Do you wake up with a dry mouth or bad breath? Chances are, you’re breathing through your mouth!

 

Mouth breathing (especially at night) can lead to really poor sleep quality, gum disease, and long-term health issues. For people with sleep apnea or nasal congestion in particular, it’s a very common challenge.

 

The great news is that mouth breathing can be pretty easily addressed with simple remedies that promote nasal breathing.

 

In this guide, we’ll explore proven solutions, from mouth taping to lifestyle changes to help you breathe through your nose and improve your overall well-being in the process. 

 

Key Takeaways 

 

• Mouth breathing can cause dry mouth, bad breath, gum disease, and poor sleep quality.
• Chronic mouth breathing is linked to dental problems, and obstructive sleep apnea, and could even negatively affect cardiovascular health.
• Addressing nasal congestion and allergies with lifestyle changes and nasal strips can help promote nasal breathing by preventing a reliance on breathing through your mouth.
• Simple remedies like mouth tape can stop mouth breathing in its tracks.
• Practicing breathing exercises and adjusting your sleep position are effective ways to encourage healthier breathing habits.

 

7 Remedies to Stop Mouth Breathing at Night 

 

If you’re looking to stop breathing through your mouth, these remedies address common causes like congestion, allergies, and poor habits to promote nasal breathing and better sleep.

 

Mouth Tape 

 

Mouth taping is an innovative technique to stop mouth breathing while you sleep. It involves placing a medical-grade, adhesive tape over your lips before bedtime to encourage nasal breathing. 

 

This super simple practice can prevent dry mouth, improve sleep quality, and reduce the risk of snoring. 

 

Mouth tape works by keeping your mouth closed which switches you over to nasal breathing, which is essential for optimal oxygen intake and deep sleep.

 

If you want to get your hands on the best mouth tape for sleeping, look no further than Dream Recovery. Made from a luxuriously soft organic bamboo silk and a specialized hypoallergenic adhesive that’s both gentle on the skin while still being sturdy enough to stay on all night without the need for readjustments. 

 

Learn more here about the benefits of mouth taping for sleep and explore the best mouth tape for sleep apnea.

Nasal Strips or Decongestants

 

Nasal strips are an effective way to reduce mouth breathing caused by congestion. These adhesive nasal strips are placed on the outer bridge of your nose and use a spring-like action to gently open your nasal passages, allowing for easier airflow and encouraging nose breathing. 

 

Nasal dilators work in a similar way but are placed inside the nasal passages to open them up from the inside out. Learn more here about nasal strips vs nasal dilators.

 

Saline sprays or decongestants can also help to provide relief for stubborn blockages by reducing some of the swelling and mucus within your nasal tissues.

 

By targeting the root cause of nasal blockages, you can retrain yourself to keep your mouth closed and breathe through your nose during sleep. For the best results, you might want to consider pairing nasal strips with other remedies too.

 

Sleep Position Adjustments

 

The position that you sleep in can play a crucial role in how you breathe at night. Sleeping on your back often causes your mouth to fall open, leading to mouth breathing. It can also cause the tissues in your throat to collapse inwards, leading to snoring and breathing disruptions. 

 

Therefore, switching to a side-sleeping position can naturally encourage nasal breathing and reduce the likelihood of mouth breathing and snoring.

 

If you struggle to stay asleep on your side, you can try to use a body pillow to keep you in this position more easily. An elevated wedge pillow might also help create a more conducive position to prevent mouth breathing and reduce snoring.

Treat Your Allergies to Prevent Mouth Breathing 

 

One of the common root causes of nasal congestion and mouth breathing is allergies. 

 

When exposed to allergens like pet dander, dust mites, pollen, or mold, some people have an inflammatory response within their nasal passages that results in increased mucus production and congestion. This can cause you to breathe through your mouth.

 

Managing allergies can help to prevent this. It’s best to start by identifying your triggers and eliminating them from your bedroom as much as possible. 

 

Here are some ways to reduce your exposure to allergens:

 

• Use hypoallergenic bedding
• Get an air purifier
• Keep pets out of your sleeping space
• Shut the windows when the pollen counts are high

Exercises to Promote Nose Breathing 

 

Practicing breathing exercises, such as Buteyko breathing, can help retrain your body to rely on nasal breathing. These exercises involve controlled breathing techniques that promote oxygen efficiency and encourage nasal airflow. Consistent practice can reduce over-breathing, improve oxygen delivery, and minimize the habit of mouth breathing.

 

Here are some simple steps for Buteyko breathing:

 

• Sit comfortably in a quiet space, keeping your body relaxed.
• Breathe gently in and out through your nose, keeping your mouth closed.
• Take shallow, light breaths.
• After a gentle exhale, pinch your nose shut with your fingers to hold your breath.
• Hold your breath until you feel the need to breathe.
• Release your nose and resume light nasal breathing, staying calm and controlled.
• Allow your breathing to normalize before repeating the cycle.
• Perform this process 5–10 times during a session.

