3 Ways to Sleep With Your Mouth Closed

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3 Ways to Sleep With Your Mouth Closed
3 Ways to Sleep With Your Mouth Closed

Video: 3 Ways to Sleep With Your Mouth Closed

Video: 3 Ways to Sleep With Your Mouth Closed
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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.

Step

Method 1 of 3: Changing Daily Habits

Sleep with Your Mouth Closed Step 1
Sleep with Your Mouth Closed Step 1

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.

Sleep with Your Mouth Closed Step 2
Sleep with Your Mouth Closed Step 2

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.

Sleep with Your Mouth Closed Step 3
Sleep with Your Mouth Closed Step 3

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

Sleep with Your Mouth Closed Step 4
Sleep with Your Mouth Closed Step 4

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

Sleep with Your Mouth Closed Step 5
Sleep with Your Mouth Closed Step 5

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.
Sleep with Your Mouth Closed Step 6
Sleep with Your Mouth Closed Step 6

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.
Sleep with Your Mouth Closed Step 7
Sleep with Your Mouth Closed Step 7

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

Sleep with Your Mouth Closed Step 8
Sleep with Your Mouth Closed Step 8

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

Sleep with Your Mouth Closed Step 9
Sleep with Your Mouth Closed Step 9

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.

Sleep with Your Mouth Closed Step 10
Sleep with Your Mouth Closed Step 10

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.
Sleep with Your Mouth Closed Step 11
Sleep with Your Mouth Closed Step 11

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.

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