Bad Morning Breath: Why it Happens and How to Stop it

Waking up with bad morning breath is something you might be feeling really self-concious about (especially if you have a new partner!). 

 

Morning breath is a pretty common concern, so much so that it’s often considered a “normal” occurrence, but it can actually indicate some health issues that might need tackling.

 

So, what exactly causes this smell, and how can you put an end to it? 

 

Morning breath, often a result of various factors like mouth breathing, poor oral hygiene, and diet, can usually be managed pretty effectively with just a few interventions.

 

In this article, we’ll explore the causes of bad morning breath and offer some practical solutions to help you start your day with more confidence and fresher breath.

 

Why Do I Wake Up with Bad Morning Breath?

 

Bad morning breath is also known as "morning halitosis," and is a common issue that might stem from several different factors. 

 

Understanding these potential causes can help you take the first steps to prevent it:

 

Cause #1: Mouth Breathing & Dry Mouth

 

Did you know that mouth breathing is one of the most significant causes of bad morning breath? (1)

When you sleep with your mouth open, air moves over your oral tissues, causing your saliva to evaporate and dry out your mouth. 

 

Saliva is essential for washing away bacteria and food particles that cause bad breath. Without enough saliva, bacteria thrive, leading to that a strong, unpleasant odor in the morning.

 

Cause #2: Decreased Saliva Production

 

Saliva production can naturally decrease while you sleep. Saliva helps neutralize acids and wash away bacteria that cause bad breath. (2)

 

When saliva levels drop, bacteria multiply, resulting in bad morning breath.

 

Cause #3: Poor Oral Hygiene

 

If you don't brush and floss your teeth regularly, particularly before bed, food particles can remain in your mouth, breaking down overnight and causing a bad smell. 

 

Bacteria overgrowth that causes gum disease and dental cavities can also contribute to morning breath and bad breath throughout the day.

 

The good news? There are simple yet super-effective home remedies to combat bad breath right at home, targeting the root causes and helping keep your breath lovely and fresh!

 

Cause #4: Consuming Certain Foods

 

Eating certain pungent foods like garlic, onions, or spicy dishes before bedtime can lead to lingering odors in your mouth. 

 

These foods contain sulfur compounds that can be released while you sleep, resulting in bad breath.

 

Cause #5: Health Conditions

 

Some health conditions can also contribute to bad morning breath.

 

For example, sinus infections are a common culprit since the mucus in your infected nasal passages can often have an odor. When this mucus drips down into the back of your throat it might cause bad breath. 

 

If you have nasal congestion but you’re unsure if it might be a sinus infection, learn more here:

Why Do I Wake Up with a Stuffy Nose?
Why Can’t I Breathe Through My Nose When I Sleep?

 

Some other conditions that might cause bad breath include acid reflux, diabetes, and periodontal disease. These can cause an overgrowth of bacteria or the production of odorous gases, which lead to halitosis (bad breath). (3)

 

How To Prevent Morning Breath

 

Preventing bad morning breath involves addressing its root causes, with mouth breathing being one of the most important to tackle! 

 

Here is a variety of effective strategies to ensure fresher breath when you wake up in the mornings:

 

Solution #1: Use Mouth Tape

 

Mouth tape is by far considered the best solution to combat mouth breathing, a primary cause of bad morning breath. 

 

By taping your mouth shut while you sleep, this promotes nasal breathing, which keeps your mouth moist and creates an environment that makes it harder for odor-causing bacteria to grow and proliferate. 

 

Using a high-quality product such as Dream Recovery’s organic bamboo silk mouth tape is a simple solution that can make a truly significant difference in reducing morning breath. 

 

 

Try Dream Recovery Mouth Tape Now

 

Solution #2: Practice Good Oral Hygiene

 

Brushing twice a day and flossing your teeth before bed are crucial steps in preventing bad breath. 

 

Being consistent with your oral hygiene practices will help to remove food particles and plaque that can cause an odor. 

