So interesting. As someone who clenches their teeth while they sleep, I also wear a night guard but I find it hard to even close my lips around it (it feels so big). Have you experienced that? Also, what is the proper “at rest” tongue placement? lol
I also have a night guard, but my dentist made mine and it's also pretty thin. A healthy resting position of the mouth = lips together, teeth slightly parted (not touching), and the tip of your tongue lightly resting on the hard palate just behind the upper teeth.
If you can afford to do so, have your dentist make you a night guard. I’ve had mine for YEARS and it’s very slim but still very strong. It’s almost like an Invisalign.
Is yours made from a hard material or a soft one? I've had sleep guards made from each, and vastly prefer the hard one - it's thinner and more comfortable to wear.
I got here because of seeing you post about this on Instagram - it’s so rare to see it actually get mentioned. Thank you!
I read Breathe by James Nestor almost 3 years ago and, after dealing with asthma my whole life, it blew my mind!
I’ve been into health but always saw breath work as a bit too woo woo for me and I’ve never been told I’m breathing wrong (unfortunately).
All of the info in the book is amazing but yes, nasal breathing is the big thing.
It has made a huge difference in my breathing.
Using mouth tape at night is the next thing that has had a huge impact on my sleep and health.
I’ve had sinus issues and have mouth breathed my whole life but never knew it was an issue.
I first noticed I slept better but I saw the REAL difference when I fell asleep a couple of nights before I could put it on.
When I woke up I didn’t feel anywhere as rested (if you can never seem to feel rested, no matter how much sleep you get, good chance you’re mouth breathing.)
But the biggest difference above being tired was how irritable I was. Noticeably so!!
I can sleep for as little as 4-5 hours and not be irritable - I’ll still be tired since I didn’t get enough but the difference between nose breathing and mouth breathing has been huge!
I’ve told a few people but everyone thinks it sounds way too strange and scary and don’t want to actually try it.
It took me a couple of nights to get used to it but I had also begun really focusing on nose breathing during the day.
I recommend for people to consciously work on nose breathing during the day and then try wearing the mouth tape for a little bit during the day to get used to it.
As with Melissa, I didn’t try it until reading the amazing book so I was sold on the potential benefits. Hearing about it without that knowledge definitely makes it seem like something you can do without and not give a second thought. (Or seem like something that is plain out ridiculous since you’ve been breathing your whole life and never been told to do it any differently!)
Sorry for such a long reply - this has made such a difference for me. It’s great that Melissa is sharing her experience but I can see people’s hesitancy (that’s only the people who commented and not including, most likely, all those that thought the benefits might sound good but no way they’re taping their mouth shut!).
Maybe listen to a podcast with James Nestor to get some background without reading the book (but I recommend the audiobook, if anyone enjoys listening).
One other note: after reading that book twice, I picked up the book he wrote right before Breathe (it actually was part of what led him to that topic).
It’s called “Deep”, and if you are interested in our oceans and learning about what it’s like as you go deeper and deeper, plus Freediving, I more than highly recommended it.
It’s actually one my favorite non-fiction books and I didn’t want it to end!
I broke my nose thirteen years ago and lost most of the cartilage that divides the nasal packages, this was my rational for why I was a mouth breather. In October of last year I began doing RomWod/now Pliaibility which is a day mobility practice (yoga/stretch/ish) with breathing practice. I grudgingly started practicing nasal breathing and was shocked when I was able to do it. Now Whoop has incorporated breath work into their app so I have also added that. My resting heart rate has now dropped from the low 50s (50-52) to 45-46, and I'm pretty sure it's primarily from switching from mouth breathing to nasal breathing. I did not know that about the efficiency and was again reminded why I quickly subscribed to your thoughts. I absolutely love hearing what works best for you and why because I am also constantly, subtly adapting my behaviors to get just a tiny bit healthier.
Breath is such a fascinating book! I’ve thought about taping my mouth at night but haven’t done it. I’ll give it a try now! My husband will enjoy the silence while he’s trying to fall asleep. :-). Can you write about how you trained yourself to sleep on your back?
I absolutely can! My massage therapist recommended I work on this many years ago, because I was having chronic shoulder issues that were exacerbated by sleeping all curled up on my side. I don't stay on my back all night, but I now fall asleep on my back every night.
+1 request for your path to becoming a back-sleeper. Also caught your story on IG yesterday demonstrating how you apply mouth tape. I've been trying it lately (impressed! a very restful sleep experience!) but was applying it vertically lol. Horizontal makes a bit more sense!
