We have all been there. You wake up with a parched mouth as if you swallowed a desert overnight. Or worse, you’ve been caught in an unflattering photo with your mouth wide open and drooling like a baby.
So, how do you stop sleeping with your mouth open?
Tips to Stop Sleeping With Your Mouth Open
Let’s get right to the good stuff: sleeping with your mouth closed. Here are a few useful pointers:
1. Clear Nasal Congestion
If you have nasal congestion, treat it head-on. Use a saline nasal spray before bed, a hot shower to clear your sinuses, or a humidifier to keep the air moist. Additionally, consider diffusing essential oils such as eucalyptus or peppermint to help open up nasal passages. Keeping your bedroom clean and free of dust and allergens can also help relieve nasal congestion.
2. Try Nasal Strips
Nasal strips can help open up your nasal passages, making it easier to breathe through them. They’re a straightforward, non-invasive remedy. They can be found at most drugstores and come in various sizes to ensure a comfortable fit. Applying a nasal strip before bedtime can provide immediate relief while also improving nasal airflow.
3. Sleep on Your Side
Your mouth breathing may get worse if you sleep on your back. To promote nasal breathing, try sleeping on your side. To help you stay in place, you can even utilise a body cushion. Mouth breathing can also be lessened by slightly elevating your head with an additional pillow. To determine the most comfortable and efficient sleep position for nasal breathing, try a variety of postures.
4. Practice Good Sleep Hygiene
Healthy sleeping habits can have a significant impact. Go to bed and wake up at the same time, avoid caffeine and big meals before sleep, and relax at night. Include things like meditation, reading, and relaxing music listening. Ensuring your bedroom is quiet, cold, and dark can help improve the quality of your sleep.
5. Strengthen Your Jaw Muscles
You can keep your mouth shut while you sleep by strengthening the muscles in your jaw. Try practising simple exercises for a few minutes each day, like holding a pen between your teeth or chewing gum. Squeezing your tongue against your lips while closing them is another useful exercise. Reducing mouth breathing and strengthening jaw muscles can be achieved with regular practice.
6. Use a Mouth Tape
I know this seems a little excessive, but bear with me. Using specialised mouth tapes, you can keep your mouth shut while you sleep. Just be sure the tape is safe for your skin to use. Many mouth tapes are comfortable and hypoallergenic on the market. To become used to the feeling, you must first adhere to the directions and take baby steps.
7. Address Underlying Health Issues
You should definitely consult a doctor if you think you may have sleep apnea or any other health problems. Improving the underlying issue can greatly enhance the quality of your sleep. Comprehensive answers can be obtained by consulting with specialists such as allergists, ENT doctors, and sleep therapists. Regular checkups and following medical advice can improve your overall well-being and sleep quality over time.
8. Stay Hydrated
Dehydration and congestion can be lessened by drinking enough water. Water is a good drink during the day, but don’t drink too much before bed to avoid waking up to use the bathroom. Maintaining adequate water can also help mucus consistency, which facilitates nasal breathing. Consuming foods high in water, such as fruits and vegetables, can also help you stay hydrated.
9. Manage Allergies
Managing allergies is critical for relieving nasal congestion and improving nasal airflow. Identify and avoid the allergens that cause your symptoms. Using air purifiers, washing linen regularly, and closing windows during peak pollen season can all help. Allergy drugs, whether over-the-counter or prescribed, can provide relief.
10. Create a Sleep-Friendly Environment
Creating a sleep-friendly environment can greatly reduce mouth breathing. Ensure that your bedroom is well-ventilated and at a comfortable temperature. Using blackout curtains and white noise machines can help improve sleep quality. Personalising your sleeping environment with soothing colours and comfortable bedding can also aid in relaxation and sleep.
Why Do We Sleep With Our Mouth Open?
Breathing through your mouth at night can be caused by several factors:
Nasal Congestion
Nasal congestion is among the most frequent causes. When your nose is obstructed, your body naturally turns to mouth breathing to receive enough air. Allergies, colds, and sinus infections can all lead to nasal congestion. Nasal congestion can also be caused by environmental factors such as pollution and dry air. Promoting nasal breathing necessitates addressing the underlying cause of nasal congestion.
Sleep Apnea
Sleep apnea causes your airway to close, waking you up often and making you breathe through your mouth when you do wake up. If treatment is not received, this condition may worsen and result in cardiac difficulties and high blood pressure. Sleep apnea can cause loud snoring, gasping for air while you sleep, and exhaustion during the day. It’s vital to recognise these signs. An accurate diagnosis and course of treatment require consulting a physician.
Habit
There are times when it’s just a habit that developed over time. After a prolonged period, your body may continue to breathe via your lips when it is not essential. You can retrain your body to breathe through your nose with consistent effort, even if breaking a habit might be challenging. By being mindful and conscious during the day, mouth breathing can be reduced at night.
Anatomy
Enlarged tonsils or a crooked septum can make it harder to breathe through your nose. These can lead to mouth breathing. Breathing through one or both nostrils can be difficult if airflow is blocked due to a deviated septum. The airway may become obstructed by swollen tonsils or adenoids, especially in little children. Consulting with an ENT specialist can provide important insights and potential solutions for anatomic issues.
Stress and Anxiety
Anxiety and tension can also lead to mouth breathing. When you’re anxious, your breathing pattern changes, and you usually take rapid, shallow breaths via your mouth. Indulging in relaxation techniques like yoga, meditation, or deep breathing helps improve stress reduction and nasal breathing. Creating a calm evening routine is another strategy to lessen the mouth breathing that results from nervousness.
Why Does My Baby Sleep With Their Mouth Open?
Seeing your baby sleep with their mouth open can be unnerving, but it’s not always a sign of trouble. This is why it occurs:
Developing Airway
Babies’ airways are smaller, and their motor and coordination skills are still developing. Mouth breathing may be a passing fad. With their airway architecture’s maturation, they may transition to nasal breathing as they grow. It is advisable to monitor their development and seek advice from a doctor if the problem continues.
Nasal Congestion
Babies can breathe through their mouths when they experience nasal congestion from allergies or colds, just like adults. Using a humidifier and ensuring their sleeping space is allergy-free can help reduce nasal congestion. You can also use saline drops to unclog their nasal passages. Frequent visits to the paediatrician can guarantee that any underlying problems are dealt with as soon as possible.
Comfort
Sometimes, it’s just more comfortable for them, especially if they are teething or have a pacifier. Mouth breathing is a common coping technique for teething discomfort. The possibility of mouth breathing in a baby can be decreased by providing teething toys and ensuring comfort. Watching your baby’s sleeping habits and modifying their sleeping environment might also be beneficial.
Pacifier Use
Using a pacifier can occasionally exacerbate mouth breathing. Although pacifiers can provide comfort to babies, they can also cause mouth-breathing habits by keeping the mouth open. Nasal breathing can be encouraged by gradually weaning your infant off the pacifier. It can help to keep an eye on pacifier use and provide comfort options.
Sleep Position
Your baby’s mouth breathing may also be affected by their sleeping position. Because gravity might alter an infant’s airway while they sleep on their backs, mouth breathing may become more common in these babies. Encouraging side or stomach sleeping can help with nasal breathing when it’s safe and advised. Make sure your infant is safe by always adhering to recommended sleep rules.