How to close your mouth while sleeping

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Have you ever woken up with a dry mouth and feeling restless after a night’s sleep? Are you constantly battling with snoring or other breathing issues during your sleep? If so, learning how to close your mouth while sleeping could be the solution you’ve been seeking. Closing the mouth during sleep not only helps to preserve moisture inside the mouth, but it can also minimize snoring, enhance airway health, and promote a more peaceful and rejuvenating sleep experience. In this guide, we will explore various techniques and practical tips on how to effectively keep your mouth closed while sleeping, allowing you to wake up more refreshed and revitalized. So, let’s delve into the realm of better sleep by mastering the art of keeping our mouths shut during slumber!

If you open your mouth while sleeping, you will wake up with a dry mouth. Some studies even show that keeping your mouth shut while you sleep is essential for a good night’s sleep. ^[1] If you are looking for ways to keep your mouth shut while you sleep, this article will tell you about some techniques and tools that you may find helpful.

Table of Contents

Steps

Change your daily routine

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Practice breathing through your nose during the day. If you breathe through your mouth during the day, you can also breathe that way while you sleep at night. To change this habit, you need to pay attention to how you breathe during the day. Whenever you find yourself breathing through your mouth, close your mouth and try to breathe through your nose. ^[2]

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Elevate your head while sleeping. Before going to bed, put another pillow under your head. Elevating your head can help you keep your mouth shut while you sleep. ^[3]

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Exercise regularly to change natural breathing patterns. Daily walking or running will increase the body’s need for oxygen, and the body will naturally respond by taking in air through the nose. Regular exercise also helps reduce stress, a factor that also contributes to mouth breathing. If you don’t exercise regularly, this simple change to your daily routine will also help you keep your mouth shut while you sleep. ^[4]

• You can also practice yoga or meditation as a way to relieve stress and focus on your breathing.

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Clean your bedroom regularly to reduce airborne allergens. Dust mites, pet dander, and other airborne allergens can clog your nasal passages during sleep, forcing you to open your mouth to breathe. To reduce these allergens, you should regularly wash your sheets in hot water, vacuum the floors, and dust them. ^[5]

• Use a vacuum cleaner with a fine filter, such as a high-efficiency air (HEPA) filter, for optimal performance.

Use devices to help close your mouth while sleeping

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Use a chin strap to keep the mouth from opening. The chin strap is a simple item to keep the mouth closed during sleep. The chin strap will loop over the head and below the chin, usually attached with Velcro. ^[6]

• If the chin strap is effective even though it is uncomfortable, try using it for a while. Maybe you’ll get used to it over time.
• The chin strap can be especially helpful for people who use CPAP mask-style ventilators while sleeping. ^[7]
• You can buy this product at most major retail stores.

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Wear a mouth guard to prevent breathing through the mouth. Plastic mouth guard designed to prevent mouth breathing. You will put this plastic trough in your mouth before you sleep and will be forced to breathe through your nose. ^[8]

• A mouth guard can also help prevent snoring through the mouth during sleep.
• Any mouthguard product advertised as an anti-snoring device can help.
• You can buy this product at most drugstores and major stores.

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Wear a nasal dilator to keep the nostrils open. It is possible that you open your mouth while sleeping because your nasal passages are blocked or too narrow, making it difficult to breathe through your nose. In this case, you may wear something called a nasal dilator while you sleep to keep your nose open. You can find nasal dilators at most pharmacies without a prescription. ^[9] There are 4 types of nasal dilators as follows:

• The external nasal dilator is placed on the bridge of the nose.
• Nasal tubes are attached to each nostril.
• The nose clip is placed on the nasal septum.
• The nasal septum stimulator puts pressure on the nasal septum to help open the airways. ^[10]

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Handling medical problems

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Clear the nasal passages with a nasal wash or saline nasal spray. You may have to breathe through your mouth if your blocked nose prevents you from breathing through your nose. In this case, a nasal wash or saline nasal spray can help keep your mouth shut by increasing air circulation through your nose. Nasal rinses can help clear the nose, while saline nasal sprays help reduce swelling. Saline nasal spray is available at pharmacies without a prescription. ^[11]

• If you have chronic nasal congestion, your ENT doctor may prescribe a stronger steroid spray for you. ^[12]

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See your doctor if the condition still does not go away. Mouth breathing while sleeping can be a sign of an underlying medical condition, so you should see your doctor if the problem doesn’t go away. Record when you first noticed the problem and any other symptoms, if any. ^[13]

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Treat allergies to clear nasal passages. You can open your mouth while sleeping when you have nasal allergies. If you think you have an allergy, see your doctor for treatment. ^[14]

• Your doctor will help you determine what triggers your allergy and how best to avoid the allergens.
• Your doctor may also prescribe medication to help relieve your allergy symptoms. ^[15]

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Consider surgery to correct the structural obstruction. A deviated septum may be the cause of your mouth opening while you sleep. The nasal septum is a thin wall in the nose that divides the left and right sides. A deviated nasal septum can block one side of the nose and reduce airflow. This condition causes you to breathe through your mouth while you sleep. In some cases, you will be advised to have surgery to correct the nasal septum. ^[16]

• Nasal septum correction surgery is performed by an otolaryngologist.

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If you open your mouth while sleeping, you will wake up with a dry mouth. Some studies even show that keeping your mouth shut while you sleep is essential for a good night’s sleep. ^[1] If you are looking for ways to keep your mouth shut while you sleep, this article will tell you about some techniques and tools that you may find helpful.

In conclusion, learning how to close your mouth while sleeping is a beneficial habit that can improve your overall health and well-being. Sleeping with your mouth closed helps reduce the risk of developing certain oral and respiratory issues, enhances the quality of your sleep, and promotes better breathing patterns. By incorporating simple techniques such as nasal breathing exercises, sleep posture adjustments, and the use of mouth taping or night guards, you can train yourself to keep your mouth closed during sleep. Remember to practice patience and consistency as it might take time for your body to adapt to this new habit. Ultimately, closing your mouth while sleeping can lead to a more refreshed and rejuvenating sleep, ensuring a healthier and more energized you during the day.

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