Can You Snore with Your Mouth Closed? Everything You Need to Know

Snoring is often linked to open-mouth breathing, but what if your mouth stays shut and you still snore? If you've ever woken up feeling groggy, with a dry throat, or with your partner nudging you awake because of noise—despite keeping your mouth closed—you might be wondering: Can you snore with your mouth closed?

The short answer? Yes. Surprised? You’re not alone (we’re heavy snorers ourselves). And if you’re dealing with closed-mouth snoring, it’s important to understand why it happens and what you can do about it.

In this article, we’ll break down the causes of closed-mouth snoring, the potential health risks, and practical solutions to help you finally get back to sleeping soundly. 

Why Can You Snore With Your Mouth Closed?

Most people associate snoring with open-mouth breathing, but it turns out snoring is more complicated than that. This type of snoring often points to underlying nasal or airway issues that need attention.

🔍 How Snoring With a Closed Mouth Happens

When you snore with your mouth closed, it usually means the problem isn’t in your mouth at all—it’s higher up.

While most snoring comes from the vibration of soft tissues in the throat due to open-mouth breathing, closed-mouth snoring is different. It often originates from nasal blockages or issues in the upper airway rather than the throat itself.

If you’re keeping your mouth closed at night but still snoring, the root cause is likely related to airflow restrictions in your nasal passages or throat muscles. Even with your mouth sealed shut, vibrations in the upper airway can cause that familiar (and frustrating) sound, especially if there's a blockage or narrowing in the nasal passages.

💡 Common Causes of Mouth-Closed Snoring

There are several reasons why snoring might happen even with a closed mouth:

1. Nasal Congestion or Blockage 🤧

If your nose is partially blocked, air struggles to pass through, creating turbulence that leads to snoring. Common causes include:

✔ Seasonal Allergies: Allergic reactions can cause nasal inflammation and congestion, narrowing the airways and making it harder for air to pass through smoothly, which leads to snoring.
✔ Deviated Septum: A deviated septum is a structural issue where your nasal septum is off-center, leading to airflow obstruction and snoring.
✔ Chronic Sinusitis: Persistent inflammation of the sinuses causes nasal blockage and mucus buildup, restricting airflow and increasing the likelihood of snoring.
✔ Nasal Polyps: Noncancerous growths in the nasal passages can obstruct airflow, contributing to snoring.

2. Weak Throat Muscles 💤

If your tongue and soft palate collapse during sleep, they can obstruct airflow, leading to snoring. This can happen with age, poor muscle tone, or sleep apnea (more on that later).

3. Sleeping Position 🛏️

Back sleeping increases the likelihood of snoring because gravity pulls tissues backward, restricting airflow. If you’re a back sleeper, switching positions to sleep on your side could make a big difference.

4. Sleep Apnea ⚠️

Obstructive Sleep Apnea (OSA) is a serious condition where airway blockages cause repeated breathing pauses throughout the night. Many people with OSA experience closed-mouth snoring.

⚠️ Health Risks Linked to Snoring With a Closed Mouth

Snoring isn’t just annoying for your partner—it can also be a sign of deeper health concerns. If you experience:

❌ Morning headaches
❌ Daytime fatigue
❌ Gasping for air at night
❌ High blood pressure

...It’s worth speaking to a doctor. Closed-mouth snoring, especially if linked to obstructive sleep apnea, can increase your risk of heart disease, stroke, and chronic fatigue.

💡 How to Stop Snoring with Your Mouth Closed

If you snore with a closed mouth, addressing the root cause can reduce snoring and improve sleep quality. As snorers ourselves, we took the time to try and test every solution we could find. 

Here’s what we’ve learned:

1. Keep Your Nasal Passages Clear 🌿

✔ Use a saline nasal spray before bed to reduce congestion.
✔ Try a nasal dilator (like Breathe Right strips) to widen the nasal airways.
✔ Use a humidifier to prevent dry air from irritating your nasal passages.

2. Strengthen Your Airway Muscles 💪

✔ Perform throat and tongue exercises daily. Studies show oropharyngeal exercises can reduce snoring by up to 50%!
✔ A bit of an odd tip: practice playing a wind instrument (like the didgeridoo)—yes, really! It helps strengthen airway muscles.

3. Adjust Your Sleep Position 🛌

✔ Sleeping on your side instead of your back can significantly reduce snoring.
✔ Try using a body pillow to keep yourself in position.

4. Manage Sleep Apnea Symptoms 🩺

✔ If you suspect sleep apnea, consult a doctor for a sleep study.
✔ Use a CPAP machine if diagnosed with moderate to severe OSA.

5. Use a Breathing Aid Like Mouth Shield 😴

✔ Mouth Shield is designed to gently keep your lips sealed, promoting nasal breathing.
✔ Unlike chin straps or mouth tape, it’s comfortable, reusable, and non-irritating.
✔ It helps prevent dry mouth, snoring, and air leaks for CPAP users.

Looking for a non-invasive, easy-to-use solution? Mouth Shield can help reduce snoring by promoting natural nasal breathing.

🌟 How Mouth Shield Supports Nasal Breathing

We know the struggles of snoring all too well. We've tried nose strips, mouth tape, and everything in between.

That’s why we created Mouth Shield! We needed a gentle, comfortable way to encourage nasal breathing and stop mouth breathing from sabotaging sleep.

Most anti-snoring devices focus on keeping the jaw forward or opening the throat. But Mouth Shield works differently—it seals your lips gently, keeping your mouth closed without adhesives or straps.

Why does this help?

✅ It encourages nasal breathing, which is how your body is meant to breathe at night.

✅ It prevents airway collapse caused by mouth breathing.

✅ It works alongside CPAP therapy to reduce leaks and discomfort.

Unlike mouth tape or chin straps, Mouth Shield is: 

✔ Reusable ♻

✔ Adjustable for a custom fit ✂

✔ Made from 100% medical-grade silicone 🏆

✔ Comfortable with no skin irritation 🌿

✔ Made in the USA 🇺🇸

🌙 Breathe Better, Sleep Better with MouthShield

Snoring with your mouth closed doesn’t have to ruin your nights (or your mornings). From clearing nasal passages to trying breathing aids, there are solutions.

If you’re struggling with closed-mouth snoring and want to improve nasal breathing, MouthShield is a comfortable, easy-to-use solution that supports better sleep.

💤 Ready to wake up refreshed and snore-free? Discover how MouthShield can help you breathe naturally and sleep better tonight—click here to learn more. 🌙✨

💬 FAQs: Can You Snore with Your Mouth Closed?

If I snore with my mouth closed, do I have sleep apnea?

Not necessarily. While closed-mouth snoring can be linked to sleep apnea, not all cases indicate a severe disorder. If you experience gasping, choking, or extreme fatigue, speak to a doctor.

How can I train myself to breathe through my nose while sleeping?

Using a nasal breathing aid like MouthShield, practicing nasal breathing exercises, and keeping your nasal passages clear can help retrain your body.

What’s the best way to reduce snoring without using a CPAP?

For mild snoring, try nasal dilators, positional therapy, throat exercises, and MouthShield to encourage nasal breathing.

📚 Bibliography

• Sara Berg, “What doctors wish patients knew about snoring”, ama-assn.org, Apr 12, 2024, https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-snoring#

• "Can You Snore with Your Mouth Closed? Causes and Solutions," Sleep Clinic Melbourne, https://sleepclinicmelbourne.com.au/can-you-snore-with-your-mouth-closed/

• "Nasal Based Snoring", britishsnoring.co.uk, https://britishsnoring.co.uk/snoring_types/nasal_based_snoring.php