Mouth Breathing at Night: Symptoms, Side Effects, and Solutions You Can Try
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Time to read 6 min
If you’re waking up with a dry mouth, a scratchy throat, or feeling like you haven’t slept at all, mouth breathing at night could be to blame.
It’s more common than people realize — and yes, it’s fixable. Many of us don’t even notice that we’re breathing through our mouths instead of our noses while we sleep. But this simple switch in airflow can lead to bigger problems than just a parched throat.
In this article, we’ll walk you through how to figure out if you’re mouth-breathing at night, why it matters for your health and sleep quality, and what you can do to start breathing easier and waking up feeling like yourself again.
What Is Mouth Breathing At Night And How Does It Happen?
Mouth breathing at night is not a complicated problem. It is characterised by the body not using the nasal passages when breathing, and instead employing the mouth when inhaling and exhaling.
As simple and innocent as that can sound, it is a common problem that can often have a knock-on effect, opening the doors for future health concerns, like chronic snoring or even mild sleep apnea.
So, why does mouth breathing at night happen in the first place?
1. Nasal Congestion
If your nose is stuffed up from allergies, a cold, or chronic sinus issues, your body will switch to mouth breathing so it can keep getting enough oxygen. Unfortunately, this often leads to waking up with a blocked nose and dry mouth at night — an annoying combination that only makes sleep feel less restorative.
Learn more about allergies and snoring .
2. Anatomical Issues
The shape of your airways can affect your breathing.
Some people have a deviated septum, smaller nasal passages, or enlarged turbinates (the soft tissue in your nose), making it physically harder to breathe through their nose. These structural differences can turn nasal breathing into a struggle, especially when lying down.
3. Sleep Position
Sleeping flat on your back is one of the worst positions for snoring, as it can cause your jaw to drop open, encouraging mouth breathing overnight. This position also makes it easier for your tongue to fall back, partially blocking your airway and increasing your risk of snoring or disrupted sleep.
Symptoms of Mouth Breathing While Sleeping
Wondering if you’re breathing through your mouth at night without realizing it? There are some clear giveaways.
This includes:
Louder snoring
Dry mouth
Sore throat
Bad breath
Headaches
Poor quality sleep
Dental issues
Nasal breathing is always preferable to mouth breathing, especially during sleep. Switching back to nasal breathing can improve sleep quality, oxygen delivery, and even support cardiovascular health.
Keeping your nasal passages clear and your mouth closed helps your body filter the air you breathe, regulate airflow efficiently, and maintain proper oxygen levels overnight.
Solutions for Mouth Breathing at Night
The good news? Mouth breathing at night isn’t something you’re stuck with forever. With a few practical tweaks and the right tools, you can start breathing through your nose again — and finally wake up feeling refreshed.
1. Use A Nasal Dilator
Nasal dilators are small, discreet devices that sit just inside your nostrils to keep your nasal passages open while you sleep. They physically expand your airways, making nasal breathing easier and helping reduce snoring caused by mouth breathing at night.
2. Address Nasal Congestion
Nasal congestion will force your body to breathe through your mouth, which is why you might snore more if you have hay fever.
Clear blocked airways before bed to ensure you breathe through your nose while you sleep. If your airways are particularly congested, consider a saline spray or sinus washout. You might also want to use a humidifier, which can clear the air of allergens.
3. Try Mouth Taping
Mouth taping involves placing a small piece of skin-safe tape vertically across your lips to keep your mouth closed while you sleep. This trains your body to breathe through your nose.
Always use tape designed specifically for mouth taping and start slowly to ensure comfort and safety.
4. Adjust Your Sleep Position
Sleeping on your back can cause your mouth to fall open and your tongue to block your airway. Switching to side sleeping keeps your airways more open and encourages nasal breathing throughout the night.
Learn more about the best sleep position for snoring.
When to See a Doctor About Mouth Breathing
Most of the time, mouth breathing at night can be fixed with simple home solutions. But sometimes, it’s a sign of something more serious.
You’ve tried nasal dilators, sprays, humidifiers, and changing your sleep position, but you’re still waking up with a dry mouth and feeling exhausted. It’s worth checking in with your doctor to rule out underlying issues.
If You’re Also Snoring
Snoring is fairly common, as if often caused or worsened by mouth breathing. Snoring itself can be frustrating, but loud and constant snoring could be a sign of something more, like sleep apnea.
If you notice sleep apnea symptoms — like loud snoring, gasping, pauses during breathing, or choking- it could be a sign you need to speak to your doctor. Sleep apnea needs medical treatment, as it carries significant health risks.
Learn more about sleep apnea vs snoring .
If Your Anatomy Causes Mouth Breathing
Conditions like a deviated septum or enlarged tonsils can block nasal airflow, making mouth breathing unavoidable. Your doctor can assess whether further evaluation or treatment is needed, whether that be something as simple as a good quality nasal dilator or more complicated, like surgery.
If you’re concerned, don’t hesitate to seek medical advice.
Better Breathing Equals Better Sleep
Mouth breathing at night is more common than you might think — but the good news is, it’s usually fixable. With the right tools and habits, you can start breathing through your nose again and finally wake up feeling rested.
Small changes make a big difference. Try a nasal dilator tonight, adjust your sleep position, or tackle congestion before bed. These simple steps can improve your breathing, your sleep quality, and how you feel each day.
Ready to breathe better and sleep deeper? Explore SnoreLessNow’s Airflow Clip Nasal Dilator or our Somnifit-S Anti-Snore Mouth Guard today — and wake up feeling refreshed.
Medical Disclaimer:
The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.
Ed Salazar, Sleep Consultant and CEO of SnorelessNow
With over 20 years of experience in healthcare, Ed Salazar is a trusted sleep consultant and co-founder of SnoreLessNow. Let Ed Salazar guide you on a transformative journey to restful nights and rejuvenation.
Dr. Andres Salazar, MD, CMD
Medically reviewed by Dr. Andres Salazar, a board-certified Family Physician, Geriatrician, and Certified Medical Director, leading a dedicated team of sleep consultants.
Frequently Asked Questions
How do I know if I’m mouth breathing at night?
If you wake up with a dry mouth, sore throat, bad breath, or feel tired despite getting enough sleep, you’re likely mouth breathing at night. Other signs include snoring, headaches in the morning, and feeling dehydrated when you wake up.
Is mouth breathing at night bad for you?
Yes. Mouth breathing at night can lead to dental issues like cavities and gum disease, chronic bad breath, frequent sore throats, headaches, and even poor sleep quality. Over time, it can also affect your overall health by reducing oxygen intake while you sleep.
What causes mouth breathing while sleeping?
Common causes include:
Nasal congestion from allergies or colds
Anatomical issues, such as a deviated septum or small nasal passages
Sleeping on your back, which makes your mouth more likely to fall open
Sometimes a combination of these triggers can cause snoring.
How can I stop mouth breathing at night?
You can try using
A nasal dilator to keep your airways open
Address nasal congestion with saline sprays or humidifiers, sleep on your side, and manage allergies
Mouth taping to encourage nasal breathing
You can mix and match these solutions for more effective results, but start slowly and make sure you’re comfortable.
When should I see a doctor about mouth breathing at night?
If you’ve tried home solutions and still wake up with symptoms, or if you experience snoring with gasping or choking, extreme fatigue, or suspect structural issues like a deviated septum, it’s best to consult your doctor or a sleep specialist.
