Let’s face it: no one enjoys waking up with a dry mouth, or worse—drool all over their pillow. But for many people, sleeping with their mouth open is an ongoing battle. It’s not just uncomfortable; it can actually affect your overall sleep quality.
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Pro Tip: The solution? Learning how to sleep with your mouth closed, without the need for cumbersome and uncomfortable tape, with easy-to-use products like MouthShield.  |
In this article, we'll dive into actionable strategies to help you keep your mouth closed during sleeping and improve your nighttime breathing. Whether you're a chronic snorer, have sleep apnea, or just want to improve your sleep quality, this guide is for you. Let’s break it down!
Alternatives to Using Tape for Mouth Closure
Taping your lips shut to prevent mouth breathing? It sounds medieval and uncomfortable, and honestly, not everyone is willing to use such a restrictive method. Fortunately, while there are alternatives, many come with their own set of downsides—except for Mout hShield, which stands out as the most comfortable and hassle-free solution.
MouthShield
Mouth Shield is an excellent product for those looking for a truly comfortable way to keep their mouth closed during sleeping. Unlike other options, it doesn’t rely on sticky adhesives or awkward mechanisms.
Mouth Shield acts as a gentle barrier, allowing you to breathe easily through your nose while keeping your lips closed. Its key advantage is convenience—you can still speak or sip water without removing the device, something most alternatives don’t offer.
Nasal Strips
Nasal strips may seem like a simple solution, but they come with several limitations. For starters, they rely on adhesives, which can irritate the skin, especially with long-term use. Nasal strips only work on the external part of your nose, and while they might help with mild congestion, they’re far from effective for more serious cases.
Plus, their effectiveness is short-lived—they’re not a sustainable long-term fix for those with chronic mouth breathing or more severe nasal issues. They’re best for temporary relief, but fall short when dealing with persistent problems.
Chin Straps
Chin straps may seem like a reasonable alternative, but they are not without their drawbacks. The strap wraps around your head, which can feel bulky and uncomfortable, especially for those who move during sleeping. Getting used to the sensation can take time, and some people find them too restrictive to sleep soundly.
Furthermore, chin straps don’t address the root cause of mouth breathing—they simply force your jaw shut, which can feel unnatural for many. If your issue is more than just an open mouth (like nasal congestion), chin straps are far from a comprehensive solution.
Corrective Dental Devices
Corrective dental devices might offer long-term relief, but they come with a steep price tag and significant commitment. These devices need to be custom-made by a dentist, which involves multiple appointments and higher costs.
They are also not comfortable for everyone, particularly during the adjustment period when the device can feel intrusive in your mouth. While these appliances can correct structural issues, they don’t provide an immediate or easy fix and are a more invasive option compared to other solutions like MouthShield.
In contrast, Mouth Shield offers a simple, comfortable, and effective solution for keeping your lips closed during sleeping, without the discomfort or inconvenience posed by these alternatives.
Use Advanced Breathing Techniques
In addition to using helpful products, you can also train yourself to breathe more efficiently through your nose by practicing specific techniques. Here are a couple of exercises that can help you retrain your body to breathe through your nose during sleeping:
Buteyko Breathing
The Buteyko method is a series of exercises designed to help you regain control over your breaths, particularly in cases of mouth breathing or hyperventilation. One key exercise involves slowing your breath and holding it to increase carbon dioxide levels in your blood, which encourages nasal breaths.
Here’s how to do it:
- Sit comfortably with your mouth closed and start breathing through your nose.
- After exhaling, pinch your nose shut and hold your breath.
- Nod your head up and down or side to side while holding your breath, and continue until you feel the urge to inhale.
- Let go of your nose and resume nasal breathing, taking calm, slow breaths.
Repeating this exercise several times throughout the day can help you become more accustomed to taking breaths through your nose, even during sleeping.
Diaphragmatic Breathing
This technique involves using your diaphragm to take deep, full breaths rather than shallow breaths that rely on the chest. It’s an excellent way to strengthen your breathing muscles and improve airflow through the nose.
