Fact checked by Jonathan Eilenberg, CPE
Jonathan Eilenberg, CPE
Jonathan Eilenberg is a Certified Professional Ergonomist who is a Senior Ergonomics Engineer at Casper with over 6 years of experience in occupational injury prevention.
The best way to stop sleeping with your mouth open is to first identify the cause of your mouth breathing at night, such as allergies, sinus infections, or structural issues, and then address it with appropriate treatment.
To protect against mouth breathing, experts recommend sleeping upright or on your side.1 If your doctor recommends it, other solutions include supportive pillows, mouth tape, and nasal strips.
Nighttime mouth breathing is a complex topic. So get comfy, relax, and take a deep breath through your nose as we dive into the causes, symptoms, and actionable tips for how to stop sleeping with your mouth open.
Let’s examine the health conditions linked to chronic mouth breathing. You may be surprised to learn that it’s an extremely common condition.
Before you run to your doctor because you accidentally napped with your mouth open, it’s important to understand the difference between occasional mouth breathing and chronic mouth breathing.
Occasional mouth breathing can occur in response to an illness like a cold and is not a cause for concern — but chronic mouth breathing can mean that the individual has an underlying medical issue or needs re-training on how to breathe easier through the nose.2 Occasional mouth breathing is often a temporary response to a sickness or allergen and is fairly common — but if you have concerns about your mouth breathing, consult your healthcare provider.
Some of the health complications from chronic mouth breathing include:
Whether you know you sleep with your mouth open or not, you may notice some signs in your waking life that your mouth was still open in the twilight hours.
Because mouth breathing can dry out the mouth and deplete the healthy protective saliva inside, you may wake up with severe dry mouth, resulting in some discomfort.
Saliva can help prevent tooth decay by neutralizing acids produced in bacteria, washing away the nasty stuff like plaque and food particles that can harm your teeth if left unchecked.5 Saliva is also crucial in enhancing our ability to taste as well as making it easier to chew and swallow.5 Breathing through the mouth at night can reduce the levels of crucial saliva as you sleep.
While minor “morning breath” is extremely common and usually nothing to be concerned about, severe dry mouth can result in strong, unpleasant mouth odor. Additionally, the dryness of the mouth can cause your lips to dry out and crack overnight.
You might wake up with a dry or hoarse throat and a runny nose due to the evaporation of the mouth’s natural moisture during nighttime mouth breathing and interaction with allergens and environmental irritants.
Mouth breathing can be an obstacle to the effectiveness of your PAP (positive airway pressure) therapy if you require a device for sleep apnea or related disorders. The purpose of a machine such as a CPAP (continuous positive airway pressure) apparatus is to open the nasal airways — however, the default for many obstructive sleep apnea patients is to breathe through the mouth because of obstructions within the nose that prevents nose breathing.6
Mouth breathing while on a PAP treatment can lead to symptoms of dry mouth and blockages of the airway due to the shifting of the tongue overnight, negating the benefits of the CPAP machine’s assistance in opening the nasal passage.6
Mouth-breathing can be caused by a variety of temporary or habitual factors — sometimes, mouth-breathing can even point to larger underlying health issues and sleep problems.
Some examples of temporary or habitual issues that can cause mouth breathing include:
Additionally, examples of underlying health issues that can be linked to mouth breathing include:
The sleep experts at Casper are always updating our techniques and assembling top-tier recommendations to help every person achieve the quality night’s sleep they deserve. For those impacted by mouth-breathing at night, here are some of the best practical tips to put the issue to rest.
As a priority, address any underlying condition that could impact airflow in the nasal passages, particularly allergies, asthma, or sinus infections. Treating these conditions can improve airflow through the nose, allowing patients’ airways to work at their best through comfortable nasal breathing.
Some individuals with difficulty breathing through their nose at night use nasal strips to help improve nasal airflow. These strips may help increase the caliber or diameter of the nasal passage, opening them up to allow you to breathe easier and reduce loud snoring.6
Mouth taping may help to increase breathing through the nose. However, consult your doctor to determine if mouth taping is right for you, as it does not necessarily cure the underlying cause of mouth-breathing and can cause skin irritation and limit your ability to breathe. If you choose to try mouth-taping, use only a narrow piece of gentle hypoallergenic elastic tape applied vertically to allow some movement and the passage of air if necessary.1
Some experts recommend sleeping on your side to reduce mouth breathing and improve your quality of sleep.1 This position helps the airways stay clear so you can breathe smoothly and steadily throughout the night, especially if you have OSA. For help adjusting to a side sleeping position, consider a Casper pillow engineered specifically for comfort and support as well as investing in the best mattress for side sleepers.
While surgery might seem like an extreme option, the procedures below are fairly common and routine treatments to help children and adults suffering from prolonged mouth breathing.
If you suspect your mouth breathing is serious and may have underlying causes, consult your medical provider immediately to help steer you toward the right treatments and courses of action.
Your sleep is a foundational pillar supporting your overall health. Let Casper be your ally in helping you achieve the best rest of your life.
For maximum comfort and the support your body craves, upgrade to a Casper mattress for the best in sleep technology and innovation. If it’s been a while since you’ve refreshed your bedding, browse the selection of Casper sheets for a breathable, irresistibly cozy bedroom improvement. And don’t forget a Casper pillow to help you achieve the best sleeping position to alleviate nighttime mouth-breathing difficulties.
Sources:
Casper blog articles are written by skilled authors and periodically reviewed by our team of sleep experts at Casper Labs. Driven by comprehensive research and evidence-based practices, we ensure that the content we publish is reliable, actionable, and practical for enhancing sleep quality and wellness.
Our articles incorporate trusted third-party sources, cited within the content and listed at the end for easy reference. At Casper we strive to be an authority and trusted resource for all things sleep.
