HOW TO STOP MOUTH BREATHING WHEN SLEEPING
Comprehensive Guide for Better Sleep
Mouth breathing while sleeping can disrupt your rest and lead to various health issues. Whether it is caused by nasal congestion, sleep position, or other factors, it is a common problem many people struggle with.
If you are waking up with a dry mouth, feeling groggy, or experiencing other related symptoms, this article will help you understand how to stop mouth breathing when sleeping and improve your overall sleep quality.
Note: this is not medical advice. Please contact a health professional if you have concerns.
Table of Contents
What is Mouth Breathing?
Mouth breathing refers to the act of inhaling and exhaling air through your mouth, instead of your nose. While it is normal to breathe through your mouth during intense physical activities or when you have nasal congestion, habitual mouth breathing, especially during sleep, can lead to various health problems.
Why is Nose Breathing Preferred Over Mouth Breathing?
Our bodies are designed for nasal breathing. The nose acts as a filter, humidifier, and temperature regulator for the air we breathe. When you breathe through your nose, the air is warmed and filtered, which helps to protect the lungs from irritants and pathogens. Nose breathing also promotes the release of nitric oxide, a gas that supports healthy blood flow and enhances oxygen absorption. In contrast, mouth breathing bypasses these essential processes, leading to dry mouth, potential dental issues, and even poor sleep quality.
Why Do I Mouth Breathe When I Sleep?
There are several reasons why people may breathe through their mouth while sleeping. Identifying the underlying cause is essential to finding an effective solution. Here are some common causes of mouth breathing during sleep:
1. Nasal Congestion
Nasal congestion from colds, allergies, or sinus infections can block your nasal passages, forcing you to breathe through your mouth.
2. Deviated Septum
A deviated septum is a structural issue in the nose that makes it difficult to breathe properly. People with a deviated septum often resort to mouth breathing during sleep.
3. Enlarged Tonsils or Adenoids
Children and adults with enlarged tonsils or adenoids may struggle with nasal breathing, which can lead to mouth breathing at night.
4. Sleep Apnea
Sleep apnea is a sleep disorder in which your breathing repeatedly stops and starts during sleep. People with obstructive sleep apnea (OSA) often breathe through their mouths due to airway blockages.
5. Chronic Allergies or Asthma
Allergies and asthma can cause inflammation in the nasal passages, leading to difficulty in nose breathing and, subsequently, mouth breathing during sleep.
6. Sleep Position
Certain sleep positions, especially sleeping on your back, can cause your jaw and tongue to relax and block nasal breathing, which results in mouth breathing.
What Are the Symptoms of Mouth Breathing?
Mouth breathing, especially during sleep, can have noticeable signs and symptoms. These can range from mild discomfort to significant health problems, if left unaddressed. Here are the most common symptoms to be aware of:
1. Dry Mouth or Throat
Waking up with a dry mouth or sore throat is one of the most common symptoms of mouth breathing. Without the moisture that nasal breathing provides, the mouth can become parched overnight.
2. Bad Breath
Mouth breathing can lead to reduced saliva production, which allows bacteria to thrive and can result in bad breath.
3. Snoring
Mouth breathers are more likely to snore because air is forced through a smaller space at the back of the throat, creating vibrations and noise.
4. Daytime Fatigue
Since mouth breathing can reduce the quality of sleep, you may wake up feeling fatigued or experience daytime sleepiness.
5. Chronic Nasal Congestion
Mouth breathing can lead to congestion as your body tries to protect the nasal passages, exacerbating the issue.
6. Dental Problems
Mouth breathing can dry out your gums, making you more susceptible to gum disease, cavities, and other dental problems.
Can Mouth Breathing While Sleeping Cause Gas the Next Day?
Yes, mouth breathing while sleeping can potentially cause gas the next day. This happens because, when you breathe through your mouth, you are more likely to swallow air (aerophagia). Swallowed air can travel into the stomach and intestines, leading to bloating, gas, and discomfort the following day.
The reason this occurs is that mouth breathing can alter the way your throat and esophagus function, leading to a greater likelihood of air intake. While it may not be a significant issue for everyone, those with a sensitive digestive system or pre-existing conditions like gastroesophageal reflux disease (GERD) may be more prone to this effect.
How Can You Stop Mouth Breathing While Sleeping?
If you are struggling with mouth breathing while sleeping, there are several steps you can take to address the issue and improve your sleep quality. Below are some effective methods to stop mouth breathing at night:
1. Address Nasal Congestion
If nasal congestion is causing you to breathe through your mouth, it is essential to address the underlying issue. This could include using over-the-counter decongestants, saline nasal sprays, or antihistamines if allergies are involved. You may also want to consider using a humidifier in your bedroom to keep the air moist, which can help reduce congestion.
2. Use Nasal Strips or Dilators
Nasal strips or external nasal dilators can help open your nasal passages and encourage nose breathing. These devices work by lifting the sides of the nose and preventing the collapse of the nasal walls.
