Millions of people wake up with a dry mouth each morning - some unaware they've been breathing through their mouth all night, while others recognize the problem but struggle to correct it. However, mouth breathing at night disrupts sleep quality and triggers many health issues that extend far beyond a dry mouth in the morning.
The growing interest in proper breathing through the nose has spotlighted mouth breathing as a significant concern. What was once considered an annoying habit is now understood as a breathing dysfunction that can contribute to poor health.
If you struggle with mouth breathing at night, this article will guide you through understanding the common causes of mouth breathing at night, why nasal breathing matters during sleep, and, most importantly, practical strategies to help you transition to nasal breathing at night.
What Is Mouth Breathing?
Mouth breathing is exactly what it sounds like—breathing through your mouth instead of your nose. While many people breathe through their mouths occasionally (like during a cold), habitual mouth breathing can seriously impact your sleep quality and overall health.
Research shows this habit is surprisingly common. Between 7% and 60% of children breathe regularly through their mouths, while about 17% of adults are habitual mouth breathers. The risk increases as we age.
A simple sign you might be mouth breathing at night? Waking up with a dry mouth in the morning. Other mouth breathing symptoms typically include dry, persistent bad breath and drool on pillows due to disrupted saliva flow when sleeping with an open mouth.
What Causes Mouth Breathing?
Three main factors typically cause mouth breathing:
1. Nasal Obstructions
When air can't flow freely through your nose, your body switches to mouth breathing. Common nasal obstructions include:
- Common colds and sinus infections
- Allergies and chronic nasal congestion
- A deviated septum (when the wall between your nostrils is off-center)
- Nasal polyps (small growths in the nasal passages)
2. Anatomical Factors
Sometimes, your body's structure can make nasal breathing difficult:
- Enlarged tonsils or adenoids (especially common in children)
- Tongue tie (when tissue connects the tongue too tightly to the bottom of the mouth)
- Narrow jaw structure that restricts airflow
3. Learned Behaviors
Often, mouth breathing becomes a habit:
- Long-term mouth breathing that becomes your default breathing pattern
- Chronic hyperventilation (breathing more air than your body needs)
In summary. mouth breathing can be grouped into three main causes: temporary nasal blockages, structural issues, and learned behaviors (like habitual mouth breathing). But why is mouth breathing so bad, and why is it important to only breathe through your nose?
The Importance of Nasal Breathing
Nasal breathing is your body's natural respiratory design. Your nose is a sophisticated air processing system that filters out dust and allergens, humidifies incoming air, and regulates airflow to optimize oxygen exchange in the lungs.
This intricate process protects your respiratory system while enhancing oxygen uptake by up to 18%. Additionally, nasal breathing supports proper diaphragm function and helps maintain throat muscle tone during sleep, naturally preventing airway collapse.
When Your Nose Can't Do Its Job
Nasal obstruction significantly affects sleep quality and overall health. Dr. Wynne, a Professor of Medicine and Anesthesiology, highlighted in Chest Journal that nasal blockage—whether from infections, allergies, or a deviated septum—can trigger serious health problems ranging from heart complications and arrhythmias to daytime sleepiness and restless sleep.
The Serious Consequences of Mouth Breathing
Mouth breathing creates a cascade of negative health effects:
Physical Health Impacts
- Overbreathing: Mouth breathing typically involves inhaling more air than your body needs, contributing to insomnia and sleep apnea.
- Dental Problems: Reduced saliva creates an acidic environment in the mouth, leading to tooth decay and bacterial overgrowth.
- Facial Development: In children, chronic mouth breathing can alter facial structure, causing narrow jaws and crooked teeth.
Sleep Disruption
- Increased Effort: Breathing through the mouth during sleep requires 2.5 times more effort than nasal breathing.
- Airway Changes: The tongue drops from the roof of the mouth, the jaw hinges downward, and the throat narrows.
- Sleep Disorders: These changes significantly increase the risk of snoring, sleep apnea, and other breathing disruptions—studies show nasal blockage can increase apnea episodes more than fourfold.
The Vicious Cycle
Mouth breathing creates a frustrating cycle: it worsens nasal congestion through heat and moisture loss, making it increasingly difficult to breathe through the nose, and then leading to more mouth breathing as you resort to it.
