Mouth taping mistakes beginners make
The most common mouth taping mistakes, from taping with a blocked nose to using the wrong tape, and the simple checks that make a first try safer and easier.
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Everything we've published on mouth taping, nasal strips, nasal breathing and sleep, newest first.
Nasal breathing exercises: what's been studied and what hasn't
Most research on nasal breathing exercises like Buteyko comes from asthma, not sleep. What the trials found, what they didn't, and whether to try one.
Nasal breathing
Nasal polyps: how they affect breathing at night and when to see a doctor
Nasal polyps are soft, noncancerous growths that can block your nose and disturb sleep. How they affect breathing at night and when to get them checked.
Nasal strips
Nasal strip skin irritation: how to prevent it and remove strips gently
Nasal strips can redden or irritate the skin. How to take them off gently with warm water, how to avoid wearing them on sore skin, and when to stop using them.
Nasal strips
Nasal strips for pregnancy congestion: what the research says
Nasal strips are a drug-free option for pregnancy congestion. A small trial found they made breathing easier at night. What the studies show and how to use them well.
Nasal strips vs. nasal dilators: which one is right for you?
Nasal strips pull the nose open from the outside; internal dilators push it open from inside. Both improved snoring and airflow in studies. How they compare and who each suits.
Nasal strips
Nasal strips vs. nasal sprays for nighttime congestion
Strips widen the front of the nose without medicine. Saline, steroid and decongestant sprays work inside it. How they compare in studies, and how to use them together.
Should you breathe through your nose during exercise? What the research shows
Most people can exercise breathing only through the nose at easy to moderate intensity. What small studies show about nose breathing, VO2max and hard efforts.
Should you mouth tape with a cold, congestion or allergies?
No. If a cold, allergies or a sinus infection is blocking your nose, leave the mouth tape off until you can breathe easily through your nose again. Here's why.
Sleep hygiene: the habits with the best evidence
Sleep hygiene tips are everywhere, but the evidence behind them varies. Which habits research supports, where it's thin, and what works better for insomnia.
Sleep
Snoring vs. sleep apnea: how to tell the difference and when to see a doctor
Snoring is common, but snoring with gasping, pauses in breathing or heavy daytime sleepiness can mean sleep apnea. The signs to know and when to get tested.
Nasal breathing
The nasal cycle: why one nostril is often blocked
Your nostrils take turns being more open and more congested. How the nasal cycle works, why you notice it at night, and when one-sided blockage needs a check.