How to stop sleeping with your mouth open: tips and tricks

We all know someone who snores like a chainsaw, or maybe you're the one who's had a few complaints about your mouth hanging wide open during sleep. While it's totally normal to breathe through your mouth from time to time—especially when you're all stuffed up or having an allergic reaction—sleeping with your mouth open regularly can cause a bunch of issues.

From dry mouth and bad breath to snoring and even poor sleep quality, this habit can impact your overall well-being. The good news is you don't have to put up with this nightly annoyance. There are plenty of ways to stop sleeping with your mouth open, and we're here to share tips and tricks to help you break the habit.

Why do we sleep with our mouths open?

The most common reason people sleep with their mouths open is nasal congestion. If your nasal passages are blocked or restricted (due to allergies, a cold, or even your sleeping position), your body naturally switches to mouth breathing to get more air. Other factors include poor sleep posture, weak jaw muscles, or even habits that have developed over time, like mouth breathing during the day. Whatever the reason, it can be fixed with a little effort.

How to stop mouth breathing

1. Check your nasal passages

If you are always fighting stuffiness, breathing through your nose can feel impossible. So, the first step to stopping mouth breathing is to clear your airways!

• Nasal sprays: A nasal saline spray or a nasal decongestant can temporarily relieve congestion. However, don't become too reliant on them, as this can lead to dependency.

• Humidifiers: A dry environment can worsen nasal congestion. Try using a humidifier while you sleep to add moisture to the air and help keep your nasal passages clear.

• Nasal strips: These are sticky strips you put outside your nose. They widen your nostrils, allowing you to breathe more comfortably through your nose.

2. Change your sleep position

Your sleep position can affect whether you sleep with your mouth open. If you sleep on your back, your mouth is more likely to drop open as your head naturally falls backwards. Sleeping on your back can also cause your tongue to fall back and block airflow, which ultimately leads to mouth breathing.

• Sleep on your side: Sleeping on your side helps prevent your mouth from opening and keeps your airway more aligned. You may need a little practice, but using a pillow to prop yourself up or even sleeping in a starfish position (arms outstretched) may keep you from rolling onto your back.

• Use a special pillow: There are specially designed pillows for side sleeping, giving your neck and head extra support to keep your body in the right position.

3. Mouth taping (yes, really!)

To be fair, mouth-taping sounds a little odd, but it is becoming a popular trick for those who struggle with open-mouth sleeping. The idea is simple: You use gentle tape (like medical or hypoallergenic tape) to hold your mouth closed while you sleep. This promotes nasal breathing, which teaches your body to inhale through your nose rather than your mouth.

While it can be effective, use the right type of tape and exercise caution—don't use anything too sticky or irritating. Always make sure your nasal passages are clear before self-administering. If you're congested, this could lead to discomfort or difficulty breathing.

4. Strengthen your jaw muscles

Believe it or not, your jaw muscles may also be to blame for chronic mouth breathing. If your jaw muscles are weak or if you have an issue with your bite (like misaligned teeth), you might tend to open your mouth while sleeping. Strengthening these muscles can help.

• Mouth exercises: Simple jaw exercises, such as moving your jaw from side to side or pressing your tongue to the roof of your mouth and holding it there, help strengthen the muscles around your mouth and encourage it to stay closed.

• Mouthguards: If you sleep with your mouth open due to grinding your teeth (also known as bruxism), wearing a custom-made mouthguard at night can help keep your mouth closed while protecting your teeth.

Nose breathing for the win!

To sum up, preventing mouth breathing while sleeping is totally possible, and with the right strategies, you can easily break the habit. Whether it's nasal congestion, poor sleep posture, or weak jaw muscles, addressing the root cause is key for mouth breathers. For those with underlying sleep disorders or chronic congestion, consulting a specialist can help pinpoint any issues that might be contributing to mouth breathing.