Content

• To step
• Method 1 of 3: Change your habits
• Method 2 of 3: Using a resource
• Method 3 of 3: Address medical problems

Sleeping with your mouth open can give you a dry mouth in the morning. Some studies even indicate that keeping your mouth shut while sleeping is essential for a good night's sleep. If you want to sleep with your mouth closed, there are many techniques and devices to help you with this.

To step

Method 1 of 3: Change your habits

1. Practice breathing through your nose throughout the day. If you breathe through your nose during the day, you can probably do the same while sleeping. Change this habit by being aware of the way you breathe during the day. If you find yourself breathing through your mouth, keep your mouth closed and consciously breathe through your nose.
2. Raise your head while sleeping. Before going to sleep, put an extra pillow under your head. Raising your head slightly during sleep may help prevent your mouth from opening.
3. Exercise regularly to change your natural breathing pattern. A daily walk or run increases your body's need for oxygen, causing it to naturally react with air by taking in the nose. Regular exercise reduces stress, which in itself is a cause of mouth breathing. If you don't already exercise regularly, making this simple change in your daily routine could help you sleep with your mouth shut.
   • You can also practice yoga or meditation as a way to reduce stress and focus on your breathing.
4. 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 the amount of these allergens in the air, regularly wash your bedding in hot water, vacuum the floor, and dust the room.
   • Use a vacuum cleaner with a fine filter, such as a high-efficiency particulate air filter (HEPA filter), for best results.

Method 2 of 3: Using a resource

1. Wear a chin strap to keep your mouth shut. A chin strap is a simple tool that can help you keep your mouth shut while you sleep. A chin strap goes around the top of your head and under your chin and is usually fastened with Velcro.
   • If you find a chin strap effective but uncomfortable, use it for a while anyway. You may be able to get used to it over time.
   • A chin strap can be especially useful for people who use some type of CPAP machine with a nasal mask when they sleep.
   • You can buy a chin strap at most department stores.
2. Wear a mouthguard to prevent mouth breathing. Plastic mouthguards designed to prevent mouth breathing, also called vestibular shields, are plastic coverings that you put in your mouth before going to sleep. A vestibular shield forces you to breathe through your nose.
   • A mouthguard can also prevent mouth snoring while sleeping.
   • Any mouthguard marketed as an aid to prevent mouth snoring could help you with mouth breathing.
   • These devices can be found at most pharmacies and department stores.
3. Use a nasal dilator to hold your nose open. You may be sleeping with your mouth open because the airways in your nose are blocked or too narrow, making it difficult to breathe through your nose. If this is the case, you can wear a device called a nasal dilator while sleeping to keep your nose open. You can buy these nasal dilators without a prescription at most pharmacies. There are four different types of nasal dilators:
   • External nasal dilators are placed on the bridge of the nose.
   • Nasal stents are inserted into the nostrils.
   • Nose clips are placed over the nasal septum.
   • Septum stimulators apply pressure to the nasal septum to open the nasal passages.

Method 3 of 3: Address medical problems

1. Remove nasal blocks with a nasal rinse or saline solution. You may be breathing through your mouth in your sleep if your nose is blocked, which of course prevents you from breathing through your nose. If this is true, a nasal rinse or saline solution can help keep your mouth closed by increasing the flow of air in your nose. A nasal rinse will remove any obstructions in your nasal passages and a saline solution will reduce swelling. Spray salt solutions are available from your pharmacy without a prescription.
   • If you suffer from a chronic stuffy nose, an ENT specialist can prescribe a stronger steroid spray.
2. If the problem persists, see your doctor. Breathing through your mouth while sleeping could be a sign of an underlying health problem and if it persists, you should definitely see your doctor. Keep track of when you first noticed the problem and other possible symptoms.
3. Treat your allergies to unclog your nasal passages. You may sleep with your mouth open because you have nasal allergies. If you believe you have allergies, please consult your doctor about possible treatments.
   • Your doctor will help you identify what you are allergic to and advise you on how best to avoid your allergy triggers.
   • Your doctor can also prescribe medication with or without a prescription to reduce allergy symptoms.
4. Consider surgery to remove anatomical blockages. A crooked septum could be the reason for sleeping with an open mouth. The septum is the wall in your nose that separates the left side from the right side. A crooked septum can block one side of your nose and reduce airflow. This can lead to mouth breathing while sleeping. In some cases, surgery may be recommended to correct a skewed septum.
   • The operation to correct a skewed septum is performed by an ENT specialist.