Struggling to sleep with your mouth closed? Many people battle with mouth breathing during sleep, which can lead to an array of uncomfortable symptoms like dry mouth, snoring, disrupted sleep, and other health issues.
The good news? There are effective ways to train yourself to keep your mouth closed while you sleep!
In this article, we'll explore various methods to help you breathe through your nose and improve your sleep quality and overall well-being. Let’s dive in.
10 Ways to Train Yourself to Sleep with Your Mouth Closed
1. Mouth Tape
Mouth taping involves placing a small, specialized piece of tape over your lips before sleep to encourage nasal breathing. This technique is by far the most effective method to help keep your mouth closed and reduce mouth breathing at night.
However, it’s important to note that not all mouth tapes are created equal, making it really important to choose a high-quality product for the best results.
Dream Recovery Mouth Tape is the superior choice, thanks to the use of breathable and luxuriously soft organic bamboo silk and hypoallergenic adhesive. Not only is Dream Recovery Mouth Tape incredibly comfortable and gentle on the skin, but it’s also guaranteed to stay on all night to ensure uninterrupted efficacy.
2. Practice Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques, such as meditation and deep breathing exercises, can help you become more aware of your breathing patterns.
By practicing these techniques regularly, you can train your body to breathe through your nose, even while sleeping.
This reduces the likelihood of mouth breathing and improves overall sleep quality and well-being by activating your parasympathetic nervous system and increasing oxygen intake. (1)
3. Use a Chin Strap
A chin strap is a device designed to keep your mouth closed during sleep, however, it does come with some drawbacks.
Chin straps work by wrapping around your head and under your jaw, creating tension that aims to prevent your mouth from opening. While this can help to reduce mouth breathing, you may still be able to open your mouth with this device on.
Unfortunately, many people also experience discomfort and irritation when using chin straps.
Learn more about chin straps vs mouth tape here.
4. Sleep on Your Side
Sleeping on your back can cause your mouth to fall open more easily, leading to mouth breathing.
That means by sleeping on your side, you can encourage nasal breathing and reduce the chances of your mouth opening during sleep. Consider using a body pillow to maintain a comfortable side-sleeping position.
Propping your head up at a higher angle may also help to encourage your mouth to stay closed.
Keep playing around with different heights and positions until you find the sweet spot!
5. Nasal Strips
You might be prone to mouth breathing if you’re having a hard time breathing out of your nose properly.
Nasal strips are adhesive bands that you place over the bridge of your nose to open your nasal passages.
This can help you breathe more easily through your nose and might reduce the need to open your mouth during sleep. Nasal strips can be especially helpful if you’re someone who struggles with nasal congestion or allergies.
6. Nasal Dilators
Similarly to nasal strips, nasal dilators help to widen the diameter of your nasal passages, making it easier to breathe through your nose.
However, unlike nasal strips, nasal dilators are slightly more invasive, since they are placed inside the nostrils as opposed to the bridge of the nose.
Learn more about nasal strips vs nasal dilators.
7. Address Allergies and Nasal Congestion
Both allergies and nasal congestion can make it difficult to breathe through your nose, which can naturally lead to mouth breathing.
If this is the case, it’s important to explore the root causes of your congestion and allergies. These potential causes range from pet dander, mold, pollen, and more. If needed, you can see an allergy specialist to help determine what allergens you might be reacting to.
Eliminating these potential allergens from your environment is the first step. For further support your doctor might recommend allergy medications and nasal sprays to keep your nasal passages clear and open, however, these should be used sparingly.
Learn more about why you can’t breathe through your nose.
8. Strengthen Your Tongue and Jaw Muscles
Exercises that strengthen your tongue and jaw muscles can help you maintain better control over your mouth while you sleep. Simple exercises you can do to strengthen your tongue and jaw muscles include:
- Mewing, which involves pressing your tongue against the roof of your mouth
- Tongue and chin curls
- Using a jaw training device like Jawzrsize
- Chewing hard gum
Learn more about choosing the best chewing gum for jawline definition.
9. See a Myofunctional Therapist
A myofunctional therapist specializes in treating issues related to the muscles of the face, mouth, and throat.
They can provide more personalized exercises and techniques to improve your oral posture and breathing patterns based on your unique case.
While it might be quite a costly investment, consistent myofunctional therapy can help you develop the habit of nasal breathing, reducing the likelihood of mouth breathing during sleep.
