Breathing Easy at Night: What Sleep Experts Say About Nasal Breathing
Getting a good night’s rest isn’t just about how long you sleep – how you breathe during sleep can make a big difference. Lately, the wellness world has been buzzing about nasal breathing (through your nose) versus mouth breathing at night. Tools like nasal strips and mouth tape have even gone mainstream as sleep hacks. But what do top experts say? Below we highlight insights from three renowned voices in health and sleep science – Dr. Andrew Huberman, James Nestor, and Dr. Matthew Walker – on why keeping your mouth closed and your nose active during sleep matters.
Dr. Andrew Huberman: Neuroscientist on Nasal Breathing and Sleep Quality
Who he is: Dr. Andrew Huberman is a Stanford University neurobiology professor and host of the popular Huberman Lab podcast. He’s known for translating the latest neuroscience and health research into practical advice. Lately, Huberman has been one of the loudest voices championing nasal breathing at night and even the use of mouth tape to gently encourage it.
What he says: In a 2022 social media post, Dr. Huberman warned of the risks of habitual mouth breathing during sleep and advocated for nasal breathing as the solution. “Mouth breathing during sleep is not just undesirable; it is actually dangerous — as it is associated with sleep apnea, which puts people at risk for numerous cardiovascular issues, impaired craniofacial development in kids, and more,” Huberman wrote“The solution is to become a nasal breather as much of the time as possible, especially during sleep. Some people opt to tape their mouth shut before sleep.” In other words, breathing through your nose at night isn’t just more comfortable – it can profoundly impact your health. By using simple aids like mouth tape or nasal strips to keep the airway open, you encourage steady nose-breathing, which Huberman notes can reduce snoring and even lower risks associated with sleep apnea. (His platform & source: Huberman shared this advice on Twitter in August 2022, referencing findings discussed on the Huberman Lab podcast.)
Why it matters: As a neuroscientist, Huberman highlights that nasal breathing triggers beneficial physiological responses. For example, breathing through the nose produces nitric oxide, a molecule that improves circulation and oxygen delivery in the body. This means nasal breathing can lead to better oxygen uptake and blood flow during sleep, helping your brain and body stay healthier. Conversely, habitual mouth breathing at night may contribute to poor sleep quality and health issues over time – something as serious as sleep apnea or as simple as waking up with a dry mouth. Huberman’s science-backed stance is clear: if you want to optimize sleep, training yourself to breathe through your nose (even if that means gently taping your mouth at night) is a small change that can yield big benefits.
James Nestor: Author of Breath on the Power of Nose Breathing at Night
Who he is: James Nestor is a science journalist and bestselling author of “Breath: The New Science of a Lost Art” (2020). He has traveled the world exploring ancient breathing techniques and modern science, becoming an expert on all things breathing. Nestor has famously self-experimented with nasal vs. mouth breathing and is a strong advocate for nose breathing, especially during sleep, to improve health. In fact, his work helped popularize the idea of using mouth tape to ensure nasal breathing at bedtime.
What he says: In a 2025 interview on The Tim Ferriss Show podcast, Nestor emphasized that nose breathing is the foundation of healthy sleep and even shared his personal routine. “The number one thing you can do is become an obligate nasal breather,” Nestor explained. In other words, train yourself to breathe only through your nose by default. He noted that this training starts during the day by building a habit of nasal breathing, “and then you can allow that to sort of bleed into the night… Once you get comfortable enough with it in the day, you can then use these different tapes… You can go down to a drugstore and get any micropore tape… All you need is a little piece of tape to close your mouth [at night].” This approach gently forces you to nose-breathe while asleep. Nestor even confessed that after getting used to it, he now tapes his mouth every night and has done so for years: it dramatically reduced his snoring and improved his sleep quality to the point that “it’s really hard for me to sleep without [it].” (His platform & source: The Tim Ferriss Show #829, Sept 2025 – podcast interview transcript.)
Why it matters: Coming from a breathing researcher like Nestor, this is a strong endorsement of nasal breathing during sleep. His quote highlights that many common problems – snoring, poor sleep, even issues like ADHD or bedwetting in kids – have been linked to chronically breathing through the mouth at night By ensuring nose breathing (with something as simple as a small piece of tape across the lips or specialized sleep tape), you can maintain steady airflow through the nose. Nasal breathing at night leads to better filtered, humidified air intake, preventing the dryness and irritation that mouth breathing causes. It can also increase oxygen efficiency – Nestor points out that just switching to nasal breathing boosts oxygenation by about 20% with each breath. More oxygen and fewer disruptions mean deeper sleep and more energized mornings. Nestor’s key message: our bodies are designed to breathe through the nose, and returning to this natural habit, day and night, can transform our sleep and overall health.
