What to Know About Mouth Breathing While Sleeping

Key Takeaways

• Mouth breathing during sleep occurs when the nasal passageway is blocked, resulting in symptoms such as snoring, bad breath, or poor-quality sleep.
• Many people develop mouth-breathing habits in childhood. But we face a higher risk of mouth breathing as we age, especially among men. 
• Mouth breathing is both a risk factor and a symptom of sleep apnea, which is linked to fatigue, trouble concentrating, mood swings, and more.
• Some home remedies, such as nasal strips, over-the-counter allergy medications, and mouth-taping, can promote nasal breathing. 

A good night’s sleep helps us feel refreshed and ready to take on the day. Sleep also helps support several important functions, like the memory and immune system. On the other hand, a lack of sleep or poor quality sleep may increase our risk of dementia and chronic illnesses and make us feel tired and groggy. 

Several factors can affect sleep quality, such as breathing. If you breathe through your mouth instead of your nose during sleep, you may be at higher risk for disruptive sleep conditions, like sleep apnea. 

While sleep apnea should always be addressed with a physician, some home remedies may be able to help us with mouth-breathing habits. Learn more about mouth breathing during sleep below, and get expert-approved advice on breaking the cycle. 

What is mouth breathing? 

Your body has two passageways to take in air: the nose and the mouth. Most people breathe through their nose during sleep. But according to NeuroReport, if something blocks your nasal passageway, you’ll end up breathing through your mouth instead.

While mouth breathing still supplies essential air to your body, the airway at the back of the throat is smaller when a person breathes through their mouth, said Catherine Darley, ND, a natural sleep medicine specialist at the Institute of Naturopathic Sleep Medicine in Seattle. 

When your body can’t get enough oxygen during sleep, you may snort, snore, or suddenly jerk awake. As a result, you may not get the quality of sleep you need to feel rested. 

What are the causes of mouth breathing? 

Many children go through phases of mouth breathing that they eventually grow out of. But some people will keep the habit even past childhood. In fact, research indicates that rates of mouth breathing increase with age, especially among men. 

In adults, mouth breathing during sleep is usually caused by something that blocks your nose, noted Alex Dimitriu, MD, double board-certified psychiatrist and sleep specialist. 

According to Dimitriu and Darley, several factors may contribute to nasal blockages, including the following:

• Allergies
• A cold or a sinus infection
• Enlarged tonsils or adenoids
• A deviated septum
• A narrow or recessed jaw 
• The shape of your nose

What are the symptoms of mouth breathing? 

Since you aren’t consciously aware of your breathing patterns when you sleep, how can you tell if mouth breathing is an issue for you? According to sleep experts, the clues may lie in how you feel when you wake up. 

“Because the airway is more narrow when we are mouth breathing, it increases the risk of snoring and obstructive sleep apnea,” said Darley. People with sleep apnea often wake up feeling tired or irritable, have brain fog, experience headaches, or wake more often during the night. 

If you’re a mouth breather, reports from NeuroReport and the Pediatric Dental Journal say you may also notice the following issues:

• Dry mouth 
• Bad breath (halitosis)
• Trouble chewing
• Gingivitis (periodontal disease)
• Throat and ear infections
• Hoarseness

Additionally, since mouth breathing can ultimately result in less sleep, you may notice the effects of sleep deprivation, Dimitriu noted. A lack of sleep is associated with issues like an increased risk of high blood pressure, chronic illnesses, diabetes, strokes, depression, and more. 

Mouth breathing treatment 

If you’re a chronic mouth-breather, you don’t need to resign yourself to a lifetime of groggy mornings and bad breath. Instead, the following home remedies may encourage nasal breathing during sleep. 

Whatever method you try, Dimitriu recommends keeping track of your sleep to better understand your progress. For instance, you could keep a sleep journal or use a wearable sleep tracker to gain insight into your sleep quality. 

“While not clinical grade, it is good to have some information as to how your sleep improved when you tried something new,” she said. 

