Latest news with #WendyTroxel
New York Post
4 days ago
- Health
- New York Post
Alzheimer's risk could rise with specific sleep pattern, experts warn
A new study has found a link between rapid eye movement (REM) sleep and Alzheimer's disease. The research from China, published in the journal Alzheimer's & Dementia by the Alzheimer's Association, analyzed the sleep cycles of 128 adults in varying states of cognition. Advertisement The study found that the highest occurrence of REM latency — which is when it takes longer for someone to reach the first REM period after drifting off to sleep — was associated with the highest risk of Alzheimer's. The researchers concluded that prolonged REM latency may serve as a 'novel marker of risk factor' for Alzheimer's disease and related dementias. Dr. Wendy Troxel, senior behavioral scientist at the RAND Corporation in California, said this study adds to 'growing evidence' that specific sleep features, like prolonged REM sleep, are linked to Alzheimer's biomarkers. 'REM sleep is the stage of sleep when dreams mostly occur, and is critically important for memory consolidation and emotional processing,' Utah-based Troxel, who is also author of 'Sharing the Covers: Every Couple's Guide to Better Sleep,' told Fox News Digital. Advertisement This new research aligns with findings from Troxel's own lab, which have shown that other signs of poor sleep health — like shorter duration and poor quality — are associated with worse cognitive function. 'Sleep disruptions may contribute to the buildup of amyloid and tau proteins, key features of Alzheimer's pathology,' the sleep expert said. 5 A new study has found a link between rapid eye movement (REM) sleep and Alzheimer's disease. amenic181 – 'But it's also important to note that the Alzheimer's disease process itself can disrupt sleep, suggesting a bidirectional association between sleep problems and cognitive decline.' Advertisement Dr. Giulio Taglialatela, vice president and research institute director of the Brain Health Institute at the University of Texas Medical Branch, reacted to these findings in a separate interview with Fox News Digital. Taglialatela said it's been 'long understood' that getting a good night's sleep is associated with a lower risk of developing dementia. 'Our brains use sleep to clear out toxic proteins, like those associated with Alzheimer's, and these results show that the cleaning mechanism is less effective when it takes someone longer to enter the REM cycle,' he noted. 5 The study found that the highest occurrence of REM latency was associated with the highest risk of Alzheimer's. – Advertisement 'Unfortunately, there is nothing an individual can do to control how long it takes to enter REM sleep,' the expert.' However, the expert said, the findings provide a 'promising avenue' for predicting the likelihood of someone eventually developing dementia. 'Early intervention in Alzheimer's is essential for delaying its progression, and measuring REM sleep could be a marker to indicate who may be a candidate for treatment even before they start to show impaired cognitive function,' Taglialatela said. Potential limitations 5 'Our brains use sleep to clear out toxic proteins, like those associated with Alzheimer's, and these results show that the cleaning mechanism is less effective when it takes someone longer to enter the REM cycle,' Dr. Giulio Taglialatela noted. sudok1 – The study did have some limitations, the researchers acknowledged – primarily that it was cross-sectional, 'and thus the direction of the association cannot be determined.' The sample size was also relatively small, and the researchers only focused on one specific type of tau protein. There is also the possibility that monitoring sleep in a clinical setting may introduce 'environmental disturbances,' impacting sleep measurement accuracy, the researchers noted. 'Future studies will benefit from research in real-world home settings,' they wrote. Tips for sleep improvements 5 The study did have some limitations, the researchers acknowledged – primarily that it was cross-sectional, 'and thus the direction of the association cannot be determined.' LIGHTFIELD STUDIOS – Advertisement While these findings are important, Troxel said, she encourages individuals to not allow the information to be 'another source of worry that keeps you awake at night.' 'Avoid the tendency to become overly fixated on metrics like REM sleep percentage or latency from consumer sleep trackers, as they have limited accuracy in determining sleep architecture,' she cautioned. 'Obsessing on such data can increase anxiety, which is a powerful sleep disruptor.' Every morning, the NY POSTcast offers a deep dive into the headlines with the Post's signature mix of politics, business, pop culture, true crime and everything in between. Subscribe here! The best approach is to focus on the foundations of good sleep health, the expert said. Advertisement Adults should strive for seven to nine hours of shuteye and should maintain consistent sleep and wake times, according to Troxel. 5 Adults should strive for seven to nine hours of shuteye and should maintain consistent sleep and wake times, according to experts. Satawat – 'Minimize common disruptors such as excessive caffeine and alcohol, which are known to fragment REM sleep, [as well as] screen use before bedtime,' she added. Advertisement 'Focusing on these core sleep habits is the most effective and evidence-based way to support the brain and overall health.' Taglialatela also encourages individuals to focus on creating an 'ideal sleep environment' while maintaining 'good bedtime habits' to reduce the risk of developing Alzheimer's.
