on your unique sleep chronotype. You’ll also learn your ideal sleep schedule, how many hours you truly need, and how to wake up feeling energized—all without an alarm.

    The great thing is, you can gain access to the first few lessons when you sign up for a Mindvalley account—for free.

    So don’t settle for restless nights. As Dr. Breus says, “Everything you do, you do better with a good night’s sleep.”

    Welcome in.

    Tatiana Azman

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