 

If you want to take it a step further, using a tongue scraper can also reduce morning breath by helping to eliminate bacteria that accumulate on your tongue.

 

Solution #3: Stay Hydrated

 

Drinking plenty of water throughout the day and before bed helps keep your mouth hydrated and boosts your overall health. 

 

That’s because a hydrated mouth produces more saliva, which is essential for keeping the pH and moisture level of your mouth in optimal conditions which helps to reduce the growth of bacteria that cause bad breath.

 

Solution #4: Avoid Pungent Foods Before Bed

 

Avoid eating foods like garlic, onions, or spicy dishes late in the evening. These foods can release sulfur compounds that linger in your mouth and cause morning breath.

Solution #5: Address Health Conditions

 

If you have a health condition like sinusitis, acid reflux, or diabetes that might be contributing to your morning breath, it’s important to seek medical advice. 

 

Getting the right treatment with the help of a healthcare provider can significantly reduce or eliminate bad breath caused by these conditions.

 

Solution #6: Visit The Dentist & Hygienist

 

Cavities, tooth infections, and periodontal disease are common causes of bad breath. If you want to take care of your oral health and in turn prevent morning breath, schedule regular checkups at the dentist and visit the oral hygienist every 6 months. 

 

See your dentist right away if you’re struggling with tooth pain or gum swelling and inflammation. 

 

Instant Solutions for Freshening Bad Breath

 

If you need to quickly freshen your breath in the morning, here are some instant solutions that can help:

 

#1: Brush Your Teeth

 

Brushing your teeth immediately after waking up is the most effective way to eliminate bad breath. 

 

Ensure you brush thoroughly (without scrubbing), focusing on your tongue and the back of your teeth where more bacteria often accumulate.

#2: Use Mouthwash

Mouthwash can provide a quick and effective solution to bad breath. Opt for an alcohol-free, natural formula to avoid drying out your mouth and messing with your oral microbiome balance, which can lead to worse breath later.

#3: Chew Some Sugar-Free Gum

 

Chewing sugar-free gum helps stimulate saliva production, which can help to wash away bacteria and food particles. 

 

Look for gums containing xylitol, as this sweetener has been shown to help reduce bacteria in the mouth and promote dental health.

 

Chewing gum also has the added benefit of promoting a stronger jaw. Learn more about the best chewing gum for jawline definition.

 

#4: Use a Tongue Scraper

 

A tongue scraper has been used in Ayurvedic medicine for thousands of years and helps remove bacteria and debris from the tongue, a common source of bad breath. Using it regularly can greatly improve your breath.

 

#5: Drink Water

 

Drinking water helps rinse away food particles and bacteria that can cause bad breath. Staying hydrated also promotes saliva production which is essential for maintaining fresh breath.

 

Final Thoughts

 

Waking up with bad morning breath is a common issue that might leave you feeling embarrassed. While morning breath may seem unavoidable, understanding its causes, like mouth breathing and poor oral hygiene, can help you take proactive steps to prevent it.

 

Mouth taping is one of the most effective solutions for combating morning breath by encouraging nasal breathing and reducing dry mouth, alongside other strategies like staying hydrated and visiting your dentist regularly. 

 

 

Try Dream Recovery Mouth Tape now and eliminate bad breath for good

 

References:

1. Alqutami, J., Elger, W., Grafe, N., Hiemisch, A., Kiess, W., & Hirsch, C. (2019). Dental health, halitosis and mouth breathing in 10-to-15 year old children: A potential connection. European journal of paediatric dentistry, 20(4), 274–279. https://doi.org/10.23804/ejpd.2019.20.04.03
   
   
2. Vila, T., Rizk, A. M., Sultan, A. S., & Jabra-Rizk, M. A. (2019). The power of saliva: Antimicrobial and beyond. PLoS pathogens, 15(11), e1008058. https://doi.org/10.1371/journal.ppat.1008058
   
   
3. Tungare S, Zafar N, Paranjpe AG. Halitosis. [Updated 2023 Aug 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534859/