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Mouth Taping for Better Sleep

By July 19, 2018September 1st, 2023Moods and Hormones, Nutrition Education

Mouth Taping for Better Sleep

I’m always on the pursuit of maximizing my health. Once I accomplish one goal, I make a new goal for the week. I once ran marathons and would aim for one more mile, rather than telling my brain I had 26 more miles to go. I like focusing on one mile at a time, then the task doesn’t seem impossible. Making small goals have increased my health more than I ever thought possible! One thing that I suffered from in my teens and early 20’s was terrible sleep! I now sleep 9 to 9.5 hours a night which may seem like a lot to you, but I am the energizer bunny during the day and accomplish more than I ever have before.

Would you put tape over your mouth for a better night sleep? This may look like torture but if you want to get quality sleep, better endurance, less allergies, less cavities… forcing yourself to breath through your nose is important. If you wake up with a stuffy nose or a dry mouth, you most likely need to read this!

When I spoke on the Low Carb Cruise this past Spring I listened to a great presentation by Mike and Deanne Arnille of High Intensity Health. They discusses mouth taping and how it could transform your life and I found it fascinating!

The nose is for breathing, the mouth is for eating. If you think about it, it all makes sense! Mouth breathing increases blood pressure, makes allergies worse, aggravates asthma and deprives the body of the oxygen it needs.

If you are breathing through your mouth, blood vessels in the sinuses become inflamed and mucus production increases. If you notice that you wake up with a dry mouth, you are a mouth breather. Waking up with a dry mouth is bad for the microbiome in your mouth. A dry mouth increases cavities too because your teeth need saliva for protection. This dry mouth and lower microbiome can also cause bad breath.

Another problem with mouth breathing is that it causes a state of chronic hyperventilation where you inhale and exhale too much air. This chronic hyperventilation creates an imbalance of carbon dioxide-oxygen exchange. The brain in-turn stimulating mucus production to slow the breathing, which causes nasal congestion. This creates a bad cycle that causes mouth breathers no longer able to breathe through the nose.

On the other hand, nose breathing slows and enhances breathing rhythm and optimizes carbon dioxide oxygen exchange, which in turn, increases focus, energy and mood. The nose is also a filter for airborne particles in the air; this is why I always breath through my nose when I ride bike through areas with large amounts of toxins in the air such as golf courses.

Breathing through the nose provides nitric oxide which we produce in the sinuses. Mouth breathing provides little to no nitric oxide where nose breathing provides over 25%! Nitric oxide is essential for cognition, brain health, immune health and our fitness by enhancing endurance! Athletes know that nitric oxide is important to healthy muscles!

How do you stop mouth breathing? Tape your mouth shut! Mouth Taping for sleep has been helping thousands of people lower their anxiety, increase memory and concentration. Mouth breathing increases anxiety by activating the sympathetic nervous system.

This isn’t new information, there are companies out there that make products for improved breathing for sleep such as SomniFix. It is a comfortable strip that you put over your mouth without pain when removing in the morning. Click HERE to find. 

5 Benefits of breathing through your nose:

1. It produces nitric oxide which kills bacteria in airborne particles which increases our immune system.

2. It activates the parasympathetic nervous system which lowers stress and anxiety.

3. It increases oxygen saturation which helps with endurance, energy and strength.

4. It lowers bad breath, cavities and nasal congestion.

5. It humidifies and heats inhaled air, protecting the airway and lungs in cold or dry environments.

CLICK HERE to watch a video on natural sleep supplements.

So here is just another way to maximize your health!

What new goals are you making this week?


“I suffered with Hashimotos for 12 years before I finally found a physician who knew what was going on. During that time I developed “Non-Serous RA” and “Aquired Lupus”. Over the years I tried every diet out there trying to relieve my symptoms, joint swellings (ALL of them, even my spine), huge hives that would blister, pop, and then crust over (gross right), depression, weight gain (even though I was on 1200 calories a day), and ALWAYS tired! I was receiving chemo to wipe out my immune system, methotrexate injections, prednisone, pain meds, anti depressants, all increasing in dose until April 2016 when I was told I might want to consider going on disability as there was nothing left to try. I was maxed out on doses.

I decided to change my life and started the ketogenic lifestyle! I lost 83 lbs, but more importantly I got my life back! Two months after starting this way of life I noticed my Lupus was far better, fewer episodes, and less intense. I was taking far fewer narcotics for pain relief, and my body had some shape to it!

I am now down to just one medication (Synthroid) at half the dose. I stopped my infusions in October, methotrexate stopped before that, as were the narcotics.

The journey has been bumpy and I’ve had set backs. But for the most part, I have maintained my weight since November and try to keep going every single day!