Dr. Matthew Walker: Sleep Scientist on Breathing and Deep Sleep
Who he is: Dr. Matthew Walker is one of the world’s leading sleep experts – a professor of neuroscience and psychology (University of California, Berkeley) and author of the international bestseller “Why We Sleep” (2017). He’s often seen on TED talks, podcasts, and even a MasterClass, sharing the science of sleep. Given his focus on what disrupts or enhances sleep, Dr. Walker has weighed in on the nasal breathing debate, including a recent episode of The Matt Walker Podcast dedicated to mouth taping and snoring remedies.
What he says: In July 2025, Dr. Walker discussed why nasal breathing is biologically superior for quality sleep. He described how our nose acts as “your body’s built-in climate control and air purifier,” conditioning the air we breathe, whereas “breathing through an open mouth [at night] is like opening a window in a desert sandstorm” – it lets in cold, dry, unfiltered air. Walker explains that “mouth breathing at night often leads to a parched mouth by morning, a scratchy throat, and sometimes louder snoring, since an open jaw can let the tongue and throat tissues collapse more easily.” In contrast, unobstructed nasal breathing promotes smoother airflow and fewer disruptions. He highlights that the less interrupted your breathing is, the more deep, restorative sleep (like REM and slow-wave sleep) you’re likely to get. (His platform & source: The Matt Walker Podcast, episode 102 “Mouth Taping,” July 21, 2025 – podcast and transcript.)
Why it matters: Dr. Walker’s perspective reinforces that snoring and sleep apnea – common issues often caused or worsened by mouth breathing – can fragment your sleep cycles. Even if you’re in bed for 8 hours, mouth breathing and the resulting airway collapses (or even just dry discomfort) might be pulling you out of the deep stages of sleep that are vital for memory, recovery, and overall health. Nasal breathing, especially if aided by something like a nasal strip to keep your nasal passages open, helps ensure continuous breathing and oxygen flow throughout the night. Walker notes that simple interventions (like keeping the mouth closed with tape if appropriate, or using nasal dilators/strips if you have a stuffy nose) can lead to fewer awakenings and more time in rejuvenating slow-wave sleep. In short, when you breathe through your nose during sleep, you set the stage for better-quality rest, which has a cascade of positive effects on your heart, brain, and overall well-being. (Dr. Walker does caution that mouth taping isn’t for everyone – those with certain obstructive breathing issues or sleep apnea should consult a doctor before trying it, as sealing the mouth could be risky in those cases. Always address the root cause of mouth breathing – such as nasal congestion – for the safest results.)
The Bottom Line
All three experts – a neuroscientist, a breathing researcher, and a sleep doctor – arrive at a common conclusion: nasal breathing during sleep is a simple but powerful way to improve your nights (and days). Mouth breathing, on the other hand, can dry you out, disturb your sleep, and even contribute to health problems over time. Fortunately, if you struggle to breathe through your nose at night, there are accessible tools to help. Nasal strips can gently open your nostrils for better airflow, and mouth tape (or other training devices like Myotape) can encourage you to keep your lips closed and breathe through your nose until it becomes second nature.
The science backs it up – from increased oxygen and nitric oxide delivery to reduced snoring and deeper sleep cycles. Nasal breathing might just be the secret ingredient to waking up feeling more rested and refreshed. As Dr. Walker succinctly put it, when your breathing stays smooth and uninterrupted at night, your body can fully dive into the restorative magic of sleep. So tonight, consider giving your nose the job it was made for – your sleeping self will thank you in the morning!
Sources:
Huberman, A. (2022, Aug 8). Twitter thread on nasal breathing and sleep apnea (Dr. Andrew Huberman is a Stanford neurobiologist and host of The Huberman Lab Podcast.)
Ferriss, T. (Host). (2025, Sept 30). The Tim Ferriss Show #829 – James Nestor on Breathing, Sleep & Performance (James Nestor is author of Breath: The New Science of a Lost Art.)
Walker, M. (2025, July 21). The Matt Walker Podcast #102 – Mouth Taping (Dr. Matthew Walker is a professor of neuroscience and author of Why We Sleep.)