CTV News
18-07-2025
- Health
- CTV News
Marijuana may make sleep worse, especially for regular users, study finds
A man holds a joint while smoking marijuana to celebrate the legalization of recreational cannabis, in Vancouver on Oct. 17, 2018. (Darryl Dyck / THE CANADIAN PRESS) It's a common assumption among marijuana users: Using weed will help you fall asleep and stay asleep. Scientists, however, aren't so sure that's true. 'This is an understudied but important area, as many people are increasingly turning to cannabis products as sleep aids,' said sleep specialist Wendy Troxel, a senior behavioral scientist at RAND Corporation, who was not involved in the study. 'But we really lack solid evidence demonstrating whether cannabis helps or hurts sleep,' Troxel added. Use of weed may actually harm sleep, a new study has found. The research, published Monday in a BMJ journal, revealed adults who use weed 20 or more days during the last month were 64% more likely to sleep less than six hours a night and 76% more likely to sleep longer than nine hours a night. Optimal sleep for adults is defined by the US Centers for Disease Control and Prevention as seven to eight hours a night. Moderate consumption -- using weed less than 20 days during the past month -- didn't create short sleep problems, but people were 47% more likely to snooze nine or more hours a night, the study also found. Why is short and long sleep a problem? 'Large population-based studies show that both short sleep and long sleep are associated with an increased risk of heart attacks and strokes, as well as the long-term progression of things like atherosclerosis, diabetes, coronary artery disease and any of the major cardiovascular diseases,' said lead study author Calvin Diep, who is resident in the department of anesthesiology and pain medicine at the University of Toronto. 'It seems with sleep there's kind of this 'Goldilocks phenomenon' where there's an amount that 'just right,'' Diep said. One in three Americans don't get enough sleep, according to the CDC. In addition, 50 million to 70 million Americans struggle with sleep disorders such as sleep apnea, insomnia and restless leg syndrome, which can ruin a good night's shut-eye. The CDC calls that a 'public health problem,' because disrupted sleep is associated with a higher risk of conditions including high blood pressure, weakened immune performance, weight gain, a lack of libido, mood swings, paranoia, depression, and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers. NO CLEAR EVIDENCE EITHER WAY The study analyzed use of marijuana for sleep among 21,729 adults between the ages of 20 and 59. The data was gathered by the National Health and Nutrition Examination Survey, and is considered representative of over 146 million Americans. In addition to issues with short and long sleep, people in the study who used weed within the last 30 days were also more likely to say they have trouble falling asleep or staying asleep, and were more likely to say they have discussed sleep problems with a health care provider, Diep said. 'The problem with our study is that we can't really say that it's causal, meaning we can't know for sure whether this was simply individuals who were having difficulty sleeping, and that's why they use the cannabis or the cannabis caused it,' he added. Prior studies have also found a connection between the two components of marijuana, CBD and THC, and poor sleep. CBD, or cannabidiol, is a key component of medical marijuana, while THC, or tetrahydrocannabinol, is the main psychoactive compound in cannabis that produces the high sensation. A 2018 randomized, double-blind, placebo-controlled study -- the gold standard -- found no benefit from CBD on sleep in healthy volunteers. Other studies have also found high rates of insomnia when withdrawing from nightly use of marijuana. 'At this time there still isn't any clear evidence that cannabis is helping sleep,' said Dr. Bhanu Prakash Kolla, a sleep medicine specialist in the Center for Sleep Medicine at the Mayo Clinic in Rochester, Minnesota, who was not involved in any of the studies. 'We know that when people initiate use there is some benefit in the immediate short term but there is quick tolerance to this effect,' Kolla said. " There currently is no good quality evidence to suggest that cannabis will help improve sleep quality or duration." CONFOUNDING FACTORS Still, people continue to believe that weed is helping their sleep. Surveys of marijuana users show they do indeed rely on the drug for better sleep. 'The issue is that there's a disconnect between these anecdotal reports of people reporting therapeutic benefits and the evidence behind it in terms of the data,' Diep said. One possible reason, Kolla said, is that when people stop using cannabis after a period of regular use, the withdrawal effects from weed can cause sleep disruptions. That leads people to believe 'the cannabis was in fact helping (sleep), while what they are actually experiencing are withdrawal symptoms.' Another factor to consider is the increased potency of weed today as compared to when many of the studies on cannabis and sleep were conducted, said Dr. Karim Ladha, staff anesthesiologist and clinician-scientist in the department of anesthesiology and pain medicine at the University of Toronto. 'A lot of the older data related to cannabis is based on lower doses of THC than what patients are using now, and there's very little research related to CBD,' Ladha said. 'Studies tell us about what happens at a population level, but on an individual level that discussion is much more personal,' he said. 'The studies just give us the possibilities that (marijuana) could hurt your sleep, but it may help and so we just don't know until you try it." That's why additional studies need to be done, he added. 'Patients are spending money and time and resources to obtain cannabis right now to help with sleep,' Ladha said. 'I think as the medical community, we need to do everything we can to make sure that we enable our patients to make the best possible decisions for their health.'