3. Mouth Taping
Mouth taping is a method where a small piece of hypoallergenic tape is placed over the lips to gently encourage nasal breathing. This technique should be used with extreme caution and after consulting with your physician, especially for people with sleep apnea or other breathing disorders. We are personally not in favor of mouth taping, as there is very limited clinical proof of benefits. Read more about mouth taping here.
4. Try a Chin Strap
Chin straps are designed to hold your mouth closed while you sleep, promoting nasal breathing. These are commonly used by people with mild sleep apnea or those who snore due to mouth breathing.
5. Treat Structural Issues
If your mouth breathing is caused by structural issues such as a deviated septum or enlarged tonsils, you may need to consult a healthcare professional. In some cases, surgery may be recommended to correct the problem and improve airflow.
6. Practice Breathing Exercises
Breathing exercises such as the Buteyko method can help retrain your body to breathe through your nose. These exercises focus on reducing the volume of air you breathe, helping to promote nose breathing even while sleeping.
7. Use Orthodontic Devices
If mouth breathing is due to an overbite or another dental issue, an orthodontic device like a palate expander or braces may help correct the problem.
8. Allergy Management
If allergies are causing nasal congestion and leading to mouth breathing, you may want to manage your allergies more effectively. This could involve allergen-proof bedding, regularly washing sheets, and keeping windows closed during high pollen seasons.
How Should You Sleep to Avoid Mouth Breathing?
Your sleep position can significantly influence whether or not you breathe through your mouth during the night. And while all of the above tools may be helpful in trying to keep you from mouth breathing when sleeping, the root cause should be looked into, and some more natural ways can be put in place, such as below. Here’s how to adjust your sleeping habits to reduce mouth breathing:
1. Sleep on Your Side
Sleeping on your side is one of the best positions to promote nose breathing. This position prevents your tongue and jaw from relaxing backward and blocking your airway.
2. Elevate Your Head
Elevating your head with an adjustable bed or extra pillows can help keep your airways open, making it easier to breathe through your nose. However, be cautious about elevating your head too much, as it can strain your neck.
3. Avoid Sleeping on Your Back
Sleeping on your back increases the likelihood of mouth breathing because gravity can cause your tongue and jaw to relax and block your nasal passages. If you tend to sleep on your back, try using a body pillow to encourage side sleeping.
Mouth Breathing When Sleeping - Conclusion
Mouth breathing during sleep is more than just a minor inconvenience—it can affect your health, quality of sleep, and overall well-being. Understanding how to stop mouth breathing when sleeping involves identifying the root causes, addressing any underlying issues, and making changes to your sleep environment and habits. Whether it is managing allergies, correcting structural issues, or adjusting your sleep position, the key is to find a solution that works for you. By taking the right steps, you can enjoy better sleep and improved health.
By following these tips, you can reduce mouth breathing and improve your overall sleep quality. For more advice on sleep health, check out our other articles on bedding, mattresses, and sleep solutions.
References
- Colorado ENT and Allergy. (2022). 7 Ways To Stop Mouth Breathing. Retrieved from https://coloradoent.com/blog/7-ways-to-stop-mouth-breathing/
- WebMD. (2023). What To Know About Mouth Breathing. Retrieved from https://www.webmd.com/oral-health/mouth-breathing
- National Council On Aging. (2024). What To Know About Mouth Breathing While Sleeping. Retrieved from https://www.ncoa.org/adviser/sleep/mouth-breathing-and-sleep/
- Medical News Today. (2022). What to know about Buteyko breathing. Retrieved from https://www.medicalnewstoday.com/articles/buteyko-breathing
FAQ
Most frequent questions and answers
Mouth breathing during sleep is often caused by nasal congestion, allergies, a deviated septum, enlarged tonsils, or sleep apnea.
Mouth breathing can lead to dry mouth, snoring, and interrupted sleep, resulting in daytime fatigue and decreased overall sleep quality.
Yes, prolonged mouth breathing can cause dental issues, bad breath, throat irritation, and exacerbate conditions like sleep apnea or chronic fatigue.
Yes, sleeping on your side or elevating your head can help reduce mouth breathing by keeping airways open and encouraging nose breathing.
More Sleep Resources
Share this deal with a friend!
What causes mouth breathing while sleeping?
Mouth breathing during sleep is often caused by nasal congestion, allergies, a deviated septum, enlarged tonsils, or sleep apnea.
How does mouth breathing affect sleep quality?
Mouth breathing can lead to dry mouth, snoring, and interrupted sleep, resulting in daytime fatigue and decreased overall sleep quality.
Can mouth breathing be harmful to health?
Yes, prolonged mouth breathing can cause dental issues, bad breath, throat irritation, and exacerbate conditions like sleep apnea or chronic fatigue.
Can changing sleep position stop mouth breathing?
Yes, sleeping on your side or elevating your head can help reduce mouth breathing by keeping airways open and encouraging nose breathing.
Is mouth taping safe for stopping mouth breathing?
Mouth taping can be effective, but it should be done cautiously. People with sleep apnea or other breathing disorders should consult a doctor first.
Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
