Waking up with a dry mouth or sore throat is more than just uncomfortable, it could be a sign you’re sleeping with your mouth open.
This habit, known as mouth breathing, can lead to issues like snoring, poor sleep quality, and even health problems like sleep apnea.
Fortunately, there are some great practical solutions that can help you train yourself to breathe through your nose while you sleep!
In this article, we’ll explore the common causes of mouth breathing at night, signs to look for, and ways to stop sleeping with your mouth open for better health, wellness, and sleep quality.
Signs of Mouth Breathing During Sleep
Mouth breathing can be tricky to catch because it happens while you’re asleep. However, there are several signs to watch out for that can indicate you’re sleeping with your mouth open.
These include:
- Waking up with a dry mouth
- Frequent sore throats
- Snoring
- Bad breath
- Poor oral health
Other indicators might be a hoarse voice in the morning or even dental issues like gum disease.
If you notice any of these symptoms, mouth breathing may be disrupting your sleep and overall well-being (you can also always ask your partner to watch you while you sleep!).
What Causes Mouth Breathing at Night
Mouth breathing at night can result from several underlying issues. Nasal congestion, caused by allergies or sinus problems, is one of the most common culprits. When your nasal passages are blocked, your body defaults to breathing through the mouth.
Other causes include anatomical factors such as a deviated septum or enlarged tonsils, which can restrict airflow through your nose.
Sleep disorders like obstructive sleep apnea can also lead to mouth breathing, as your body struggles to get enough oxygen. In many cases, mouth breathing is also just simply a bad habit.
Understanding the root cause of your mouth breathing is key to finding the best solution!
9 Ways to Stop Mouth Breathing at Night
If you’re tired of waking up with a dry mouth, here are some proven methods to help you stop mouth breathing and improve your sleep quality:
1. Mouth tape
Mouth taping involves placing a specially designed tape over your lips to gently encourage nasal breathing while you sleep.
It’s a simple but effective method to keep your mouth closed during the night and prevent mouth breathing.
By using mouth tape, you train your body to breathe through the nose, which has numerous benefits for your overall health. Learn more about how mouth taping can help in this article about the benefits of mouth taping for sleep, and check out the best mouth tapes for sleeping for a more detailed comparison of top brands.
Not all mouth tapes are equal though, which is why it’s important to choose a high-quality brand like Dream Recovery, which is made from organic, breathable bambook silk and a hypoallergenic adhesive that is kind on skin and easy to remove in the mornings.
Try Dream Recovery Mouth Tape now
2. Nasal strips or dilators
Nasal strips are adhesive bands applied across the nose to gently open the nasal passages, making it easier to breathe through your nose. These strips work by lifting the sides of the nose, which reduces resistance and helps air flow more freely.
Nasal dilators work in a similar way, except instead of opening the nasal passages from the outside, they are placed within your nose to open up the nasal passages from the inside.
Nasal strips are particularly useful for those who experience nasal congestion due to allergies or sinus issues. They are easy to use and non-invasive. Learn more here about nasal strips vs nasal dilators.
3. Chin straps
Chin straps are designed to hold your mouth closed while you sleep, preventing mouth breathing. They work by providing gentle pressure under the chin, which encourages the jaw to remain in a closed position. This solution is particularly effective for individuals who struggle to keep their mouths shut due to muscle relaxation during sleep.
Chin straps can also help reduce snoring, as they encourage nose breathing and improve airflow. However, they can be quite bulky and uncomfortable for some, making mouth tape a better option for keeping your mouth closed. Learn more here about chin strap vs mouth tape.
4. Saline nasal sprays
Saline nasal sprays offer a quick and effective way to clear nasal congestion, making it easier to breathe through your nose during the night.
These sprays use a saltwater solution to moisturize the nasal passages, helping to reduce irritation and swelling caused by allergies, colds, or dry air.
By using a saline spray before bed, you can keep your nasal passages clear, reducing the likelihood of needing to breathe through your mouth.
It’s a simple and natural method that can be used regularly without any side effects, improving overall nasal health.
5. Allergy treatments
Allergies are a common cause of nighttime mouth breathing, as nasal congestion makes it difficult to breathe through the nose.