How to Stop Mouth Breathing at Night
Below are some practical tips that will help you stop mouth breathing at night. Please note that medical procedures may be necessary to stop mouth breathing for structural nasal obstructions. However, retraining yourself to breathe through your nose—even when difficult at first is essential to stop being a mouth breather.
1. Commit to nasal breathing throughout the day
One of the most effective ways to stop mouth breathing at night is to practice nasal breathing consistently throughout the day. Aim to breathe only through your nose during rest, physical activity, and, ideally, throughout the night.
Nasal breathing is essential for reducing airway resistance, as it naturally humidifies, filters, and warms the air. Make a conscious effort to keep your mouth closed during the day, especially during exercise, to reinforce nasal breathing and help regulate your breathing volume.
Over time, this habit will carry over into your nighttime breathing patterns, promoting better sleep and overall health.
2. Monitor and adjust your sleeping environment
Your sleeping environment plays a crucial role in promoting nasal breathing. Ensure your bedroom is conducive to nasal breathing by maintaining optimal humidity levels and reducing allergens.
Use a humidifier to keep the air moist, which can help reduce nasal congestion and make nasal breathing easier.
Additionally, consider elevating your head with an extra pillow to promote nasal airflow and reduce the likelihood of mouth breathing. Creating a comfortable and supportive sleeping environment can significantly enhance your ability to breathe through your nose at night.
3. Perform breathing exercises
Engaging in breathing exercises and breath-holding techniques can help clear nasal congestion and improve breathing efficiency. These practices can be particularly beneficial if you have been a mouth breather for years. Breathing exercises, particularly the Buteyko Breathing Method, can help clear nasal passages and make it easier to switch to nasal breathing. Here is a simple nose-unblocking exercise to help you get started:
Nose Unblocking Exercise:
- Take a normal breath in and out through your nose.
- Pinch your nose with your fingers to hold your breath.
- While holding your breath, gently nod your head up and down 5 to 15 times, depending on how comfortable you are with air hunger.
- Repeat six times, resting for 30–60 seconds between each repetition.
Regular practice of this exercise helps keep nasal passages clear, reduces reliance on mouth breathing, and supports deeper sleep. Initially, you might experience a sensation of air hunger, but this typically diminishes within a few days with continued practice of the Buteyko Method.
4. Seek medical help for structural Issues
If you suspect that structural issues like a deviated septum, enlarged tonsils, or nasal polyps are contributing to your mouth breathing, it's essential to seek medical advice. These conditions may require surgical intervention to correct and improve your ability to breathe through your nose.
Consulting with a medical professional can help you determine the underlying cause of your mouth breathing and identify the most appropriate treatment options. Addressing structural issues can lead to significant improvements in your sleep quality and overall health.
5. Use MyoTape
MyoTape is an effective and simple tool that can help you avoid mouth breathing at night. It gently encourages nasal breathing by bringing your lips together without fully sealing the mouth, allowing for safe mouth puffing if needed. This is particularly beneficial for those with sleep apnea.
If mouth taping feels uncomfortable at first, start by wearing MyoTape for 20 minutes before bed to get used to the sensation. You can also wear MyoTape during daily activities like exercising or watching television to help you adapt. Consistent use of MyoTape will significantly increase your ability to maintain nasal breathing throughout the night, leading to more restful and rejuvenating sleep.
MyoTape Stops You from Mouth Breathing at Night
It is undeniable that mouth breathing at night will negatively affect your health if you do not fix it now. MyoTape is a solution that will enable you overcome that habit. MyoTape is a safe, innovative mouth tape designed by world-renowned breathing expert Patrick McKeown. It gently holds your lips together, training the muscles around your mouth to keep it closed while sleeping or awake. Unlike full mouth taping, MyoTape stimulates nasal breathing while allowing you to release air as necessary, making it a safe and effective option during sleep.
You can check out our range of effective mouth taping products designed for everyone, including mouth tape for kids, adults, those with sensitive skin, and even those with facial hair. Visit our online shop today to find the best MyoTape solution for you and start your journey to better, healthier breathing.
