Breathe through your nose at night—> tape your mouth
This is by far the easiest principle to implement, and it might also be the most important. As described in Principle 1, there are many benefits of breathing through your nose. The nose warms and humidifies the incoming air, improves gas exchange in the lungs, naturally activates the diaphragm, and slows down your breath so that the optimal amount of oxygen can be absorbed. Slowing the breath also helps us shift from a sympathetic state to a parasympathetic state. This is especially important for diabetics who do not shift into a parasympathetic (rest & digest) state at night as would be expected.
“Therefore, the diabetic subjects examined have a loss of the parasympathetic tone during nighttime and hence a marked prevalence in sympathetic tone both during day and night without day-night changes in sympathovagal balance.” - Bernardi et al. (1992)
Yes, it sounds, and definitely looks, ridiculous to tape your mouth shut at night! But, this might be the single most important thing you can do for your health. Taping your mouth at night will result in deeper sleep, more energy and focus during the day, less snoring, and will reduce dry mouth and bad breath in the morning. You might also see dramatic improvements in your morning blood sugars from this one simple change. Try it for a few nights and see how you feel!
Practice Principle 2
Use paper tape to keep your mouth closed at night. I started using generic paper tape I purchased from the local pharmacy, then moved to 3M micropore tape that I bought off of Amazon. Now, I use Lipsealtape because it does not dry out my lips and is easy to remove in the morning. If you are nervous about taping, try it out during the day so you can see how it feels.
WARNING: Don’t tape your mouth shut if you’re sick, after drinking alcohol, if you are taking sedative medications, if you have difficulty using the tape during the day, or if you have difficulty with breathing through your nose in general (consult your physician in that case).
Finally, you’ll probably notice that the tape does not stay on the entire night at first. This is completely normal. As you get used to nasal breathing at night, the tape will gradually stay on longer and longer, until you eventually keep it on all night.