Have you ever been kept awake by a dry mouth or felt completely exhausted in the morning? Then there is a good chance that you unconsciously sleep with your mouth open. This may seem harmless, but it can lead to annoying complaints such as snoring, a dry throat and even sleep apnea. But why do people actually sleep with their mouth open? And, perhaps more importantly, what can you do about it?
In this blog we delve into the causes and consequences of mouth breathing while sleeping and give you practical tips to tackle this problem.
Why do some people sleep with their mouths open?
There are several reasons why people leave their mouths open while sleeping. Often it has to do with breathing problems or habits that have developed over the years. Here are the most common causes:
Stuffy nose
One of the biggest culprits is a blocked nose. If you can’t breathe properly through your nose – for example due to allergies, a cold or a deviated septum – your body automatically looks for another way to get oxygen: through your mouth.
Poor nasal hygiene
Sometimes the problem is not so much a physical condition, but a lack of nasal hygiene. Dust, pollen and dry air can irritate your nasal passages, causing your nose to partially close. Regularly rinsing your nose with a saline solution can make a big difference.
Relaxation of the muscles
During sleep, your muscles relax, including your jaw and tongue. In some people, this relaxation is so strong that the mouth falls open by itself. This is more common in older people or people with weak jaw muscle structure.
Suffering from sleep apnea
People with sleep apnea experience short pauses in breathing during sleep, causing their body to automatically seek a more efficient way to get oxygen. Mouth breathing is often the result.
Mouth breathing is a habit
Some people have (unconsciously) taught themselves to sleep with their mouth open. This may have started as a child, for example due to frequent colds, and has remained a habit.
The Effects of Sleeping with Your Mouth Open
You may think, “Oh well, who cares how I breathe during sleep?” But sleeping with an open mouth can have nasty consequences.
1. Dry mouth and throat
Breathing through your mouth all night causes saliva to evaporate faster, which can cause you to wake up with a dry mouth and throat. This can lead to a hoarse voice and even an increased risk of cavities and gum disease.
2. Snoring
Snoring often gets worse when you sleep with your mouth open. The air passing through the loose tissues in your throat causes vibrations, which results in the familiar snoring sound. This can not only be annoying for your bed partner, but also affect the quality of your sleep.
3. Fatigue and low energy
Mouth breathing results in less efficient oxygen uptake. This results in less deep sleep, which in turn leads to fatigue during the day. Many mouth breathers complain of a lack of energy and difficulty concentrating.
4. Bad breath (halitosis)
A dry mouth means less saliva, and saliva helps keep bacteria in your mouth under control. The result? A less fresh breath in the morning.
What can you do to stop mouth breathing while sleeping?
Fortunately, there are several ways to tackle this problem. Here are some effective tips:
1. Train yourself to breathe through your nose
A good exercise is to consciously breathe through your nose during the day. Breathe in through your nose and out through your mouth. This trains your body to continue breathing through your nose at night.
2. Improve nasal breathing
- Rinse your nose regularly with a saline solution.
- Use a humidifier in your bedroom if the air is dry.
- Visit an ENT doctor if you often suffer from a stuffy nose.
3. Mouth Taping
A popular method is “mouth taping”, where you put a mouth tape over your mouth before going to sleep. This forces you to breathe through your nose. It may sound crazy, but many people have positive results with this.
4. Adjust your sleeping position
Sleeping on your back increases the chance of your mouth falling open. Try sleeping on your side to prevent this. You can use a special anti-snoring pillow that keeps you in the right position.
5. Strengthen your jaw muscles
Some exercises can help strengthen your jaw and tongue muscles, so that your mouth is less likely to fall open. Think of chewing on solid foods and specific mouth muscle exercises.
6. Treatment of underlying conditions
If you have sleep apnea or another medical condition, it's a good idea to have it evaluated by a doctor. Sometimes a CPAP machine or a device (such as a mandibular advancement device) can help keep your airway open.
Mouth breathing while sleeping is not as innocent as it seems
Sleeping with your mouth open may seem like a small habit, but the consequences can be serious: snoring, fatigue, dry mouth, and even poorer breathing efficiency. Fortunately, there are many ways to tackle this problem, from simple nasal irrigation to mouth taping and jaw exercises.
Do you notice that you often wake up with a dry mouth or are tired during the day? Then it is definitely worth checking if you are breathing through your mouth at night and if you can improve this.
Have you ever tried to improve your nasal breathing? What worked (or didn’t work) for you? Let me know in the comments!
