If you find yourself waking up every morning with a dry mouth and sore throat, you may be sleeping with your mouth open. Mouth breathing while sleeping is surprisingly common, though it can disrupt your sleep and cause other issues. In this comprehensive guide, we’ll explore the reasons you may sleep with your mouth open and steps you can take to address it.
What causes mouth breathing at night?
There are several potential causes of mouth breathing during sleep:
Nasal congestion
Blocked nasal airways is one of the most common reasons for mouth breathing at night. Colds, allergies, sinus infections, nasal polyps, or a deviated septum can all obstruct airflow through your nose. With your nasal passages congested, you end up breathing through your mouth by default.
Anatomical factors
The structure of your mouth and throat can also influence mouth breathing:
- Large tonsils and adenoids – Enlarged tonsils and adenoids take up space in the throat, narrowing your airway.
- Long soft palate – A long, floppy soft palate can obstruct breathing and force you to open your mouth.
- Small lower jaw – A small lower jaw can restrict your oral cavity space and airway size.
Sleep apnea
Sleep apnea, a condition where breathing repeatedly stops and starts during sleep, is strongly linked to mouth breathing. The airway obstruction of sleep apnea causes you to instinctively open your mouth to get air into your lungs.
Medications
Some medications like muscle relaxants, sedatives, and certain antidepressants can relax your throat muscles, leading to mouth breathing at night.
Poor sleep posture
Sleeping flat on your back can cause your tongue and soft tissues to fall back into your airway. This obstructs breathing through your nose and causes mouth breathing.
Problems associated with mouth breathing during sleep
Though you may not realize it, sleeping with your mouth open can negatively impact your sleep quality and health in various ways:
Poor sleep quality
Mouth breathing leads to more arousals and disrupted sleep as you respond to increases in airway resistance. This fragmented sleep makes it difficult to get truly restorative, deep sleep.
Dry mouth
Breathing through your mouth means you bypass the natural humidification of air that happens in your nasal cavity. The increased airflow dries your mouth, sometimes causing painfully dry, parched lips and throat.
Halitosis
With reduced saliva production, bacteria growth in your mouth increases overnight. This can lead to bad breath, or halitosis, in the morning.
| Age Group | Prevalence of Halitosis |
|---|---|
| Children | 6-50% |
| Adults | 22-65% |
Gum disease
The dryness from mouth breathing can inflame your gums and cause gum disease. Gum disease is associated with receding gums, erosion of jaw bone, loose teeth, and tooth loss if left untreated.
Tooth decay
With decreased saliva, your teeth are more vulnerable to cavities and decay. Saliva helps wash away food debris and neutralize acid in your mouth.
Throat irritation
The increased airflow of mouth breathing dries out and inflames your throat. This can make you prone to hoarseness, sore throat, and throat clearing in the morning.
Facial structure changes
Mouth breathing long term can alter the development of your jaw and facial muscles. This can result in an elongated face, protruding teeth, and a narrow, collapsed nasal airway.
Tips to stop mouth breathing during sleep
If you regularly wake up with a parched mouth and throat, try these methods to train yourself to sleep with your mouth closed:
Use nasal dilators/strips
Adhesive nasal strips help open your nasal passages by lifting the sides of your nose. Nasal dilators stent your nostrils open from the inside to improve airflow. Both can be effective options for managing nasal congestion at night.
Try a saline nasal spray
Saline nasal sprays moisturize your nasal passages, reducing congestion and mucus accumulation. They can be used before bed to promote nose breathing at night.
Use a humidifier
Running a humidifier in your bedroom introduces moisture into the air. This can help combat nasal and throat dryness that triggers mouth breathing.
Elevate your head
Use an extra pillow to prop your head up at night. The inclined position helps keep your tongue and soft tissues from obstructing your throat.
Avoid alcohol before bed
Alcohol consumption relaxes your throat muscles, increasing your risk of mouth breathing at night. Avoid drinking within 2-3 hours of bedtime.
Try mouth taping
You can use a special hypoallergenic tape over your lips at night. The tape acts as a physical barrier to keep your mouth closed without impeding nasal breathing.
Consider an oral appliance
Custom-fitted oral appliances hold your lower jaw slightly forward to maintain an open airway. This can be an effective treatment option for mouth breathing caused by sleep apnea.
Try continuous positive airway pressure (CPAP)
CPAP is considered the gold standard treatment for moderate to severe sleep apnea. The pressurized air from the CPAP machine splints your airway open so you can breathe through your nose.
Get evaluated for any underlying conditions
Consult your doctor to identify and address any underlying health issues contributing to your mouth breathing, such as nasal polyps, allergies, or enlarged tonsils.
When to see a doctor
You should consider seeing a doctor if you have chronic mouth breathing at night along with symptoms like:
- Loud snoring
- Gasping or choking at night
- Excessive daytime fatigue
- Nighttime awakenings
- Morning headaches
- Teeth grinding or clenching
These may indicate an underlying condition like sleep apnea or airway obstruction requiring further evaluation and treatment. Pediatric patients with chronic mouth breathing should also be assessed to avoid potential impacts on facial development.
Summary
Mouth breathing during sleep is a common issue and usually the result of some form of nasal congestion or obstruction. It can negatively affect the quality of your sleep and your health over time. Try addressing any causes of congestion, optimizing your sleep environment, and making adjustments like using nasal dilators or an extra pillow. If mouth breathing persists, consult your doctor to identify and properly treat any underlying conditions, and help you breathe easier day and night.