Nasal strips

Some people with nasal blockages may benefit from nasal strips. These thin strips go over the bridge of the nose and pull the nostrils outward, opening the nasal passageways. Unfortunately, studies have yielded mixed results on their effectiveness. So they may not work for everyone. 

OTC medications

If your stuffy nose is caused by allergies, over-the-counter (OTC) medications or nasal sprays could help you find relief. For best results, look for products with topical steroids or antihistamines. 

Adjusting your sleep environment

Your sleep environment can also contribute to nasal congestion. For instance, while a colder room can promote sleep, air that’s too cold and dry can cause a runny nose. Recent research  recommends keeping the room from 68-77 degrees Fahrenheit for optimal sleep for older adults.

A humidifier may also help open your nasal passageway if the air is too dry. Also, an air filter may remove irritating dust particles from the air and provide a peaceful source of white noise. 

Change your bed

Allergy, Asthma & Clinical Immunology noted that lying flat increases nasal congestion. Sleeping on propped-up pillows or a wedge pillow may allow your nose to drain better. An adjustable bed may also help because you can adjust the angle of your sleeping surface. Also consider one our picks for best mattress or the best mattresses for back sleepers to find a bed that may make it easier to lie flat.

Mouth taping

Mouth taping involves placing a strip of tape over the mouth during sleep, so your body is forced to move air through your nose instead. But it should always be medical-grade tape designed for contact with human skin. 

A study in Healthcare found mouth taping can be effective for sleep apnea and promote deeper sleep. But Dimitriu cautioned that mouth taping may actually worsen breathing if your nose is too congested. So proceed with caution, and consult your doctor first.

CPAP machine 

If sleep apnea is causing your mouth breathing, a continuous positive airway pressure (CPAP) machine may improve your symptoms. 

A CPAP machine sends a steady stream of pressurized air to your nose and mouth through a sealed mask while you sleep. This helps to keep your airway open and can help reduce snoring, snorting, and other symptoms of poor airflow during sleep. CPAP machines can be expensive, with most models averaging around $800. But you may be able to pay for one with insurance or Medicare. You must get a prescription for a CPAP machine, so talk to your doctor if you suspect you have sleep apnea.

When to see a doctor for mouth breathing

If you’ve tried to increase r nasal breathing at home, but have not been able to, it may be time to consult a doctor about your mouth breathing. You should seek professional help if you’re significantly sleepy during the day, stop breathing at night, or wake numerous times, noted Dimitriu. 

A doctor or sleep specialist may want to perform a sleep study to discover the underlying cause of your issues and help you find the right solution. For instance, if your mouth breathing comes from enlarged tonsils and adenoids, surgery may be able to remove them and promote a better night’s rest. 

Bottom line 

Mouth breathing narrows the airway at the back of the throat and is associated with snoring and sleep apnea, which can leave you feeling groggy and irritable. Fortunately, nasal congestion can be eased, and nose breathing can be promoted at home with remedies like nasal strips, environment changes, and OTC medications. 

If your mouth breathing isn’t caused by a nasal blockage or you don’t see any improvements on your own, a doctor could help you diagnose and treat any underlying issues, so you can get the good night’s rest you need. 

Have questions about this article? Email us at reviewsteam@ncoa.org.

Sources

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Brooke Helton Author

Brooke Helton is a freelance writer passionate about holistic living. She loves creating content that empowers others to take charge of their health.

Suzanne Gorovoy Medical Reviewer

Suzanne Gorovoy is a clinical psychologist, behavioral sleep medicine specialist, and member of the Sleep and Health Research Program at the University of Arizona College of Medicine. She received her graduate degree in School Psychology from Teachers College at Columbia University, her PhD in Clinical Psychology from Case Western Reserve University, and completed a postdoctoral fellowship in Behavioral Sleep Medicine at the University of Arizona College of Medicine.

Susan Stiles Reviewer

Susan Stiles, PhD, provides leadership in the design and development of consumer products that inspire, educate, and activate older adults. She’s been instrumental in bringing the Aging Mastery Program® to market and scaling it nationwide via strategic alliances and business partnerships. Stiles has 20+ years of experience in design thinking, multimedia, strategic communications, and management consulting.