New York Post
05-07-2025
- Health
- New York Post
Two extra hours of sleep can ease teen anxiety — but don't overdo it, study warns
Teenagers have a new excuse to hit the snooze button — as long as they don't overdo it. Getting up to two extra hours of shuteye on weekends may help teens feel less anxious, a new study found. But if they sleep much longer than that, it could backfire, triggering more internal stress instead of relief. 'The results show that both sleeping less on weekends than weekdays and sleeping substantially more on weekends were associated with higher anxiety symptoms,' said lead researcher Sojeong Kim, a PhD candidate at the University of Oregon. 3 There's a sweet spot when it comes to sleep, experts said. Sabphoto – The sweet spot? Less than two hours of 'catch-up' sleep — enough to ease anxiety without throwing their internal clock out of whack. The study — based on data from nearly 1,900 adolescents ages 12 to 15 across the U.S. — used Fitbit trackers to measure sleep and the Child Behavior Checklist, a parent-report survey that evaluates emotional and behavioral problems, to assess mood symptoms. Dr. Wendy Troxel, a senior behavioral scientist at the RAND Corporation, told The Post that while letting teens sleep in by up to two hours can offer short-term relief, snoozing much longer than that risks triggering 'social jetlag' — a disruption to their sleep cycle that makes it harder to fall asleep Sunday night and sets them up for a groggy school week. Experts say the findings reflect a broader teen sleep crisis in the U.S. 3 Early school start times is a barrier to teens getting much needed sleep. D Lahoud/ – 'We have a dire epidemic of sleep deficits in young people,' said Dr. Rachel Widome, an epidemiologist and professor at the University of Minnesota School of Public Health. 'Most adolescents do not get enough sleep on school nights.' Only 23% of U.S. teens get the recommended 8 to 10 hours, according to the CDC. Most now average just six or seven — a drop tied to anxiety, chronic absences, poor decision-making and risky behavior. Troxel said teens struggle to get enough sleep due to factors like increased caffeine intake, screen use and busy schedules — but called early school start times 'one of the most significant barriers.' 3 Only 23% of U.S. teens get the recommended 8 to 10 hours, according to the CDC. Most now average just six or seven. StockPhotoPro – Widome and Dr. Shelby Harris, a psychologist at Albert Einstein College of Medicine, said shifting school start times to 8:30 — the minimum recommended by the American Academy of Pediatrics — could help 'combat' the crisis, adding that biological changes during puberty make early start times especially brutal. 'This study highlights the need overall for more sleep for our teens,' Harris told The Post. 'Schools start far too early for the vast majority of them when their biology has a natural shift in their circadian rhythm to go to bed later and wake up later.' The findings were published in an online version of the journal Sleep and presented at SLEEP 2025, an annual conference hosted by the Associated Professional Sleep Societies, a joint initiative of the American Academy of Sleep Medicine and the Sleep Research Society.
