When you think about insomnia, you probably blame stress, too much screen time, or even caffeine. But what if something as simple as how you breathe at night is making it harder to sleep?
Mouth breathing is easy to overlook, yet it can have a significant impact on your sleep quality. If you often wake up tired, with a dry mouth, or find it difficult to fall asleep, your breathing habits might be the missing piece.
In this article, we’ll discuss the link between mouth breathing and insomnia, the signs to look out for, and practical steps you can take to breathe better and finally sleep better.
What Is Mouth Breathing and Why Does It Happen?
Mouth breathing occurs when you take in air mainly through your mouth instead of your nose.
At first, it might not seem like a big deal. After all, air is air, right? But the way you breathe makes a huge difference to your health and sleep.
Nasal breathing or breathing through the nose is the body’s natural and preferred way to breathe.
Your nose filters out dust and allergens, warms and moistens the air, and even produces nitric oxide, a gas that helps your body absorb oxygen more efficiently.
In contrast, mouth breathing brings in cooler, drier, unfiltered air. This often leads to dryness in the throat, irritation, and even inflammation.
During sleep, when the jaw relaxes and the tongue falls back, mouth breathing can also partially block the airway, causing snoring and restless nights.
So, why do people mouth breathe? It can happen for many reasons, including:
- Nasal congestion from allergies or colds
- Deviated septum or structural issues in the nose
- Enlarged adenoids or tonsils
- Asthma or chronic airway problems
- Childhood habits like thumb-sucking or prolonged pacifier use
- Environmental factors such as dry air or poor ventilation
Sometimes, mouth breathing becomes a habit without people even realizing it. However, over time, it can interfere with restful sleep and contribute to more significant problems, including insomnia.
That’s why understanding the connection between insomnia and mouth breathing is so important. So, how can mouth breathing cause insomnia?
The Connection Between Mouth Breathing and Insomnia
Insomnia is one of the most common sleep disorders. It is defined as difficulty falling asleep, staying asleep, or waking too early and not being able to return to sleep.
For some, insomnia is short-term and linked to stressful events, but for others it becomes chronic and can last for months or even years.
Research shows that around 30 to 36 percent of adults experience at least one symptom of insomnia, and about 10 percent live with ongoing insomnia that impacts their daily lives.
The causes of insomnia are varied. Stress, anxiety, depression, irregular schedules, shift work, and chronic health conditions are all common triggers.
At the core of many cases is a state called hyperarousal, where the nervous system is stuck in “fight or flight” mode. Instead of winding down at night, the body and brain remain on high alert, making it difficult to drift into restful sleep.
Another factor that often goes unnoticed is how you breathe, both during the day and at night.
Can Mouth Breathing Lead to Insomnia?
The answer is yes. Mouth breathing can directly contribute to insomnia by disrupting the body’s ability to relax and stay asleep. Here are some reasons why mouth breathing can lead to insomnia:
- Dryness and irritation: Unlike the nose, the mouth does not filter, warm, or humidify air. Breathing through the mouth allows cold, dry air to flow directly into the throat. This can cause dryness, inflammation, and frequent waking.
- Snoring and airway blockage: When the jaw relaxes during sleep, the mouth often falls open, and the tongue can slip back, partially blocking the airway. This increases the risk of snoring and even obstructive sleep apnea. Studies show that up to 67 percent of people with sleep apnea also report insomnia symptoms, which shows how closely breathing problems and poor sleep are connected.
- Reduced oxygen exchange: Nasal breathing produces nitric oxide, which helps the body absorb oxygen more efficiently and supports healthy circulation. Mouth breathing bypasses this process, lowering oxygen levels in the blood. When oxygen is low, the brain stays more alert, which prevents the body from reaching deep, restorative sleep cycles.
- Hyperarousal from fast breathing: Mouth breathing is typically faster, heavier, and shallower than nasal breathing. This type of breathing activates the sympathetic nervous system, also known as the body’s stress response. A 2017 study in Science found that rapid, irregular breathing can directly trigger arousal in the brain, making people more likely to wake up during the night.
Daytime Breathing Habits Matter Too
It is not just what happens at night that matters. The way you breathe during the day can set the stage for insomnia.
If you spend your waking hours mouth breathing or breathing quickly into the upper chest, your body stays in a pattern of fast, shallow breathing.
This keeps the nervous system in a state of overdrive. By bedtime, instead of being ready to relax, your body is already wired, which makes it harder to fall asleep and stay asleep.