To practice diaphragmatic breathing:
- Lie down in a comfortable position, placing one hand on your chest and the other on your abdomen.
- Inhale slowly through your nose, ensuring that your abdomen rises more than your chest.
- Exhale through your nose, allowing your abdomen to fall.
By regularly practicing this technique, you’ll be training your body to take deeper, slower breaths through the nose, making it easier to avoid mouth breathing at night.
More Tips, Exercises, and Habits to Promote Mouth Closure During Sleep
While devices like Mouth Shield and chin straps can help, they’re not the only solutions. There are also exercises and habits you can adopt to train your body to keep your lips closed during sleeping.
Pre-Sleep Preparations
- Use a Nasal Spray: If you suffer from nasal congestion, using a saline nasal spray before bed can help clear your nasal passages and make taking breaths through your nose easier. For severe congestion, consider using a steam inhalation or neti pot to clear out your nasal cavities.
- Moisturize Your Lips and Skin: Applying a hydrating lip balm and moisturizer around your lips can prevent irritation if you decide to try a device like MouthShield. Dry lips and skin can make it harder to use these products comfortably.
Position-Specific Tips
- Sleep on Your Side: Lying on your back can cause your jaw to fall open, making mouth breathing more likely. Sleeping on your side helps keep your airways aligned, reducing the likelihood of your lips opening. If you struggle with this position, using a body pillow can provide additional support and comfort.
- Elevate Your Head: If nasal congestion is an issue, try elevating your head with an extra pillow or a wedge pillow. This can help keep your airways open, making nasal breathing easier.
Keep Your Bedroom Comfortable
- Use a Humidifier: Dry air can irritate your nasal passages and make it harder to breathe through your nose. Keeping your bedroom humidified with a humidifier can help keep your airways moist and reduce congestion, leading to better nasal breathing.
- Control Allergens: Keeping your bedroom free of allergens like dust, pet dander, and pollen can make a big difference in your ability to breathe through your nose at night. Regularly clean your bedding, vacuum your floors, and consider using an air purifier to reduce airborne irritants. You can also switch to hypoallergenic bedding if allergies are a persistent issue.
Lifestyle and Dietary Adjustments
Your daily habits and dietary choices can significantly impact your ability to maintain nasal breathing during sleep. Making a few simple adjustments can help support better airflow and reduce the likelihood of mouth breathing:
Diet and Mouth Breathing
Believe it or not, what you eat (and when) can influence how you breathe at night. Eating large meals, especially those rich in acidic or spicy foods, too close to bedtime can trigger acid reflux. This, in turn, can irritate your nasal passages and throat, making nasal breathing more difficult.
To avoid this, try to eat your last meal at least 2-3 hours before going to bed and steer clear of spicy or heavy meals in the evening.
Foods that are high in histamines, such as fermented foods, alcohol, or aged cheeses, can also contribute to nasal congestion. If you notice that certain foods seem to make you stuffy or congested, it may be worth adjusting your diet or speaking with a healthcare provider about potential food sensitivities.
Stay Hydrated
Dehydration can dry out your airways and make it harder for your nasal passages to stay clear. Ensuring you drink plenty of water throughout the day can help prevent dry mouth and throat during sleep. Just be mindful not to drink too much water right before bed to avoid frequent trips to the bathroom at night.
Manage Stress Levels
Stress can have a direct impact on your breathing patterns. When we’re stressed, our bodies tend to go into “fight or flight” mode, leading to shallow, rapid breaths, which often involves the mouth. Incorporating relaxation techniques into your daily routine, such as deep breath exercises, meditation, or yoga, can help promote nasal breathing both during the day and at night.
Reduce Alcohol and Caffeine
Both alcohol and caffeine can exacerbate mouth breathing. Alcohol can relax the muscles in your throat and jaw, increasing the likelihood that your mouth will fall open during sleep. Caffeine, on the other hand, can lead to restlessness and poor sleep quality, making it harder to maintain consistent breathing patterns. Try to limit your alcohol and caffeine intake, especially in the hours leading up to bedtime.
