How to Stop Mouth Breathing at Night—Simple Tips to Improve Sleep, Stop Snoring and Boost Your Health

You already know that getting a good night’s rest is essential for good health. However, mouth breathing can interrupt the rapid eye movement (REM) sleep your body needs to function at its best. Like the name suggests, mouth breathing happens when you breathe through your mouth instead of your nose. The problem? It can lead to larger health concerns if you do it too often. Wondering how to stop mouth breathing while sleeping? Keep reading to hear from experts about why you might be breathing with your mouth and ways to prevent it from happening during bedtime. 

What causes mouth breathing?

“While it’s normal to breathe through the mouth sometimes—like in the midst of heavy exercise or during episodes of nasal congestion, chronic mouth breathing can be the result of medical problems,” says Jennie Stanford, MD, FAAFP, DipABOM, family physician and medical contributor for Drugwatch. 

Allergies, nasal congestion, sinus infections, snoring and other habits could all be contributing factors to mouth breathing during sleep, explains Dr. Stanford. Nasal blockages or anatomical abnormalities such as a deviated septum may also be reasons for mouth breathing.

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Signs of mouth breathing while sleeping

If you’re breathing through your mouth during sleep, you may notice symptoms either during the day or at night.

Mouth breathing can lead to “dry mouth, bad breath, snoring and even dental problems like cavities and gum disease,” says Chelsea Perry, DMD, owner of Sleep Solutions and a member of the American Academy of Dental Sleep Medicine. “If you’re waking up and experiencing more fatigue, it could be a sign you’re breathing through your mouth at night.”

Dr. Stanford says dry mouth is especially common, “as a result of the mouth staying open to breathe much of the time, with constant airflow through it.” She also points out that fatigue is a big one and can lead to other metabolic abnormalities associated with sleep deprivation.

Can mouth breathing while sleeping cause gas the next day?

If you find yourself feeling bloated or gassy when you wake, mouth breathing during sleep might be to blame. “Mouth breathing while sleeping can cause you to swallow more air, which might lead to gas or bloating the next day,” says Dr. Perry. “This happens because your digestive system ends up with excess air it needs to get rid of, which can feel uncomfortable.”

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How to stop mouth breathing while sleeping

Experts say there are a few easy ways to stop mouth breathing while sleeping. Nasal strips are a good place to start. “Try using a nasal strip to keep your airway open or practice breathing exercises that encourage breathing through your nose,” says Dr. Perry.

Check out this video to get started:

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Additionally, mouth strips or “mouth tape are a great resource for those of us who breathe through our mouth, which is the majority of people,” shares Todd Anderson, CSCS, NSCA, NCSF, human performance coach and founder and chief brand officer at Dream Performance and Recovery. The dream tape from his company Dream Performance and Recovery encourages nasal breathing and is designed for a deeper sleep, he notes.

Using a humidifier at bedtime can also help open your nasal passages. Dr. Perry says it helps to purify and circulate the air in your space. And since it adds moisture to the air, it helps prevent your mouth from becoming dry and opening as a result. If none of these are helping to eliminate mouth breathing, Dr. Perry encourages folks to see a doctor to check for nasal obstructions and further treatment. 

“People often don’t realize that mouth breathing can significantly affect sleep quality, causing more restless nights and even contributing to conditions like sleep apnea,” says Dr. Perry. “It’s something small that can have a surprisingly big impact on overall health.”