This is why insomnia and mouth breathing are connected. Dysfunctional breathing during the day carries into the night, creating a cycle of poor sleep, fatigue, and even more stress on the body.
Why Nasal Breathing Helps with Insomnia
Nasal breathing is the body’s natural and most efficient way to breathe, and it plays a big role in how easily you fall asleep and stay asleep.
Unlike mouth breathing, it filters, warms, and humidifies the air, preventing the dryness and irritation that often cause night waking.
Breathing through the nose also produces nitric oxide, which improves circulation and oxygen delivery.
Better oxygenation helps calm the brain and body, making it easier to drift off instead of lying awake restless. Studies confirm that nasal nitric oxide supports healthy sleep regulation.
Just as important, slow nasal breathing activates the parasympathetic nervous system, the body’s natural “rest mode.” This reduces heart rate, eases hyperarousal, and creates the conditions needed to fall asleep more quickly.
Research shows that controlled nasal breathing can reduce stress, improve melatonin, and improve sleep onset and quality.
In short, nasal breathing does more than support restful sleep. It helps quiet the mind, reduce nighttime awakenings, and makes it easier to overcome insomnia and fall asleep faster.
5 Practical Steps to Avoid Mouth Breathing and Sleep More Easily
Below are effective tips to help you breathe through the nose so you can fall asleep faster and enjoy better sleep quality:
1. Use MyoTape to commit to nasal breathing
Committing to nasal breathing is one of the most critical steps to falling asleep faster, staying asleep longer, and waking up feeling more refreshed.
However, many people find it difficult to maintain nasal breathing, especially at night.
MyoTape solves this problem. Unlike traditional mouth tape, it gently surrounds the lips instead of sealing them shut, encouraging nasal breathing while still allowing you to open your mouth if needed.
At night, it helps prevent sleep disruptions linked to mouth breathing, and during the day, short use reinforces the habit of calm, efficient breathing. Simple, safe, and effective, MyoTape makes committing to nasal breathing much easier.
2. Practice breathing exercises
Breathing exercises are a powerful way to calm the nervous system and prepare for sleep. The Buteyko Method is a breathing technique that focuses on light, slow nasal breathing to reduce over-breathing and restore balance in the body.
A simple goal is to work toward a Control Pause score of 20 seconds or more, which reflects stable, functional breathing.
For practical guidance, you can use the free breathing app, which includes Buteyko-inspired exercises such as the Breathe Light technique and guided audio sessions. These tools make it easier to relax, reduce stress, and fall asleep faster.
3. Keep your nasal passages clear
Blocked nasal passages often push people into mouth breathing. To prevent this, clear your nose before bed with a saline rinse, steam inhalation, or gentle nasal breathing exercises.
Keeping your nose open and comfortable makes it much easier to stick with nasal breathing throughout the night.
4. Create a sleep-friendly environment
Your sleep environment plays a big role in how easily you breathe through your nose. Aim to maintain healthy humidity levels to prevent dryness and congestion.
Using a humidifier can keep the air moist and reduce nasal irritation.
If you are prone to airway blockage, try sleeping on your side or elevating your head with an extra pillow.
These minor adjustments promote nasal airflow and reduce the likelihood of mouth breathing, creating a setting that supports deep, uninterrupted sleep.
5. Get professional support when needed
If nasal breathing continues to be difficult despite your best efforts, it may be time to consult a medical professional.
Structural issues such as chronic congestion, enlarged adenoids, or a deviated septum can make nasal breathing more challenging.
Addressing these problems with professional help can make a huge difference, giving you the ability to breathe freely and sleep with greater ease.
Break the Cycle of Mouth Breathing and Insomnia with MyoTape
Insomnia will not improve if you continue to breathe through your mouth at night. Mouth breathing is a poor breathing habit that keeps the brain in a state of alertness. The result is predictable: difficulty falling asleep, waking through the night, and never feeling fully rested.
MyoTape will help you out. Designed by world‑renowned breathing expert Patrick McKeown, it gently trains the lips to remain closed, restoring the body’s natural pattern of nasal breathing. Much better than traditional mouth taping, MyoTape is safe, comfortable, and effective, allowing you to breathe freely through your nose while protecting your sleep.
Visit the MyoTape online shop, and select from a variety of options designed for everyone, including mouth tape for kids, mouth tape for adults, mouth tape for sensitive skin, and mouth tape for beards.