Irish Examiner
04-07-2025
- Health
- Irish Examiner
Is a sleep divorce the solution? How to get past the long, sleepless nights
YOU'VE got through yet another demanding day and can't wait to get into bed for a restorative night's sleep. After kissing your partner goodnight, you snuggle down under the duvet, close your eyes, and begin to drift into that longed-for slumber. If you're lucky, the next thing you know is that you wake up feeling rested and ready to take on another day. But many aren't so fortunate. Some of us sleep with duvet hogs. The person we love during the day transforms into someone who pulls the duvet off us at night so we wake up shivering with cold and have to wrench it back onto our side of the bed. This doesn't only happen once. It happens on repeat. All night long. Others, such as LTW's husband in a recent episode of the Sex and the City sequel And Just Like That, are kept awake by partners who talk in their sleep. Wendy Troxel, an American clinical psychologist and sleep scientist at the RAND Corporation and author of Sharing the Covers: Every Couple's Guide to Better Sleep, says there are many reasons why couples disrupt each other's sleep. Wendy Troxel, an American clinical psychologist and sleep scientist at the RAND Corporation and author of Sharing the Covers: Every Couple's Guide to Better Sleep, says there are many reasons why couples disrupt each other's sleep. 'Snoring or sleep apnoea is the most common, but other reasons for interrupted sleep are restless movement, different temperature preferences, needing space due to insomnia or other health conditions, and childcare responsibilities, particularly for the parents of babies or young children,' she says. Sophie Crinion, a consultant in respiratory and sleep medicine at St Vincent's University Hospital in Dublin, adds that some couples have mismatched body clocks, which can cause problems when one tries to adapt to the circadian system of the other. Night owls who force themselves to go to bed early can find themselves lying awake for hours on end, while morning larks who make themselves stay up late can feel exhausted the following day, she says. 'It can also be that one partner needs less sleep than the other and wakes up earlier, which also wakes the other. Often it's the partner with the shorter sleep requirements who sets the pace and the other finds themselves sleep deprived as a result.' Rather than lying in bed, sleepless and seething with resentment because their partner is keeping them awake, Troxel believes a growing number of couples are opting for a so-called sleep divorce, or choosing to sleep in separate beds. 'The most recent data from the American Academy of Sleep Medicine shows that more than one-third of Americans occasionally or consistently sleep in a separate room from their partner to accommodate their sleep needs,' she says. 'The trend is even more common for younger couples, with 43% of millennials and 33% of gen X reporting sleeping apart at least occasionally.' Importance of sleep Sophie Crinion, a consultant in respiratory and sleep medicine at St Vincent's University Hospital in Dublin. Picture: Conor McCabe Photography. In a 2015 US national sleep survey, 62% of couples said they would like to sleep apart, which suggests that more couples would consider a sleep divorce if they had access to spare beds or bedrooms. Crinion understands their motivations: 'Everyone knows what it's like to have the occasional poor night's sleep. It affects how we feel and function the following day. Because sleep is one of the foundation stones of our health and our body requires it for so many different processes, chronic sleep deprivation can have a more serious effect. Studies show that it increases our risk of hypertension, coronary heart disease, type 2 diabetes, obesity, and cancer.' It can also impact us cognitively and emotionally, making it difficult to concentrate and leaving us prone to mood swings. A 2018 study published in the Journal of Neurology, Psychology, and Brain Research found that it even increases our risk of anxiety and depression. 'Everything from our work and social lives to physical health and mental wellbeing can suffer if we don't get enough sleep,' says Crinion. Sharing a bed with a partner who disrupts our sleep can also impact our relationship. A 2013 study from the University of California showed that when one partner disturbed the other's sleep, it increased the risk of conflict in their relationship the following day. By contrast, a 2016 study carried out in Germany found that sleep issues and relationship problems tend to coincide. Tim van Wanrooij, a Dublin-based counselling psychologist who specialises in working with couples, can see the pros and cons of sharing a bed with someone you love. 'Having skin-to-skin contact as you fall asleep creates a feeling of calmness and comfort, and releases relaxing hormones that can improve your sleep,' he says. 'It also creates more space for emotional and sexual intimacy.' However, these benefits can be undermined if sharing a bed means sleep quality suffers. 'You could end up resenting your partner for this, which could lead to a buildup of contempt, which is very unhelpful for any relationship,' says Van Wanrooij. 'Contempt and resentment can distort communication, lead to passive-aggressive behaviour, and create a rift between couples.' There is research to prove that bed-sharing can be positive for some yet negative for others. A 2022 study by the American Academy of Sleep Medicine indicated that people who slept with a partner had lower levels of depression, anxiety, and stress than those who slept alone. On the flip side, a 2023 study published in the Journal of Social and Personal Relationships found that poor sleep was associated with increased anger and decreased perceptions of relationship quality. Modern stigma Troxel believes that disturbed sleep could explain why having separate bedrooms was once a sign of status and wealth: 'Historically, those who could afford it usually chose to sleep apart.' It was only during the sexual revolution of the 1960s that cultural ideals shifted and sharing a bed became equated with closeness and intimacy. This eventually led to the stigma that exists today, in which admitting to sleeping separately can seem akin to confessing that your relationship is sexless and unhappy. Troxel points out that celebrities such as Cameron Diaz, Gwyneth Paltrow, and Victoria and David Beckham have all publicly lauded the joys of having a bed all to oneself. 