Long-Term Strategies and Habit Building
Switching from mouth breathing to nasal breathing at night is not always an immediate change. It often requires persistence and practice, but with the right strategies, it’s entirely achievable. Here are some long-term tips for making nasal breathing your new normal:
Consistency is Key
Like any habit, training yourself to breathe through your nose requires consistency. Stick to your routine, whether it’s practicing breathing exercises, using a humidifier, or trying products like MouthShield. Over time, your body will adapt to these new behaviors, and you’ll find it easier to keep your mouth closed during sleep.
Start Small, Build Up
If you’re finding it difficult to make the switch to nasal breathing, don’t worry! It can take time for your body to adjust. Start by incorporating small changes into your daily routine, such as practicing nose breathing during the day or using nasal strips at night.
Gradually, as you become more comfortable with these changes, you can introduce additional tools like chin straps or Mouth Shield to further support your transition to nasal breathing.
Track Your Progress
It’s easy to lose sight of how far you’ve come when changing a habit like mouth breathing. To stay motivated, consider tracking your progress. You can use sleep tracking apps or even keep a simple sleep diary to note how often you wake up with a dry mouth, how rested you feel in the morning, and whether you notice any reduction in snoring or sleep disruptions.
Celebrate Small Wins
Every step towards better nasal breathing is a win. Celebrate the small victories, whether it’s successfully using a nasal strip for a full night or waking up without a sore throat. By focusing on your progress rather than perfection, you’ll be more likely to stick with your new sleep habits.
When to Seek Professional Help
If you’ve tried various techniques and products without success, it may be time to consult a healthcare professional. An ENT specialist or sleep doctor can help identify any underlying medical issues, such as sleep apnea or a deviated septum, that may be preventing you from breathing properly through your nose. They can also recommend treatments or interventions, such as corrective surgery or CPAP therapy, to improve your overall breathing and sleep quality.
By incorporating these strategies, you can create a solid foundation for improved nasal breathing during sleep. Whether it's through products like Mouth Shield, simple lifestyle adjustments, or advanced breathing exercises, there are plenty of ways to train your body to keep your mouth closed and enjoy better sleep.
Remember, the journey to better breathing and improved sleep quality is a process, but with the right tools and techniques, it’s one that’s well within your reach.
Why Is It Important to Keep Your Mouth Closed During Sleep?
You may be wondering, "Why should I care if I sleep with my mouth open or closed?" The truth is, the way you breathe during sleep can significantly impact your health. Mouth breathing while you sleep can lead to snoring, sleep disruptions, and even dry mouth—a breeding ground for bacteria. It also dries out your airways, making it more likely you’ll wake up tired, dehydrated, or even with a sore throat.
In contrast, nasal breathing helps maintain the right balance of oxygen and carbon dioxide, promotes better sleep quality, and keeps your airways moist and healthy. But for those who struggle to keep their mouth closed during sleep, it’s easier said than done. Let’s look into why mouth breathing happens and how to prevent it—without resorting to taping your lips shut.
Why Do People Breathe Through Their Mouths While Sleeping?
Many people struggle with mouth breathing during sleep, and understanding the underlying causes can help you tackle the issue more effectively. Here’s a deeper dive into the most common reasons:
Nasal Congestion
Nasal congestion is often caused by allergies, colds, or sinus infections, and it’s one of the biggest culprits for mouth breathing. When your nose is blocked, it’s only natural for your body to switch to taking breaths through your mouth.
Common allergens like dust mites, pet dander, or pollen can irritate your nasal passages, making it harder to breathe through your nose. If allergies are your issue, consider using air purifiers, nasal sprays, or antihistamines to help keep your nasal passages clear.
For those with sinus infections, steam inhalation or saline nasal sprays can help reduce the swelling and open up your airways. Remember, if nasal congestion persists for an extended period, it may be worth consulting a doctor to rule out any underlying health conditions like chronic sinusitis.