All of the photos show it applied vertically, but I don't think it stays as well or fits as well--so I have always applied it horizontally. I'll share more tomorrow on IG!
Another +1 for back sleeping tips, please. I’ve always hated it and usually sleep curled on my side, but after getting bursitis in my right shoulder last summer, it’s been a battle to keep myself from sleeping like I always have, since it exacerbates the issue. Thank you!
So many people love nasal strips - I have never gotten them to work. Tips? My nose getting stuffy as I sleep is typically when the mouth tape gets ripped off in the past.
I need to try this so bad, but I give myself nightmares even thinking about it 😭 do you have your son do any nasal breathing work, particularly at night? My 6 year old is a heavy mouth-breather already (he had many tongue and lip ties for his first year of life and they really set him up on the wrong track) but I don’t know how to fix it in him.
I haven't, because we've never noticed him breathing through his mouth a ton and he's a great sleeper, BUT I wonder if my kid would be open to a fun experiment where he tried the tape? (My son is 10, I have no idea about yours.) I'd talk to your kid's dentist about it, they'd probably have some great ideas. I have a Reel going up today about how it's less scary than you think!
My son is 6, so I’m not sure if he’d think of it as a fun experiment or torture 😅 we are taking him to see an orthodontist in a few months and then the dentist again in the fall, great suggestion to bring it up with them!
Such a great summary! I am very passionate about nasal breathing and tongue posture and the importance of those two things in overall health so it is great to see you speaking on it!
Looking forward to your mouth tape brand recommendation! I tried it a few times (after reading Breath myself) and couldn’t find one I liked well enough. It also freaked my husband out (so I like your suggestion of just before going to sleep 😂) Thanks for sharing!
I've tried a few and there are tricks to making it work--and at this point my husband and I both just mumble a muffled "good night" because both of our mouths are shut tight :)
Eeeeeenteresting. 🤐
So interesting. As someone who clenches their teeth while they sleep, I also wear a night guard but I find it hard to even close my lips around it (it feels so big). Have you experienced that? Also, what is the proper “at rest” tongue placement? lol
I also have a night guard, but my dentist made mine and it's also pretty thin. A healthy resting position of the mouth = lips together, teeth slightly parted (not touching), and the tip of your tongue lightly resting on the hard palate just behind the upper teeth.
If you can afford to do so, have your dentist make you a night guard. I’ve had mine for YEARS and it’s very slim but still very strong. It’s almost like an Invisalign.
Thanks Kris - mine actually is from the dentist but it’s pretty big/thick 😕
Is yours made from a hard material or a soft one? I've had sleep guards made from each, and vastly prefer the hard one - it's thinner and more comfortable to wear.
Can you ask for a redo?
Also, dental insurance probably covers this, since you have a clenching/TMJ issue. Mine did.
I got here because of seeing you post about this on Instagram - it’s so rare to see it actually get mentioned. Thank you!
I read Breathe by James Nestor almost 3 years ago and, after dealing with asthma my whole life, it blew my mind!
I’ve been into health but always saw breath work as a bit too woo woo for me and I’ve never been told I’m breathing wrong (unfortunately).
All of the info in the book is amazing but yes, nasal breathing is the big thing.
It has made a huge difference in my breathing.
Using mouth tape at night is the next thing that has had a huge impact on my sleep and health.
I’ve had sinus issues and have mouth breathed my whole life but never knew it was an issue.
I first noticed I slept better but I saw the REAL difference when I fell asleep a couple of nights before I could put it on.
When I woke up I didn’t feel anywhere as rested (if you can never seem to feel rested, no matter how much sleep you get, good chance you’re mouth breathing.)
But the biggest difference above being tired was how irritable I was. Noticeably so!!
I can sleep for as little as 4-5 hours and not be irritable - I’ll still be tired since I didn’t get enough but the difference between nose breathing and mouth breathing has been huge!
I’ve told a few people but everyone thinks it sounds way too strange and scary and don’t want to actually try it.
It took me a couple of nights to get used to it but I had also begun really focusing on nose breathing during the day.
I recommend for people to consciously work on nose breathing during the day and then try wearing the mouth tape for a little bit during the day to get used to it.
As with Melissa, I didn’t try it until reading the amazing book so I was sold on the potential benefits. Hearing about it without that knowledge definitely makes it seem like something you can do without and not give a second thought. (Or seem like something that is plain out ridiculous since you’ve been breathing your whole life and never been told to do it any differently!)