'Celebrity couples admitting to sleeping apart could make the practice more normative and less stigmatised,' she says. If you believe a sleep divorce might be a good solution for your sleep problems, Troxel urges you to broach the subject carefully. You don't want your partner interpreting your wish to sleep separately as a sign that you have lost interest in them. 'Couples choosing to sleep separately don't necessarily indicate relationship trouble,' she says. 'It's how they communicate and approach the decision together that matters. It's important to approach the conversation with empathy and reassurance so that both partners' needs and concerns are heard and validated.' She recommends emphasising that the goal is to improve both the partner's sleep and wellbeing, allowing you to be more supportive of each other. 'Use 'I' statements such as 'I've noticed I'm not sleeping well and I think it's affecting my mood and our time together',' she says. 'Invite your partner to share their feelings too. Frame it as a joint decision to support your relationship, not a rejection.' Tim van Wanrooij, a Dublin-based counselling psychologist who specialises in working with couples, can see the pros and cons of sharing a bed with someone you love. Van Wanrooij says sensitivity is essential: 'Reassure the other person that you wanting to sleep in another bed isn't because the spark has gone from the relationship but about needing a good night's sleep.' He also advises being willing to experiment: 'Try sleeping apart for a few nights to see how it affects your sleep, your wellbeing, and your relationship. Then continue to communicate about the effect it's having and adjust the arrangement accordingly. 'For example, you might decide to only sleep separately during the week.' If you opt for a total sleep divorce, he stresses that it's essential to make sure you're still creating space for intimacy: 'Don't fall into the trap of building entirely separate morning and evening routines as that can lead to drifting apart. Small things like bringing a coffee to the other person in bed in the morning, getting in beside them and sharing five or 10 minutes means intimacy continues to be maintained.' Given the rising cost of housing, it's likely that couples who would like to file for a sleep divorce can't, as they are unable to afford a spare bedroom. What are the options for them? Troxel says they don't have to endure sleepless nights: 'If noise is the problem, they can try earplugs, white noise machines, sleep headphones, or staggered bedtimes. 'If tossing and turning or sheet stealing is the culprit, separate duvets or two mattresses under one mattress topper can minimise disturbances. And if snoring is to blame, encourage your partner to seek medical evaluation as snoring can be a sign of sleep apnoea, which is a serious medical condition.' Couples should aim to find the solution that works best for them, without feeling a sense of shame or stigma, she adds. 'Ultimately, good sleep is vital for a healthy relationship,' she says. 'Research consistently shows that sleeping apart is often a practical solution to improving sleep quality and not necessarily a sign of relationship problems. 'In fact, prioritising good sleep can lead to better moods, less conflict, and a healthier relationship overall.' Snore solutions If your partner snores like a foghorn, rest assured you are not alone. Dr Sophie Crinion, a consultant in respiratory and sleep medicine at St Vincent's University Hospital in Dublin, says that 20% to 45% of people snore. 'Most snoring occurs because the mouth is open and there are products available that encourage people to keep their mouths closed while asleep so that they breathe through their nose,' she says. 'Nasal strips or mouth guards that fit inside the mouth and alter the position of the jaw can help some people.' The noise that is made when snoring happens because soft tissues at the back of the airways vibrate. 'Exercises that improve the tone of these muscles have been shown to improve snoring for some,' says Crinion. 'These include singing, playing brass instruments or the digeridoo, or certain tongue exercises.' If a person is overweight, losing weight can be an effective way of stopping, or improving, snoring. 'By removing some of the excess fatty tissue around the neck, they increase the size of the airway, which helps with airflow,' says Crinion. Avoiding alcohol is another tactic. It has a sedative effect, which relaxes the jaw and throat muscles, making those soft tissues at the back of the airway more likely to vibrate. Some people are more likely to snore when they sleep on their backs. This means that adjusting their sleeping position can reduce their snoring. 'There are positional snoring aids available such as pillows that make sure you can't turn onto your back during sleep,' says Crinion. Stopping snoring may be a process of trial and error. 'What works for one person may not work for another, which means it's difficult to be prescriptive,' she says. 'The best thing might be to pay attention to the factors that might be contributing to your snoring. What food and drink are you consuming during the day for example? What position are you sleeping in? You might be able to spot patterns that way and adjust it accordingly.' Finally, Crinion warns that snoring can indicate an underlying health problem. 'If your snoring has an unusual pattern, if it's quite irregular, if you stop breathing and that's followed by a loud snore or if your snoring is waking you, it could suggest other issues to do with airflow and breathing,' she says. 'Check it out with your doctor.'
