Professor Tim Spector, a medical doctor and professor of genetic epidemiology at King’s College London, has disclosed his unconventional nightly routine to achieve better sleep. Despite his expertise, Spector admits to being a lifelong poor sleeper, contrasting with his wife who can fall asleep quickly. He warns that insufficient sleep increases risks of heart disease, diabetes, and cognitive decline, conditions that run in his family.
Spector's daily ritual includes eating dinner earlier, putting away his phone, and taking a bath or shower in winter. By 10pm, he may watch television, and by 10.30pm, he employs mouth taping and earplugs. In a piece for the Telegraph, he explained that mouth taping trains the user to breathe through the nose, reducing snoring and preventing dry mouth that disrupts sleep. He described the method as 'transformational' for him.
However, Spector advises caution: mouth taping is not suitable for those with respiratory issues or a blocked nose. He recommends using medical-grade tape or specific mouth strips that are skin-safe and easily removable. The Sleep Foundation notes that benefits are mostly anecdotal, with few studies confirming claims, and potential side effects include skin irritation, discomfort, and breathing problems. Individuals with untreated sleep apnoea or chronic nasal congestion should avoid the practice.
Spector encourages trying the method but stresses consulting a doctor first. His routine highlights a growing trend in sleep hygiene, though experts urge careful consideration of risks.
