7 Ways Black Electrical Tape Can Help You Sleep Better

People often joke about using duct tape for everything. I prefer to use black electrical tape for everything, especially to sleep better. Here are 7 simple ways black electrical tape can help you get a better night’s sleep. Some of these suggestions may apply only if you have obstructive sleep apnea and use a CPAP machine.
1. Cover the lights in your bedroom. Newer electronic devices have extra bright LED lights, which come in many, super bright colors. Light, especially blue light in LED lights, can lower melatonin, the hormone that helps you fall asleep. Before you go to bed, have a roll of black electrical tape ready, and wait for a few minutes for your eyes to adjust after you turn off the lights. Go around the room and cover up every LED light or lights that you see. In some hotel rooms, even the fire detectors on the ceilings have very bright LED lights. Find something to step on to be able to cover the light. Sometimes for large electronic panels, tape can be used to hold up a large piece of thick paper or magazine. For this reason, I never travel without a roll of electrical tape.
2. Tape your mouth shut. Buteyko practitioners encourage tapping your mouth shut to get a better night’s sleep. Anatomically, this makes sense since opening your mouth will rotate your tongue backwards, causing more breathing problems at night. Regular electrical tape may be a bit thin to place across your lips. Instead, measure the appropriate length and overlap two to three strips by about 50%, making it as wide as needed.
3. Secure CPAP tubing or cover leaks. If you use CPAP, hoses can leak, masks can crack, or tubing won’t stay on the machine. Black electrical tape is the perfect solution.
4. Sleep mask. If you’re ever sleeping with lots of ambient light, and you can’t cover it up with your black electrical tape, you can cover your eyes instead. You can fold up a 2 x 2 inch square pad by overlapping the tape and place one longer segment across the middle so that the adhesive ends can secure your makeshift sleep mask to your face for each eye.
5. Use as ear plugs. If your spouse or bed partner  is a heavy snorer, you can fashion makeshift ear plugs. Don’t roll it up and place it in your ear—it won’t make a good seal, and it it can scratch your ear canal or if too deep, even your ear drum. Rather, just take a small piece of take and cover up your ear canal, and then push with your finger into your ear canal to create a good seal. It’s not perfect, but it can help dampen a loud snore. If you happen to be able to get soft putty or foam material to lower noises, placing tape over your ears will help to keep it in place.
6. Nasal dilator device fastener. There are various internal nasal dilator devices available on the internet to help you breathe better. Two popular brands include Nozovent and Sinus cones. One of the biggest complaints is that they fall off during the night. You can trim a thin piece of tape (about 1/4 inch) and secure it over the tip of your nose.
7. CPAP hose suspender. A common complaint with CPAP users is that the mask keeps pulling off when you turn over away from the machine. Usually it’s due to tethering of the tube on the side of the bed next to the machine. There are many CPAP hose suspenders that lift up the center of your tube to above your head. This way, as you move your head around, the tube bends and sways with you, with less pulling on your mask. 
If you have any other ideas on how you can use black electrical tape to get a better night’s sleep, please feel free to enter your suggestion below.

Please note: I reserve the right to delete comments that are offensive or off-topic.

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5 thoughts on “7 Ways Black Electrical Tape Can Help You Sleep Better

  1. I do recommend people to mouth tape to assess if they are breathing through their mouths but always have concerns about legal implications if person suffocates or loses life as we may block his emergency survival route if there is blockages in their airway passage or other underlying medical condition that may exacerbate negative consequences.

  2. Dr. Parmar,

    This is always a concern, but I’ve yet to hear about serious events ever happening. This is why I generally recommend to place a tab a both ends of the tape if you need to remove it quickly. Also, if your nose is completely congested, it’s unlikely you’ll be able to tolerate it at all.

  3. Hello,
    I think most of problem with dreaming comes with a bad posture or pillow, if you are not comfortable in your sleep I bet you that in place you’ll find yourself in front of back problems…
    At http://pillowhomeguide.com you can find more information about pillows and how they can help you.
    Nice dreams for you all!

  4. Hello Dr. Park,
    I too have thought about taping my mouth shut but for some reason the voice in my head says: what if I need to open my mouth while I’m sleeping?
    But that’s silly, I would just wake up if I was failing to breathe through my nose well enough just like what my body does if my passage way gets blocked from an apnea event.
    Perhaps to get started into mouth taping, I could just tape my mouth vertically down the center – the key is to keep the jaw in the upright position.
    Also instead of electrical tape, I will go with medical tape, the adhesive is better suited to be on the skin. I will also use a nasal strip to help keep my nasal passage wide open.
    I found a great resource on mouth taping with lots of advice here:
    The founder, Howard, has developed with the help from ENT specialists, a mouth breathing tape. To those interested, he is demoing the tape and will send it free of charge – in USA/Canada. Just get in contact with him at his website.
    All the best!

  5. I highly recomend mouth taping at night.
    I am mouth taping at night for many years (and inside the mouth is an oral appliance).
    I am using the 1 inch wide micropore medical tape, folded on both ends for quick removal in case of coughing .
    the adhesion of the tape is minimal and in case of blockage of the nose the mouth opens with almost no effort.
    I suggest to my patients to try the tape during wake time to get used to the feeling on the skin, and I tell them that they sould be aware of the fact that on the first nights they may wake up in the middle of the night feeling as if someone is trying to shut their mouth.