 

Dedicate just a few minutes daily to focused breathing exercises like the Buteyko breathing method. Over time, you’ll notice improved nasal airflow and healthier breathing patterns (even while sleeping!).

Mouthguards

 

Mouthguards can help prevent mouth breathing and snoring by keeping your jaw in the correct position and preventing the soft tissues in your throat from collapsing inwards.

 

They are especially useful for people who grind their teeth or have sleep disorders like sleep apnea. If you’re interested in trying a mouthguard, it’s best to have a custom appliance made by a dentist that fits the exact shape of your mouth and teeth, as opposed to an over-the-counter option.

 

Learn more about how mouthguards help with snoring and explore CPAP alternatives for sleep apnea.

Chin Straps

 

Chin straps are designed to keep your mouth closed by supporting your chin and preventing your mouth from falling open. This device wraps around your head and under your chin, gently encouraging your jaw to stay closed. 

 

While they work in a similar way to mouth tape, they tend to be less effective since you can still open your mouth while wearing a chin strap.

 

Some people also find them bulky and uncomfortable since the straps can create pressure on your face, and lead to skin irritation and sweating - all of which may disrupt your sleep. 

Try a Humidifier

 

Dry air can cause your nasal passages to become irritated, increasing the chance of nasal congestion and mouth breathing. 

 

Using a humidifier in your bedroom adds moisture to the air, helping to keep your nasal passages moist and clear. 

 

This can reduce nasal congestion and make it easier to breathe through your nose. A humidifier can also alleviate symptoms of allergies and sinus issues, further preventing mouth breathing.

 

The optimal humidity ranges from 40-60%, which can be set on the device. Just remember to clean it regularly to reduce the build-up of mold and bacteria which could worsen your breathing. 

 

 

Try Dream Recovery Mouth Tape now and transform your health.

 

8 Ways to Stop Mouth Breathing 

 

• Use mouth tape to seal your lips during sleep
• Treat allergies with medication or environmental adjustments
• Clear nasal blockages with saline sprays or decongestants
• Sleep on your side to encourage nasal breathing
• Practice daily breathing exercises to improve nasal airflow
• Use nasal strips to widen your nasal passages
• Stay hydrated and use a humidifier in your bedroom

 

Health Risks of Sleeping With Your Mouth Open

 

Mouth breathing can lead to several health risks, both short- and long-term. Breathing through your mouth instead of your nose often results in dry mouth, which reduces saliva production. 

 

This creates an environment where bacteria can thrive, leading to an increased risk of bad breath, gum disease, and tooth decay. (1)

 

Chronic mouth breathing is also associated with sinus issues, nasal congestion, and poor sleep quality.

 

In children, prolonged mouth breathing can affect jaw development, leading to "mouth breathing face" and misaligned teeth. (2)

 

For adults, it’s often linked to obstructive sleep apnea, a condition that increases the risk of heart disease, stroke, and daytime fatigue. (3)

 

FAQ

 

How do you train yourself to stop mouth breathing?

 

The best way to train yourself to stop mouth breathing is to use mouth tape, practice nasal breathing exercises, and reduce nasal congestion.

 

Can I unlearn mouth breathing at night?

 

Yes, you can unlearn mouth breathing at night. The best way to unlearn mouth breathing at night is by sealing your lips with a medical-grade mouth tape.

 

Is it too late to be a nose breather?

 

It is never too late to be a nose breather. By practicing nasal breathing exercises like the Buteyko method and by using mouth tape at night, you can successfully become a nose breather at any age.

 

What is the cause of mouth breathing?

 

The cause of mouth breathing can stem from nasal congestion and blockages or simply from a bad habit. 

 

What is the best way to open your nasal passages?

 

The best way to open your nasal passages is by using nasal strips or dilators, by reducing your exposure to allergens like pet dander, mold, and pollen, and by using a humidifier to moisten the air.

Final Thoughts 

 

Mouth breathing doesn’t have to disrupt your health or sleep quality! By addressing nasal congestion, using mouth tape, and practicing healthy breathing habits, you can encourage nasal breathing and reduce the risks associated with being a mouth breather.

 

 

Stop mouth breathing in its tracks with Dream Recovery Mouth Tape.

References:

1. Llena-Puy C. (2006). The rôle of saliva in maintaining oral health and as an aid to diagnosis. Medicina oral, patologia oral y cirugia bucal, 11(5), E449–E455.
   
   
2. Lin, L., Zhao, T., Qin, D., Hua, F., & He, H. (2022). The impact of mouth breathing on dentofacial development: A concise review. Frontiers in public health, 10, 929165. https://doi.org/10.3389/fpubh.2022.929165
   
   
3. Yi-Fong Su, V., Chou, K. T., Tseng, C. H., Kuo, C. Y., Su, K. C., Perng, D. W., Chen, Y. M., & Chang, S. C. (2023). Mouth opening/breathing is common in sleep apnea and linked to more nocturnal water loss. Biomedical journal, 46(3), 100536. https://doi.org/10.1016/j.bj.2022.05.001