Fox News
25-06-2025
- Health
- Fox News
Mouth taping touted by some for better sleep as experts cite safety concerns
Mouth taping has again become a popular bedtime trend on social media — just as it trended a few years ago. The idea is to tape the mouth shut at night to promote nasal breathing, which some experts claim can have health benefits. Others, however, warn of potential risks and questionable results. The Sleep Foundation, based in Seattle, Washington, says the benefits of mouth taping are "mostly anecdotal," with few studies backing up the benefits. "The main proposed benefit of mouth taping is promoting nasal breathing, which helps filter and humidify air and may reduce snoring or dry mouth for some individuals," sleep expert Wendy Troxel, Ph.D. — a RAND Corporation senior behavioral specialist and licensed clinical psychologist in Utah — told Fox News Digital. Breathing through the nose helps people absorb more oxygen, according to Todd Anderson, sleep and wellness expert and founder of Dream Performance & Recovery in Nashville. When you breathe out through your mouth all night, you're expelling most of the carbon dioxide in your body, Anderson said — but it can be beneficial to have some CO2 in the system. "When you start exercising, you're under stress and your CO2 starts to rise," he told Fox News Digital. "So the more comfortable you are with carbon dioxide in your system, the more adaptable to stress your body is." Breath is like the "steering wheel" of the nervous system. Anderson said breath is like the "steering wheel" of the nervous system, as breathing through the nose promotes longer exhalations and relaxes the body. "Your nose [also] produces nitric oxide, which you breathe down into your lungs. That expands your blood vessels and relaxes your cardiovascular system," he said. "Top to bottom, it calms your body down. That's why it impacts sleep in such a positive way." Some claim that using the tape could also help achieve a more defined jaw structure and could protect dental health, Anderson noted, as mouth breathing leads to dryness and more acidity, which can break down tooth enamel. Sleep expert Troxel said she approaches mouth taping with "considerable caution" — as scientific evidence shows that its effectiveness is "limited." "While some people report less snoring or better sleep, most of these claims are anecdotal and not well-supported by rigorous research with large and diverse samples," she told Fox News Digital. While there is some "preliminary evidence" that mouth taping can reduce snoring for some sleep apnea patients, Troxel noted that the overall effect is "modest." She added there is "no strong evidence" that mouth taping changes jaw shape. For those who have nasal congestion, blockages or allergies, Troxel and Anderson agreed that mouth taping is not recommended, as it can make it harder to breathe at night. "This can lead to feelings of anxiety and disrupted sleep — and in some cases, it may lower oxygen levels while sleeping," Troxel warned. One big concern is that using mouth tape may delay or prevent people from getting proper treatment for sleep apnea, she added, which could pose serious health risks. Anderson also recommended against mouth taping for people who are overweight, those who drink alcohol or other substances, and those who are feeling sick. Troxel encouraged those who experience mouth breathing or snoring to consult with a healthcare provider to address any underlying issues. "Treating the root cause is safer and more effective than taping the mouth shut," she said. For more Health articles, visit "For otherwise healthy, low-risk individuals who do not have sleep apnea and want to experiment with mouth taping, I suggest approaching it scientifically and with caution." "Treating the root cause is safer and more effective than taping the mouth shut." For those who do decide to try it, Troxel suggested testing the tape on the skin first to check for irritation, using medical-grade tape, or considering a tape with a slit so that the mouth is not fully covered. Anderson added that consumers should consider where the mouth tape is made and what adhesive is used, to prevent skin irritation and allergic reactions. The Sleep Foundation cautions on its website that some side effects of mouth taping include difficulty breathing, skin irritation and anxiety. Using a sleep tracker before and during the use of mouth tape for a few weeks could help gauge how it's working, Troxel advised. "If you do not see improvements, that's your answer — it may not be effective for you," she said. "Always stop immediately if you experience discomfort or difficulty breathing." There are other ways to promote nasal breathing, according to Troxel — including targeted exercises. "Alternating nostril breathing or belly breathing during the day can help train your body to breathe through your nose more naturally at night," she said. "It's also a great strategy to manage stress and promote relaxation."