Deviated Septum
A deviated septum is a structural issue where the wall between your nostrils is displaced to one side, making one nostril more narrow than the other. This can make it difficult to breathe through your nose, particularly at night when congestion tends to worsen.
If you suspect a deviated septum is causing your mouth breathing, consulting an ENT specialist is recommended. In some cases, surgery may be required to correct the issue and restore nasal airflow.
Sleep Apnea
Sleep apnea is a sleep disorder where your breathing repeatedly stops and starts during the night. People with sleep apnea often wake up gasping for air and find themselves taking breaths through their mouths.
If you experience snoring, frequent awakenings, or excessive daytime fatigue, it’s worth seeing a doctor to evaluate if sleep apnea is the cause of your mouth breathing. Treatments for sleep apnea, like continuous positive airway pressure (CPAP) machines, can also help prevent mouth breathing.
You can check out more about sleep apnea in our articles here.
Habitual Mouth Breathing
Sometimes, mouth breathing is simply a habit. If you’ve been taking breaths through your mouth during the day, you’re more likely to continue doing so while you sleep. The good news is, with some conscious effort and the right tools (like MouthShield), you can retrain yourself to breathe through your nose.
Detailed Breakdown of Medical Conditions
While mouth breathing may seem harmless, it can sometimes be linked to medical conditions that need attention. Let’s explore these conditions in a bit more detail:
Chronic Nasal Congestion
If you find yourself constantly struggling with nasal congestion, it may not be a temporary issue. Chronic conditions like sinusitis, nasal polyps, or even asthma can cause long-term blockages in your nasal passages, making it hard to breathe through your nose.
Chronic sinusitis can cause inflammation and swelling in the nasal passages, leading to mouth breathing at night. Nasal polyps are benign growths inside the nose that can obstruct airflow, making nasal breathing difficult. An ENT specialist can help diagnose these issues and recommend treatment options like steroid nasal sprays or, in some cases, surgery to remove polyps.
Obstructive Sleep Apnea
Obstructive Sleep Apnea (OSA) is a condition where your throat muscles relax too much during sleep, leading to blocked airways. This causes pauses in breaths, which often results in gasping or choking episodes that force you to breathe through your mouth.
In addition to affecting your sleep quality, untreated OSA can increase the risk of heart disease, stroke, and other health issues. Treatments like CPAP therapy or oral devices can help keep airways open and reduce mouth breathing.
Jaw or Dental Issues
Mouth breathing may also be related to jaw alignment or dental problems. If your teeth or jaw are misaligned, it can be difficult to keep your mouth closed during sleep. Corrective dental devices can be custom-made by your dentist to reposition your jaw and encourage nasal breathing. If you suspect that dental issues are at play, a visit to the dentist can help determine whether a corrective appliance is needed.
Conclusion
If you’re tired of waking up with a dry mouth or suffering from the effects of poor sleep quality, learning to sleep with your mouth closed is a game changer. From innovative products like Mouth Shield to simple lifestyle adjustments, there are plenty of options to help you breathe better and sleep more soundly.
Whether you’re dealing with snoring, sleep apnea, or just want to get a better night’s sleep, give these tips and tools a try. Your body—and your sleep—will thank you for it.
For more information or to explore products designed to help with mouth closure during sleep, check out MouthShield today.
Bibliography
- Jeff Kahn, "How to Stop Mouth Breathing at Night? 14 Tricks to Try", RiseScience.com March 13th 2024, https://www.risescience.com/blog/how-to-stop-mouth-breathing-at-night
- Jen Rose Smith, "Mouth breathing might be ruining your sleep. Here’s how to fix it", CNN.com, May 14th 2023, https://edition.cnn.com/2020/08/20/health/how-to-stop-mouth-breathing-sleep-wellness/index.html
- Randal Silver, "How to Sleep with Your Mouth Closed", September 25th 2024, WikiHow.com, https://www.wikihow.com/Sleep-with-Your-Mouth-Closed