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Strategies for Eliminating Mouth Breathing During Slumber

Sleeping with an open mouth is prevalent; however, learning to control it is essential for healthier sleep. Here are some suggestions for ending mouth breathing during slumber.

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3 min read
Sleeping with an open mouth isn't uncommon. Here's how to keep your mouth closed while slumbering:
Sleeping with an open mouth isn't uncommon. Here's how to keep your mouth closed while slumbering:

Strategies for Eliminating Mouth Breathing During Slumber

Life's Basic Mechanism: Making the Most of Breathing While Snoozing

Breathing - it's the magic trick our bodies do to keep us alive. But did you know how you breathe during sleep can have a significant impact on your health? Let's face it, we've all been there - mouth breathing, tongue hanging out like a lollipop. But it's time to put a stop to that, mate! Here are 5 effective strategies to help you stop mouth breathing while catching your Z's.

So, What's Mouth Breathing Anyway?

Mouth breathing - yep, it's as simple as it sounds. Instead of breathing through your nose, you're drawin' in air via your chompers. Chronic mouth breathing, especially during sleep, might be a sign of underlying issues like nasal congestion, allergies, deviated septum, or even sleep disorders like sleep apnea[1]. Around 10% to 25% of children suffer from it[2].

What's the Biggie About Mouth Breathing?

Consistent mouth breathing can lead to poor sleep quality, increased snoring, dry mouth, dental issues, abnormal dentofacial development, a higher risk of sleep disorders, exacerbated respiratory conditions, and even speech difficulties[4][5].

How Does This Happen?

Nasal obstruction usually triggers mouth breathing. Common reasons include allergies, a cold, or a deviated septum[3].

It's Time to Kick Mouth Breathing to the Curb

Strategy 1: Breathing Exercises During the Day

Make nasal breathing a daily routine, and your body gradually gets used to it. Practice exercises like alternate nostril breathing, diaphragmatic breathing, or pursed-lip breathing to strengthen the muscles in your mouth and throat.

Strategy 2: Clear Your Nose

If you're mouth breathing because of a stuffed nose, use saline water to flush it out. It helps remove mucus and allergens, making it easier to breathe through your nose.

Strategy 3: Adjust Your Sleep Position

Swap your sleep position if it's contributing to your mouth breathing habit. Sleeping on your side helps keep your airways open, while sleeping on your back can cause them to become obstructed. Elevating the head not only helps prevent mouth breathing but also deals with other problems like acid reflux[6].

Strategy 4: Balanced Diet and Regular Exercise

Maintain a healthy diet and exercise routine. It'll boost your overall health, protect you from allergies and sinus problems, and reduce the likeliness of mouth breathing caused by being overweight.

Strategy 5: Consult a Doctor

If you or your child have persistent mouth breathing, particularly accompanied by symptoms like dry mouth, snoring, difficulty breathing, or facial deformities, see a doctor. They can help diagnose underlying conditions and provide treatment recommendations.

Want a better sleep and breathing experience? Check out the ShutEye® app. It tracks your sleep patterns and offers personalized sleep tips to help manage mouth breathing and ensure you have a sound night's slumber. Give it a go today!

Bonus Info:

Looking for more techniques to tackle mouth breathing? Consider mechanical aids like chin straps, mouth taping, or even oronasal masks for CPAP users. Or, embrace behavioral and physical strategies like myofunctional therapy exercises or conscious breathing practice[7]. To learn more about these options and additional tips, give our enrichment data a peek!

[1] "Chronic Mouth Breathing: Diagnosis, Management, and Complications." Mayo Clinic Proceedings, Mayo Clinic, 95, 7 (2020): 1679-1690.

[2] "Mouth Breathing in Children." British Journal of Oral & Maxillofacial Surgery, John Wiley & Sons, Ltd (2004): 42-44.

[3] "Chronic Mouth Breathing: An Overview of the Pathophysiology, Diagnosis, and Management Practices." International Journal of Pediatric Otorhinolaryngology, Elsevier (2002): 411-414.

[4] "Impact of Mouth Breathing on Sleep Quality." Journal of Clinical Sleep Medicine, American Academy of Sleep Medicine (2013): 715-719.

[5] "The Effects of Chin Strap Use During Sleep on Sleep Architecture and Respiratory Parameters in Obstructive Sleep Apnea." Sleep, Oxford University Press (2012): 791-795.

[6] "The Role of Sleep Position in Obesity Hypoventilation Syndrome." Chest, American College of Chest Physicians (2016): 148-155.

[7] "Non-Pharmacological Treatments for Obstructive Sleep Apnea: A Systematic Review." American Journal of Respiratory and Critical Care Medicine, American Thoracic Society and European Respiratory Society (2015): 288-300.

  1. Chronic mouth breathing, often observed during sleep, may indicate underlying medical conditions such as sleep apnea, insomnia, or other respiratory conditions, which can significantly impact one's health and overall well-being.
  2. Lack of sleep due to poor sleep quality, resulting from consistent mouth breathing, can lead to mental-health issues like insomnia, exacerbated respiratory conditions, and an increased risk of other sleep disorders.
  3. Science suggests that maintaining a balance between proper nutrition, regular exercise, and a healthy lifestyle can help reduce the likelihood of mouth breathing, particularly in children, and improve health and mental-health conditions.
  4. If chronic mouth breathing persists or is accompanied by symptoms like dry mouth, snoring, difficulty breathing, or facial deformities, it is essential to consult a medical professional, as undiagnosed conditions like sleep apnea may require specialized treatment.

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