Stop drooling in your sleep: effective tips and techniques

Let's face it: waking up with a damp pillow isn't exactly how anyone imagines starting their day. Sure, it's funny until it happens night after night. Drooling in your sleep may seem like a minor annoyance, but it can be awkward, especially if someone else is sharing the bed. But it could also be your body's way of saying something's off.

Drooling during sleep happens for a reason. Sometimes, it's as simple as your sleeping position, and other times, it could be related to allergies, congestion, or even stress. The good news? You don't need to suffer through soggy mornings. Let's get to the bottom of why it happens and, more importantly, how to stop it.

Why do we drool?

Our bodies produce saliva all the time, even during sleep. Normally, when you're awake, you swallow it without much thought. However, when you sleep, particularly if you're in a deep slumber, your tongue and jaw muscles relax. If you're sleeping on your side or stomach, gravity does its thing, and the saliva finds its way out of your mouth.

While too much saliva may be normal in some cases, excess saliva production could signal other issues, such as:

• Nasal congestion or allergies: When your nose is stuffed up, you end up relying on your mouth to breathe, which can lead to drooling.

• Obstructive sleep apnea: Sleep apnea is a sleep-related breathing disorder. Interrupted breathing during sleep causes your body to work harder, often leaving you with an open mouth and more drool.

• Gastroesophageal reflux disease (GERD): Acid reflux can irritate your throat and stimulate excessive saliva production.

• Health conditions: Sinus infections and colds can lead to nasal congestion, making you breathe through your mouth, which often leads to excessive salivation.

• Medication side effects: Some medications increase saliva production as a side effect.

Tips and techniques to stop drooling in your sleep

Drooling isn't something you just have to put up with. Here are some easy-to-implement tips that will keep your pillow dry:

1. Switch up your sleep position

Gravity isn't your friend when you're snoozing on your side or stomach. In these positions, your mouth opens up, and saliva finds its way to escape. Training yourself to sleep on your back can reduce the chances of waking up to a wet pillow. If you're struggling to stay on your back all night, use pillows. Placing them on either side can help keep you in position, preventing you from rolling over during the night.

2. Keep nasal passages clear

If you've got a stuffy nose, you're going to mouth-breathe, and mouth-breathing equals drooling. So, you've got to keep those nasal passages clear. Start by using a humidifier in your room to moisten the air, especially in colder months when heating systems dry it out. For those dealing with allergies, a good antihistamine or nasal spray can work wonders. And if you struggle with congestion, try a saline rinse before bed. It's like giving your nose a little shower, clearing out the gunk, and letting you breathe comfortably through your nose all night long.

3. Stay hydrated

It sounds counterintuitive, but being dehydrated can actually increase your saliva production. Your body tries to balance things out, resulting in more drool. Stay hydrated throughout the day to avoid this. A bonus tip? Watch what you drink in the evening. Caffeine and alcohol are sneaky dehydrators, leaving your mouth dry and leading to more saliva at night. Instead, reach for water or herbal tea to keep your hydration balanced and your drooling under control.

4. Try specialized products

For chronic droolers, specialized products can be lifesavers. Mouthguards are a great option because they help keep your jaw in the right position, promoting better airflow and reducing drooling. If your nasal passages are the issue, nasal strips can be a game-changer. These simple adhesive strips open up your nasal passages, making it easier to breathe through your nose and reducing the chances of mouth breathing and drooling.

5. Use a sleep mask to battle sleep apnea

Your trusty sleep mask can do more than just block out light. It can help you relax, and relaxation plays a big role in reducing sleep apnea, a condition where you temporarily stop breathing during the night. Sleep apnea often leads to mouth breathing, which in turn causes drooling. The mask helps you stay in a deeper, uninterrupted sleep, which means less mouth breathing and better muscle control over your drool situation.

6. Make some lifestyle changes

What you do before bed matters. Eating a big meal right before sleep can trigger acid reflux, which might cause your throat to produce more saliva as a defense mechanism. To avoid that, keep your last meal light and at least a couple of hours before bed. At the same time, keep your bedroom cool, clean, and free from allergens that could stuff up your nose. Hypoallergenic pillows and bedding are especially helpful if nasal congestion is making you a mouth-breather at night.

Time to reclaim your pillow

Excessive drooling in your sleep is one of those things that seem like a minor annoyance but can really mess with your confidence. By making a few small changes, you can keep your face dry, your pillow pristine, and your sleep uninterrupted. And hey, if you're still struggling to treat drooling, why not treat yourself to a high-quality sleep mask while you're at it?

Not only will you block out those annoying streetlights or early-morning rays, but you'll also help train your brain to relax and drift into a peaceful, drool-free slumber. Drowsy sleep masks can help you with that! Choose your favorite among 18 sensual colors, such as the soothing Green Pistachio sleep mask, the regal Royal Blue sleep mask, the bold Sunset Pink sleep mask, the sophisticated Black Jade sleep mask, or the tranquil Purple Lavender Haze sleep mask. And remember, there are even more vibrant colors to discover in our collection! Wave goodbye to sleep deprivation with a splash of style and enjoy a restful sleep!