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Mouth Breathing: Causes, Effects, and How to Stop It (Especially While Sleeping)
Mouth breathing is more common than people think, and many don’t realise they’re doing it, especially while sleeping. Whether you’ve noticed yourself sleeping with your mouth open, experiencing a dry throat in the morning, or struggling to keep your mouth closed while sleeping, understanding the cause is the first step to fixing it.
In this guide, we’ll explain why breathing through the mouth happens, the long-term mouth breathing effects, and proven ways to stop mouth breathing, both during the day and at night.
What Is Mouth Breathing?
Mouth breathing simply means relying on the mouth instead of the nose for airflow. While it might seem harmless, it affects sleep quality, oral health, and even facial development in children. Many people don’t realise they engage in mouth breathing during sleep, which is why sleeping with the mouth open is one of the most common symptoms.
Common Causes of Mouth Breathing
Understanding what’s causing the issue will help you prevent mouth breathing effectively. Common causes include:
- Nasal congestion (allergies, flu, sinusitis)
- Deviated septum
- Enlarged tonsils or adenoids
- Poor tongue posture
- Stress or anxiety
- Habitual behaviour developed over time
If untreated, mouth breathing can turn chronic and disrupt normal nasal function.
Mouth Breathing Effects on Health
Mouth breathing may feel like a small issue, but its effects build up over time. The major impact includes:
- Dry mouth and bad breath: When you breathe through the mouth, saliva evaporates quickly, creating a dry environment where bacteria multiply. This often leads to bad breath. Learn more about halitosis here.
- Poor sleep quality: Individuals who habitually breathe through their mouths often snore and experience disrupted sleep.
- Dental problems: Dry mouth increases the risk of cavities, gum inflammation, and orthodontic issues.
- Facial changes (long-term): Chronic mouth breathing in children can affect jaw alignment and facial structure.
- Reduced oxygen intake: Nasal breathing filters, warms, and humidifies the air—mouth breathing does not.
How to Stop Mouth Breathing (Daytime)
People often ask, “How do I stop mouth breathing?” especially if they’ve become aware of it during daily activities. Here are the most effective ways:
- Improve tongue posture: Your tongue should rest fully against the roof of your mouth, not lie low.
- Breathe consciously through the nose: Train your body by practising slow, nasal breathing during the day.
- Address nasal congestion: Use saline sprays, antihistamines (if recommended), or humidifiers.
- Practise regular exercise: This helps strengthen your respiratory system and improve airflow.
How to Stop Mouth Breathing While Sleeping
Many people unconsciously breathe through their mouths at night. If you’re constantly googling how to sleep with your mouth closed or how to stop breathing from your mouth while sleeping, these methods help:
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Change your sleeping position
Sleeping on your back increases the chance of your jaw dropping open. Side sleeping supports better nasal airflow and helps keep the mouth closed.
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Use nasal strips or expanders
These lift the nasal passages, allowing more air through the nose.
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Clear nasal blockage before bed. Try:
- Steam inhalation
- Warm showers
- Saline nasal rinses
- Essential oils like eucalyptus (if suitable)
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Mouth taping (safe, medical-grade tape only)
This gently encourages nasal breathing by keeping the lips closed. It doesn’t force the mouth to stay shut, but instead trains the body to use the nose.
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Elevate your pillow
Raising your head slightly can reduce airway collapse and improve breathing.
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Strengthen your airway muscles
Exercises such as tongue, jaw, and throat exercises enhance airway stability, allowing for easier maintenance of nasal breathing even during sleep.
When to See a Professional:
If you experience persistent mouth breathing, snoring, or struggle to breathe through your nose even when you’re awake, it may indicate:
- Airway obstruction
- Bite alignment problems
- Narrow arches
- Jaw positioning issues
Healthy breathing habits are essential for maintaining good oral health and supporting proper jaw development. If you’ve noticed signs of mouth breathing, especially during sleep, addressing it early can help prevent dental issues, bite problems, and ongoing sleep disruptions.
A professional assessment can determine whether your airway, bite, or jaw alignment is contributing to the issue and guide you toward the most suitable treatment. Reach out to us today for a personalised evaluation and care plan.