10. Consider Surgical Interventions
In some cases, structural issues in your nasal passages can prevent you from breathing through your nose comfortably, causing issues with chronic mouth breathing.
Some of these structural issues can include nasal polyps, a deviated septum, and enlarged adenoids.
Consulting with an ENT (ear, nose, and throat specialist) can help determine if surgical interventions, such as correcting a deviated septum are necessary to improve nasal breathing and reduce mouth breathing during sleep.
The Benefits of Sleeping with Your Mouth Closed
Sleeping with your mouth closed has numerous benefits. It promotes nasal breathing, which filters and humidifies the air you breathe, reducing the risk of respiratory infections and the likelihood of snoring. (2)
Nasal breathing also improves oxygen exchange and activates your parasympathetic nervous system (“rest and digest” mode) which can reduce stress and anxiety, lower blood pressure and improve sleep. (1)
Sleeping with your mouth closed can also help to prevent dry mouth, which can improve the health of your oral microbiome, reducing the risk of cavities and gum disease. (3) (4)
Overall, keeping your mouth closed while you sleep leads to better sleep quality and improved overall health.
How Mouth Breathing During Sleep Affects Your Health
Mouth breathing during sleep can negatively impact your health through several mechanisms.
It can lead to dry mouth, increasing the risk of tooth decay and gum disease.
Mouth breathing is also linked to sleep disorders like obstructive sleep apnea, causing frequent awakenings and poor sleep quality.
Additionally, chronic mouth breathing can affect facial development in children, leading to long-term health issues. (5)
It also increases the risk of respiratory infections by bypassing the nasal passages' natural filtration system.
Overall, addressing mouth breathing is crucial for improving your overall health from head to toe.
The Connection Between Mouth Breathing and Sleep
Mouth breathing can significantly disrupt sleep and worsen various sleep disorders.
When you breathe through your mouth, it often increases snoring and reduces oxygen intake which can negatively impact your sleep quality.
Additionally, mouth breathing bypasses the nasal passages' natural filtration system, making you more susceptible to allergens and irritants that can further disrupt your sleep. This can lead to a cycle of poor sleep quality and health issues.
In summary, tackling mouth breathing can help improve sleep quality, reduce snoring, and lower your risk of associated health problems, leading to a more restful and healthier night's sleep!
FAQ
Is it bad to sleep with your mouth open?
Yes, it is bad to sleep with your mouth open since it has negative effects on oral health, sleep quality, jaw formation, snoring, and more.
Can mouth breathing during sleep be corrected?
Yes, mouth breathing during sleep can be corrected with various treatment options such as mouth tape, chin straps, breathing exercises, sleep positions, and by addressing nasal congestion.
What position can help keep my mouth closed during sleep?
Sleeping on your side is the best position to help keep your mouth closed during sleep and promote nasal breathing. Propping your head up with a higher pillow may also help to prevent mouth breathing.
Final Thoughts
Training yourself to sleep with your mouth closed can significantly improve your sleep quality and overall health.
By incorporating techniques like mouth taping, jaw strengthening exercises, using a chin strap, and addressing nasal congestion, you can encourage nasal breathing and enjoy the benefits of better sleep.
To stop mouth breathing in its tracks, add Dream Recovery Mouth Tape to your nighttime routine and watch your health transform!
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References
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Watso, J. C., Cuba, J. N., Boutwell, S. L., Moss, J. E., Bowerfind, A. K., Fernandez, I. M., Cassette, J. M., May, A. M., & Kirk, K. F. (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, 325(6), R797–R808. https://doi.org/10.1152/ajpregu.00148.2023
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Lee, Y. C., Lu, C. T., Cheng, W. N., & Li, H. Y. (2022). The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel, Switzerland), 10(9), 1755. https://doi.org/10.3390/healthcare10091755
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Tamkin J. (2020). Impact of airway dysfunction on dental health. Bioinformation, 16(1), 26–29. https://doi.org/10.6026/97320630016026
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Choi, J. E., Waddell, J. N., Lyons, K. M., & Kieser, J. A. (2016). Intraoral pH and temperature during sleep with and without mouth breathing. Journal of oral rehabilitation, 43(5), 356–363. https://doi.org/10.1111/joor.12372
- Zhao, Z., Zheng, L., Huang, X., Li, C., Liu, J., & Hu, Y. (2021). Effects of mouth breathing on facial skeletal development in children: a systematic review and meta-analysis. BMC oral health, 21(1), 108. https://doi.org/10.1186/s12903-021-01458-7