Reducing allergens in your sleeping environment can significantly improve nasal airflow. Consider using hypoallergenic bedding, dust mite covers, closing the windows when pollen count is high, and using an air purifier to minimize allergens like dust, pet dander, and pollen.
You can also use over-the-counter allergy medications, such as antihistamines or nasal corticosteroids, to reduce inflammation and congestion, however, you shouldn’t rely on these as a long-term solution.
If you suspect allergies might be behind you’re mouth breathing but you’re unsure of what you might be allergic to, it's best to consult with an allergy specialist.
6. Sleep positioning
Your sleeping position plays a major role in whether you breathe through your nose or mouth. Sleeping on your back often leads to mouth breathing, as gravity can naturally cause your mouth to fall open.
Switching to a side-sleeping position can help keep your mouth closed and promote nasal breathing. Elevating your head with pillows can also improve airflow by reducing pressure on your airway.
You can also get a special pillow known as a wedge pillow, which can help put your head in a better position.
7. Try a humidifier
Dry air can irritate your nasal passages and throat, making it harder to breathe through your nose.
A humidifier adds moisture to the air, helping to keep your nasal passages hydrated and less inflamed. This is particularly useful in winter months or in dry climates where indoor air can become dehydrating.
By improving the moisture levels in your environment, a humidifier makes it easier to breathe through your nose at night, which might reduce the urge to breathe through your mouth. It can also help alleviate symptoms like dry throat and nasal congestion.
8. Breathing exercises
Practicing nasal breathing exercises during the day can help train your body to maintain the habit at night. One popular technique is Buteyko breathing, which involves consciously breathing through the nose to strengthen the respiratory system and reduce mouth breathing.
These exercises focus on improving your control over your breath and increasing your tolerance for carbon dioxide, which naturally encourages nasal breathing.
Here’s how you can practice the Buteyko breathing method:
- Exhale
- Hold that breath
- Plug your nose closed with your thumb and index finger
- Keep holding until you have the urge to breathe
- Now breathe normally for around 10 seconds
- Repeat this whole process a few times
9. Consult a healthcare professional
If you’ve tried various methods and are still struggling with mouth breathing, it may be time to consult a healthcare professional. Structural issues such as a deviated septum, enlarged tonsils, or nasal polyps may require medical intervention to correct.
A doctor or sleep specialist can assess your condition and recommend treatments such as surgery, nasal decongestants, or even continuous positive airway pressure (CPAP) therapy for sleep apnea. By addressing the root cause of your mouth breathing, you can find a long-term solution that significantly improves your sleep quality and overall health.
For more solutions, check out our article on how to train yourself to sleep with your mouth closed.
Benefits of Nose Breathing at Night
Switching to nose breathing while you sleep offers a range of health benefits. First, it improves oxygen absorption because the nasal passages filter, warm, and humidify the air before it reaches your lungs.
This can lead to better overall lung function and cardiovascular health. Nose breathing also promotes relaxation by stimulating the parasympathetic nervous system, helping you achieve deeper, more restorative sleep. (1) (2)
Moreover, it reduces the risk of snoring, improving your sleep quality and that of your partner. (3)
Finally, nose breathing can prevent issues like dry mouth and dental problems, which are common side effects of mouth breathing. (4)
Learn more here about mouth breathing vs nose breathing.
Final Thoughts
If you’ve been struggling with mouth breathing during sleep, don’t worry, there are plenty of solutions to help you break the habit!
From mouth tape to breathing exercises, these methods can improve your sleep quality and overall health. Managing your allergies and finding relief from nasal congestion can help to reduce your reliance on mouth breathing.
Try Dream Recovery Mouth Tape now - the #1 solution to stop mouth breathing!
References:
- Watso, Joseph C et al. (2023) Acute nasal breathing lowers diastolic blood pressure and increases parasympathetic contributions to heart rate variability in young adults. American journal of physiology. Regulatory, integrative and comparative physiology.
- Allen, Ruth. (2015) The health benefits of nose breathing. Nursing in general practice.
- Lee, Yi-Chieh et al. (2022) The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel, Switzerland)
- Tamkin J. (2020). Impact of airway dysfunction on dental health. Bioinformation.