Sleep Tape: The Secret to Better Rest #30

Did you know that how you breathe during sleep can dramatically affect your recovery, energy, and overall health? It’s true!

Mouth breathing at night disrupts your sleep quality, leaving you feeling groggy and drained the next day. Nasal breathing, on the other hand, optimizes oxygen delivery, improves recovery, and supports deeper, restorative sleep.

One simple but effective way to encourage nasal breathing while you sleep is by using sleep tape—a gentle adhesive that helps keep your mouth closed.

But let’s be clear: this isn’t for everyone. More on that below. There are some health conditions that could preclude you from doing that safely.

The Benefits of Nasal Breathing During Sleep

1. Better Oxygen Efficiency: Nasal breathing slows your breath, increasing carbon dioxide tolerance and improving oxygen delivery to your brain and body.

2. Deeper, Restorative Sleep: Nasal breathing promotes better airflow, reduces snoring, and lowers the likelihood of sleep disruptions like dry mouth or mild sleep apnea.

3. Enhanced Recovery: Proper breathing improves heart rate variability (HRV), a marker of recovery and resilience.

4. Supports Immune Health: Your nose filters and humidifies the air you breathe, reducing the likelihood of irritation or infection.

How to Use Sleep Tape Safely

1. Start Small: Use a small piece of gentle adhesive tape, like 3M micropore tape (which is what I have used for years), to cover the center of your lips. This encourages nasal breathing without feeling restrictive.

2. Try During Naps First: Experiment with sleep tape during a nap or a short rest to get comfortable with the sensation. (It’s a little weird at first!)

3. Use Nasal Breathing Preparation: Practice nasal breathing during the day to build your capacity and ensure you’re comfortable with the technique.

Important Warnings

Sleep tape is NOT recommended for individuals who:

• Suffer from severe nasal congestion or chronic sinus issues. (I can’t use it in the rare occasions when I have nasal congestion. It always reminds me how much I enjoy breathing through my nose, I can feel the difference.)
• Have diagnosed sleep apnea or other breathing disorders. (NOT GOOD to use tape!)
• Experience anxiety or claustrophobia with the sensation of restricted breathing.
• Are unsure about their ability to breathe comfortably through their nose all night.

If you fall into any of these categories, consult with your healthcare provider before trying sleep tape.

The Heroic Elite Mindset

With Heroic Elite, we prioritize recovery and energy mastery. Nasal breathing during your Time in Bed (TIB) is a powerful way to optimize your sleep, improve your recovery, and show up as the most energized version of yourself.

Sleep tape is a tool, but only if it’s safe and effective for you. The key? Always listen to your body and make intentional, informed choices.

Action for Tonight

Experiment with nasal breathing during sleep:

1. Start with a small piece of tape and assess your comfort.

2. Pair it with a consistent wind-down routine to maximize your recovery.

3. Reflect: How does nasal breathing impact your energy and clarity the next day?

Breathe better. Sleep better. Let’s go.

P.S. For more on this, check out the Philosopher’s Notes on:

• The Oxygen Advantage by Patrick McKeown
• Sleep Smarter by Shawn Stevenson
• Why We Sleep by Matthew Walker