7 Ways to Stop Mouth Breathing at Night

Mouth breathing while sleeping is a common issue that can lead to various health problems, especially when it becomes a frequent habit. While occasionally sleeping with your mouth open may occur because of nasal obstruction from conditions like allergies or a cold. Regularly doing so can contribute to dry mouth, poor sleep quality, and even dental issues [*].

Fortunately, there are several effective strategies to help you transition to breathing through your nose while you sleep. Here, we will learn how to stop sleeping with your mouth open for a more restorative sleep experience.

Is Mouth Breathing Bad for You?

Mouth breathing can be harmful, especially if it happens often. It dries out your mouth, which can cause bad breath and increase the chance of cavities. It can also lead to poor sleep, snoring, and even sleep apnea, making you feel tired during the day.

Mouth breathing also leads to a dry oral environment, which is conducive to the growth of bacteria. This can result in halitosis (bad breath) and increase the likelihood of cavities and gum disease [*]. Over time, it may lead to more serious health problems, but switching to nasal breathing can help avoid these issues.

What Causes Mouth Breathing at Night?

A common cause of mouth breathing at night is nasal congestion. When your nose is blocked due to allergies, colds, or sinus infections, your body resorts to mouth breathing to get enough air [*].

Other possible causes include:

• Deviated septum or nasal structural issues
• Enlarged tonsils or adenoids
• Sleep apnea
• Habitual mouth breathing
• Sleeping on your back (especially when combined with nasal congestion or anatomical issues)

Signs That You’re Mouth Breathing at Night

Mouth breathing at night can lead to various uncomfortable symptoms. Here are some common signs that you're mouth breathing while sleeping:

• Dry mouth or throat when you wake up
• Bad breath in the morning
• Snoring or noisy breathing during sleep
• Chapped lips from mouth dryness
• Feeling tired or having poor sleep quality
• Morning headaches
• Sore throat without other cold symptoms
• Dark spots underneath the eyes (due to fatigue or poor sleep quality)

How to Stop Mouth Breathing at Night

To effectively stop mouth breathing at night, implementing a few practical strategies can make a significant difference:

1. Clear your nasal passages

Clearing your nasal passages before going to bed can greatly help reduce mouth breathing at night by making sure your nose is open and clear. Using a saline spray or nasal rinse before bed can help clear mucus and allergens to it easier to breathe through your nose.

Saline sprays like the Allermi Salinity Spray can moisturize your nasal passages, which relieves dryness and irritation while flushing out allergens.

Managing allergies with antihistamines, decongestants, or nasal sprays before bed helps address swelling and blockage that can disrupt nasal breathing.

Combination nasal sprays, like Allermi, are particularly effective for treating rhinitis.

Allermi offers comprehensive relief by combining up to four active ingredients, each targeting specific symptoms: oxymetazoline (congestion and stuffy nose), azelastine (for sneezing and itching), ipratropium (for runny nose and post-nasal drip), and triamcinolone (for allergic inflammation).

Related: How to Unstuff Your Nose Instantly

2. Practice nasal breathing

Practicing nasal breathing during the day helps train your body to breathe through your nose rather than your mouth. When you focus on breathing through your nose while you're awake, you strengthen the muscles that support nasal breathing and build better habits.

Over time, this habit becomes more natural, which reduces the chances of mouth breathing while you sleep at night.

3. Elevate your head

Using extra pillows or a wedge to lift your head can help reduce mouth breathing at night. This technique is essential for those wondering how to sleep with their mouth closed, as elevating your head keeps your airways open and prevents your tongue or soft tissues from blocking your throat.

It’s a simple adjustment that takes advantage of gravity.

4. Consider mouth taping

Gently taping your mouth shut before bed, commonly referred to as “mouth taping,” involves applying a small piece of medical tape or a specialized mouth tape across your lips to keep your mouth closed while you sleep.

This technique encourages your body to breathe through your nose. This is especially beneficial for those who often find themselves waking up with a dry mouth or snoring, as it can encourage deeper, more restful sleep. However, remember to use a safe, hypoallergenic tape designed for this purpose to avoid irritation.

5. Stay hydrated

Drinking adequate amounts of water keeps the mucous membranes in the nasal passages and throat moist. When these areas are hydrated, they are less likely to become irritated or inflamed, which can contribute to congestion. This reduces the need to breathe through the mouth due to obstruction or discomfort.

6. Reduce stress

When a person experiences stress, the body enters a state of heightened alertness — and this response causes muscles to tense up, particularly in the neck, shoulders, and chest. Tension in these areas may lead to shallow breathing, which prompts individuals to breathe through their mouths instead.

By managing stress with techniques like relaxation exercises, deep breathing, or mindfulness, you can reduce muscle tension and encourage breathing through your nose.

7. Exercise

Regular exercise strengthens the diaphragm and intercostal muscles (the muscles between the ribs), which are essential for effective breathing. Stronger respiratory muscles facilitate deeper inhalations and more complete exhalations.

Additionally, staying active promotes better sleep patterns and reduces the risk of sleep disorders like sleep apnea.

When to See a Doctor for Mouth Breathing at Night

You should see a doctor for mouth breathing at night if it keeps happening even after trying simple remedies, or if you have other worrying symptoms. If you snore a lot, feel very sleepy during the day, or think you might have sleep apnea (which causes breathing stops during sleep), it's important to get checked out.

Also, if you have constant nasal congestion, a sore throat, or dental problems related to mouth breathing, a doctor can help find the cause and suggest the right treatment. Getting help early can improve your sleep and health.

The Bottom Line

Mouth breathing at night can lead to various health issues, from dry mouth to poor sleep quality, but it doesn't have to be a permanent problem. Learning how to stop breathing through your mouth at night using these strategies allows you to sleep better!

References:

1. Masutomi, Y., Goto, T., & Ichikawa, T. (2024). Mouth breathing reduces oral function in adolescence. Scientific Reports, 14(1), 1-8. https://doi.org/10.1038/s41598-024-54328-x
2. Harvard Health. (2015, August 6). Does breathing through my mouth affect my dental health? https://www.health.harvard.edu/newsletter_article/does-breathing-through-my-mouth-affect-my-dental-health
3. Rausch-Phung, E., & Rausch-Phung, E. (2023, December 7). Is Sleeping With Your Mouth Open Bad? Sleep Foundation. https://www.sleepfoundation.org/snoring/sleeping-with-mouth-open