Sorry for such a long reply - this has made such a difference for me. It’s great that Melissa is sharing her experience but I can see people’s hesitancy (that’s only the people who commented and not including, most likely, all those that thought the benefits might sound good but no way they’re taping their mouth shut!).
Maybe listen to a podcast with James Nestor to get some background without reading the book (but I recommend the audiobook, if anyone enjoys listening).
One other note: after reading that book twice, I picked up the book he wrote right before Breathe (it actually was part of what led him to that topic).
It’s called “Deep”, and if you are interested in our oceans and learning about what it’s like as you go deeper and deeper, plus Freediving, I more than highly recommended it.
It’s actually one my favorite non-fiction books and I didn’t want it to end!
Plus some incredible information on whales!!
I broke my nose thirteen years ago and lost most of the cartilage that divides the nasal packages, this was my rational for why I was a mouth breather. In October of last year I began doing RomWod/now Pliaibility which is a day mobility practice (yoga/stretch/ish) with breathing practice. I grudgingly started practicing nasal breathing and was shocked when I was able to do it. Now Whoop has incorporated breath work into their app so I have also added that. My resting heart rate has now dropped from the low 50s (50-52) to 45-46, and I'm pretty sure it's primarily from switching from mouth breathing to nasal breathing. I did not know that about the efficiency and was again reminded why I quickly subscribed to your thoughts. I absolutely love hearing what works best for you and why because I am also constantly, subtly adapting my behaviors to get just a tiny bit healthier.
What an amazing testimony! I've always struggled with sinuses but my nasal breathing is so much better and easier since I've started mouth taping. XO
Breath is such a fascinating book! I’ve thought about taping my mouth at night but haven’t done it. I’ll give it a try now! My husband will enjoy the silence while he’s trying to fall asleep. :-). Can you write about how you trained yourself to sleep on your back?
I absolutely can! My massage therapist recommended I work on this many years ago, because I was having chronic shoulder issues that were exacerbated by sleeping all curled up on my side. I don't stay on my back all night, but I now fall asleep on my back every night.
+1 request for your path to becoming a back-sleeper. Also caught your story on IG yesterday demonstrating how you apply mouth tape. I've been trying it lately (impressed! a very restful sleep experience!) but was applying it vertically lol. Horizontal makes a bit more sense!
All of the photos show it applied vertically, but I don't think it stays as well or fits as well--so I have always applied it horizontally. I'll share more tomorrow on IG!
Yes!! Would love more info on transitioning to back sleeping!
Another +1 for back sleeping tips, please. I’ve always hated it and usually sleep curled on my side, but after getting bursitis in my right shoulder last summer, it’s been a battle to keep myself from sleeping like I always have, since it exacerbates the issue. Thank you!
So many people love nasal strips - I have never gotten them to work. Tips? My nose getting stuffy as I sleep is typically when the mouth tape gets ripped off in the past.
So interesting! Not sure I'm ready to dive into the taping but I made sure to nose breathe my whole walk yesterday. Baby steps.
I LOVE focusing on nasal breathing during walks. It's one of my favorite ways to practice.
I need to try this so bad, but I give myself nightmares even thinking about it 😭 do you have your son do any nasal breathing work, particularly at night? My 6 year old is a heavy mouth-breather already (he had many tongue and lip ties for his first year of life and they really set him up on the wrong track) but I don’t know how to fix it in him.
I haven't, because we've never noticed him breathing through his mouth a ton and he's a great sleeper, BUT I wonder if my kid would be open to a fun experiment where he tried the tape? (My son is 10, I have no idea about yours.) I'd talk to your kid's dentist about it, they'd probably have some great ideas. I have a Reel going up today about how it's less scary than you think!
My son is 6, so I’m not sure if he’d think of it as a fun experiment or torture 😅 we are taking him to see an orthodontist in a few months and then the dentist again in the fall, great suggestion to bring it up with them!
Such a great summary! I am very passionate about nasal breathing and tongue posture and the importance of those two things in overall health so it is great to see you speaking on it!
Happy to share! I've loved my journey and will share more on Instagram this week.
Looking forward to your mouth tape brand recommendation! I tried it a few times (after reading Breath myself) and couldn’t find one I liked well enough. It also freaked my husband out (so I like your suggestion of just before going to sleep 😂) Thanks for sharing!
I've tried a few and there are tricks to making it work--and at this point my husband and I both just mumble a muffled "good night" because both of our mouths are shut tight :)