This simple hack could change the way you sleep, your oral microbiome and improve oxygenation.

Angela Gioffre Nutritionist with 25 years of experience.

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If you’ve been waking up with a dry mouth, feeling groggy, or you’ve been told you snore, your breathing habits during sleep might be part of the problem. That was me- minus the snoring all my life, up until recently..I made one simple change to my bedtime routine.  Its not sexy- actually the opposite.  But it works.

Mouth Taping: What’s the Hype?

Mouth taping is exactly what it sounds like: placing a small piece of skin-safe tape over your lips at night to gently encourage nose breathing.

Why try it?

• Nose breathing filters, warms, and humidifies air better than mouth breathing.

• It may reduce snoring and improve oxygenation during sleep.

• Keeping the mouth closed prevents dryness, cavities, and morning breath.

• Breathing through the mouth, especially at night, dries out saliva. Saliva is essential for maintaining a balanced microbiome because it:

  • Keeps pH levels in check, preventing acid-loving bacteria from overgrowing.

  • Washes away food particles and microbes.

  • Provides antimicrobial compounds that naturally control harmful bacteria.

   

• Nasal breathing can activate the “rest-and-digest” nervous system, promoting deeper sleep.

Who should avoid it?

• Anyone with chronic nasal congestion or sinus issues. (start with using essential oils like eucalyptus to open up pathways.)

• People with diagnosed or suspected sleep apnoea.

• Children (unless guided by a practitioner).

If you’re curious, start slowly and use purpose-made sleep tape that’s gentle on the skin and allows emergency breathing if needed. I actually just get some non irritating paper tape and place a diagonal strip across my mouth.

Nasal Strips: The Simple Breathing Aid

You may have seen these strips on peoples faces during the day. Nasal strips are adhesive bands you place on the outside of your nose. They work by physically lifting the nostrils to keep airways open.

Benefits:

• Make nasal breathing easier if you’ve got mild congestion or narrow nasal passages.

• Reduce snoring caused by restricted airflow.

• Can be used alone or alongside mouth taping.

They’re drug-free, simple to use, and often a good first step before trying mouth taping. They are incredible to use when you have nasal congestion- like when you have a cold or allergies.

Some people find nasal strips alone are enough. Others benefit from combining them with gentle mouth taping: the strip helps air move in, the tape ensures it only goes through the nose.

Both practices are safe for most people and can be game-changers for sleep quality, energy, and oral health. But they’re not for everyone — if you’ve got ongoing breathing issues or sleep apnoea, check with a health professional first.

Better breathing at night can mean better energy during the day — sometimes all it takes is a tiny strip of tape or a band on the nose.