how to prevent mouth breathing when sleeping
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How to prevent mouth breathing when sleeping?


Healthy people often use both the nasal passages to breathe as well as use the mouth when necessary, such as during colds or allergies due to reduced airflow through these channels.

However, it can be very dangerous to overdo it even while sleeping. The following article will provide more information as well as measures to help you stop breathing through your mouth.

What Is Mouth Breathing?

People who breathe through their mouths instead of their nostrils are said to be mouth breathers. Mouth breathing can be dangerous.

Some people may wake up with dry mouths and slobber on their pillows because they breathe through their mouths while they sleep.

However, mouth breathing results in more complications than just wet pillowcases and parched mouths. Sleep disorders that disrupt one’s ability to function normally in daily life can be brought on by mouth breathing.

Additionally, it has the ability to alter the structure of people’s faces. Mouth breathing is something that most people develop when they are very young, which can sometimes lead to more serious issues later in life.

The Dangers Of Mouth Breathing

It can be difficult to determine whether or not you breathe via your mouth, particularly if this occurs while you are sleeping. The following are some indications that you may have formed a habit:

  • The mouth is dry
  • Snoring
  • Having bad breath
  • Hoarseness
  • Fog of thought

When you wake up, you have the feeling of being fatigued and irritated.

Talk to your physician if you recognize yourself in any of these descriptions. There is no one test that can definitively identify it, but the people caring for you can perform a number of different checks to determine whether or not you breathe via your mouth.

Your doctor, who is most likely an orthodontist, will do the following to identify mouth breathing in you:

Do visual tests. They will examine the tightness of the seal that your lips create, as well as whether or not you have changes in posture, dark circles under your eyes, a long face, an open bite, a high narrow palate, or gingivitis (inflammation of the gum).

Conduct tests on your breathing. At least two of the three tests—a graded mirror test, a water retention test, and a lip seal test—will be carried out by your physician.

Ask questions. In addition to this, they will inquire about things like, “Do you tend to talk with your mouth open when you are distracted? “, or “Does a headache greet you when you wake up? ”

They will utilize the information you provide to figure out what caused your ailment and how to treat it most effectively.

What Causes Nighttime Mouth Breathing?

There are many potential causes of nighttime mouth breathing, including:

  • Allergies cause mouth breathing
  • Deviated septum
  • Enlarged tonsils
  • Nasal polyps
  • Cleft palate

In many cases, the exact cause of nighttime mouth breathing is difficult to determine. However, treating the underlying condition can often help to reduce or eliminate the problem.

7 Ways To Stop Mouth Breathing

1. Breathe Through Your Nose 

This is especially important during exercise when mouth breathing can lead to dehydration. This is a good way to relax and clear your mind.

In addition to that, it suggested performing nasal saline irrigation, which involves flushing the nose with salt water using a neti pot or a squeeze bottle. (Source: CNN)

He added, “That’s a moderate decongestant because the salt water draws out clean water from the membrane.” “That’s because the salt water draws out clear water from the membrane.”

2. Keep Your Mouth Closed

Mouth breathing can cause a number of problems, including bad breath, dry mouth, and sleep apnea. It can also make you more susceptible to colds and other respiratory infections. The best way to avoid these problems is to keep your mouth closed when you sleep.

3. Breathe Deeply 

Most people breathe through their mouths when they are asleep. This can cause dry mouth, bad breath, and other problems.

To stop mouth breathing, you need to retrain yourself to breathe through your nose. This may take some time, but it is worth it.

Here are some tips to help you:

  • Make sure your nose is clear. If you have a cold or allergies, your nose may be blocked. This makes it harder to breathe through your nose. Use a saline spray to clear your nose.
  • Practice nasal breathing. During the day, practice breathing through your nose. This will help you get used to it.
  • Use a humidifier. A humidifier will add moisture to the air. This will help keep your nose from getting dry.
  • Try nasal strips. Nasal strips can help open your nasal passages. This makes it easier to breathe through your nose.

4. Relax Your Jaw 

Breathing through your mouth can cause all sorts of problems, from bad breath to sleep apnea. Luckily, it’s easy to fix. Just relax your jaw and breathe through your nose instead.

5. Exercise Your Tongue

If you want to stop mouth breathing, you need to exercise your tongue.

Here are some exercises you can do:

  • Stick your tongue out and move it around in a circle.
  • Put your tongue on the roof of your mouth and move it side to side.
  • Press your tongue against your teeth and move it up and down.

Do these exercises for a few minutes each day, and you should see a difference in your mouth breathing.

6. Strengthen Your Throat Muscles

There are a few things you can do to stop mouth breathing and strengthen your throat muscles. One is to sleep with your head elevated.

This will help to keep your airway open and prevent mouth breathing. Another is to practice nasal breathing. This will help to strengthen the muscles in your throat and keep your airway open.

Finally, you can try to use a humidifier. This will help to keep the air in your throat moist and help to prevent mouth breathing.

7. See A Doctor 

If you’re mouth breathing, you may be putting your health at risk. See a doctor to find out if you have a condition that’s causing you to mouth breathing, and get treatment to help you breathe easier.


Breathing through the mouth is quite dangerous to both your health and your quality of sleep. Please put into action the solutions that we have provided so that you can make this problem better.

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