Sleeping with your mouth open can make your mouth dry in the morning. The results of some studies even show that covering your mouth during sleep is important for good rest. If you're trying to sleep with your mouth closed, there are many ways and tools that might help.
Method 1 of 3: Changing Daily Habits
Step 1. Practice breathing through your nose throughout the day
If you breathe through your mouth during the day, you will do the same during sleep. To change this habit, be aware of how you breathe throughout the day. As you breathe in through your mouth, try to cover your mouth and consciously breathe in through your nose.
Step 2. Elevate your head during sleep
Before going to bed, put an extra pillow under your head. Elevating your head during sleep can help prevent your mouth from opening.
Step 3. Exercise regularly to change your natural breathing pattern
Walking or running every day will increase the body's need for oxygen, and the body will respond naturally by breathing air through the nose. Exercising regularly will also help reduce stress, which is also the cause of mouth breathing. If you don't exercise regularly, making this activity part of your daily routine may help your efforts to sleep with your mouth closed.
You can also practice yoga or meditation as a way to reduce stress and focus your mind on your breath
Step 4. Clean the bedroom regularly to reduce airborne allergens
Dust mites, pet dander, and other airborne allergens can clog your nasal passages during sleep, and as a result, force your mouth open to breathe. To reduce these allergens in the air, wash sheets regularly with hot water, vacuum, and dust off your floors and rooms.
For best results, use a vacuum cleaner with a tight filter, such as a HEPA filter or high-efficiency particulate air
Method 2 of 3: Using Tools
Step 1. Wear a chinstrap to prevent your mouth from opening
This sleeping belt is a simple device that can help keep your mouth closed during sleep. This tool is fastened around the underside of the chin and head, and is usually attached with Velcro.
- If this tool works for you, but you feel uncomfortable, try continuing to use it for a while. Over time, you will get used to using it.
- This tool is very useful especially for people who use a CPAP machine in the form of a nose mask during sleep.
- You can buy this tool at most major department stores or online stores.
Step 2. Wear a mouth guard to prevent you from breathing through your mouth
This plastic mouth guard designed to prevent you from breathing through your mouth is called a vestibular shield. This device is a plastic cover that is placed in the mouth before going to bed. The vestibular shield will force you to breathe through your nose.
- A mouth guard can also prevent you from snoring due to mouth breathing at night.
- Mouth guards marketed as devices that can prevent snoring might also help.
- These can be found at most major pharmacies or medical supply stores.
Step 3. Use a nasal dilator to open the nose
You may sleep with your mouth open because the airway in your nose is blocked or too narrow, making it difficult for you to breathe through your nose. In this case, you can use a device called a nasal dilator during sleep to open your nose. You can buy this kit without a prescription at most major pharmacies or medical supply stores. There are 4 different types of nasal dilators:
- An external nasal dilator is attached to the nasal bone.
- A nasal stent is placed in each nostril.
- A nasal clip is placed over the nasal septum.
- The septal stimulator will compress the nasal septum to help open the nasal passages.
Method 3 of 3: Troubleshooting Medical Problems
Step 1. Clear the blockage in the nose with a saline spray or nasal cleanser
You may be breathing through your mouth due to a stuffy nose that makes it difficult for you to breathe through your nose. In this case, a nasal wash or saline spray may help you sleep with your mouth closed by increasing the flow of air through your nose. Nasal cleansers will help clear the blockage in the nasal passages, while saline sprays will help reduce swelling. Nasal saline sprays can be purchased without a prescription at your local pharmacy.
If your nasal obstruction is chronic, an ENT specialist may be able to prescribe a stronger steroid spray
Step 2. Visit a doctor if the problem persists
Breathing through the mouth during sleep may signal an underlying disease. So, if this problem persists, it's a good idea to visit a doctor. Take note of when you first noticed this problem as well as any other symptoms you may experience.
Step 3. Treat allergies to clear nasal passages
You may sleep with your mouth open if you have a nasal allergy. If you believe you have allergies, see your doctor for treatment.
- Your doctor will help identify your allergies and advise on the best way to avoid triggers.
- Your doctor may also prescribe over-the-counter or prescription medications to reduce allergy symptoms.
Step 4. Consider having surgery to correct the blockage due to an anatomic problem
Nasal septal deviation may cause you to sleep with your mouth open. The nasal septum is a thin wall that separates the right and left nose. A deviated septum can block one side of the nose, preventing airflow. As a result, you will breathe through your mouth during sleep. In some cases, surgery is recommended to correct the deviated septum.