There is hope, it took me 20 years to find it, but find it I did! Thank you Maria and  Craig Emmerich I have my life back!”

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto School!

Click HERE to check out my NEW Keto School!


Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Robin Steele says:

    Can a person who has sleep apnea do this?

  • Jennifer Ecker says:

    Help I don’t understand… your Instagram post said it was a joke!?!?
    Was just the use of silver duct tape the joke part and you do, in fact recommend this?

  • Janet says:

    I started doing this a few years ago. it makes a huge difference in my sleep!

  • Therese says:

    I am so interested in the mouth taping idea! But what about if someone uses a C-PAP? Or has been diagnosed with sleep apnea or other things? I’m a bit afraid “to tape”thinking I might have nightmares gasping for air…what are any and all your thoughts about these types of fears/concerns? Thanks so much!

    • Maria Emmerich says:

      I would check with your doctor first in that case.

    • SUSAN says:

      I used to have severe Sleep Apnoea and asthma and could not use a CPAP machine.
      After studying the Buteyko Method – which includes mouth taping – I have neither.
      My health was much improved. It is now even further improved since I adopted
      the Keto way of life. Thank you to all the Keto experts out there!

  • Diane says:

    My husband and I have been taping our mouths closed every night for the last 3 years. We’ve been using 3M medical tape. We both have sleep apnea; he uses a CPAP and I use a retainer inside my mouth. But we were still mouth breathers who snored and woke up with dry mouths, even with our sleep apnea devices. Taping our mouths has made such a difference. Our sleep is more restful, we wake up refreshed. This is such a simple thing to do, and it makes a huge difference in your life. Thank you for writing this article to raise awareness of this.

  • Wow, well this is certainly new information I’ve never heard of before. Thank you for sharing, Maria! I’ll keep my my mouth shut from now on xD

  • Gloria L. says:

    I want to learn more about the research behind this but couldn’t find any hits on Google or Amazon.com for Mike and Deanne Arnille. Surely, something must be available that qualified them as speakers on the Low Carb Cruise. Can you link me to a web page to follow them or find more information on mouthbreathing research? Thanks, Maria, for all you do to help us become healthier.

  • Holly says:

    This is totally new information for me and I am going to check it out thank you Maria!

  • Pam MacKenzie says:

    Our eldest daughter has nasal drip & I don’t know if she breathes at night with her mouth open or not, but could this help, do you think?
    Sounds interesting.


  • Mark says:

    This is very helpful advice. I began doing it when I encountered the Buteyko method of breathing after watching some online introductory videos. I’d feel much more rested and energetic the following day having my mouth taped up overnight. I use 3M’s Micropore tape to do it—2 strips in an X pattern; I’d highly recommend you use their dispenser which makes the task so much easier & straightforward.

  • Gene Carter says:

    I had fibromyalgia, and it was painful on some days. I took methocarbamol to relieve the pain. Sometimes it helps and other days it doesn’t. I had it for almost 16 years, there was no cure. So I had to live with it the best that I could. The symptoms I had were Muscle Pains, mood swings, and difficulty falling asleep.There has been little if any progress in finding a cure or reliable treatment. April this year my brother In law who’s an M.D suggested I started on Natural Herbal Gardens Fibromyalgia Herbal formula which eased my anxiety a bit,We ordered their Fibro herbal treatment after reading alot of positive reviews, i started on natural alternative Fibromyalgia DISEASE treatment from ( www. naturalherbalgardens .com ) the treatment worked very effectively, i am happy to report with the help of Natural Herbal Garden natural herbs my severe symptoms simply vanished, i feel better now, this alternative fibromyalgia disease treatment is a breakthrough.Visit Natural Herbal Gardens official website This Herbal Protocol is Incredible, I have never been this Healthier!!

  • April Carson says:

    This is such a simple solution to my snoring! I am concerned about mouth and dental health from having my mouth open at night and this is such an easy step to take. I ordered the strips immediately and while waiting I used strips of first aid tape I had on hand. They both work great! Thank you SO much for sharing this!!!!

  • Jane Lewis says:

    I have mild to severe sleep apnea and use a full mask C-Pap with a chin strap. Without the chin strap I would wake up with a horrible dry mouth because the full face mask does not prevent you from opening your mouth. I love my chin strap and would recommend to anyone who has sleep apnea. It’s good to know from Maria of the other benefits of which I was not aware. Thanks so much Maria and Craig for all you share.

  • Joni says:

    Wow Maria thank you so much for this!! I bought some mout tape strips after reading this and it has made a huge difference for me in this past week using them! I laughed and told my husband you never thought your wife would tape her mouth shut!! 🙂 In this first week I have already experienced that it has helped me from waking up with migraines and I feel so much more rested and good in the morning!! Thank you for all your wisdom in living a healthier happy life!!

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