1 Answers
How to Sleep with Your Mouth Closed: A Guide
Sleeping with an open mouth can cause discomfort, dehydration, and poor sleep quality. Taking steps to prevent your mouth from opening while you're sleeping can help you get the restful sleep that you need. Here's a guide to help you learn how to sleep with your mouth closed:
Step 1: Check Your Breathing
Check to see if you are breathing through your nose or mouth during the day when you’re awake. If you notice that you’re breathing through your mouth, start to practice nose breathing. This can help you create a habit of nasal breathing at night while you’re sleeping.
Step 2: Use Humidifiers or Saline Sprays
Using a humidifier— either a cool-mist humidifier or a nasal spray— can help keep your airways clear and your nasal passages moisturized. Saline sprays help loosen mucus and make it easier to breathe through your nose.
Step 3: Avoid Stimulating Foods and Drinks Before Bed
Certain foods and drinks may stimulate your mouth muscles and cause you to sleep with your mouth open. Avoid drinking alcohol or having stimulating foods (like spicy food) a few hours before bedtime.
Step 4: Sleep in the Right Position
- Sleeping on your back can help your mouth stay closed. To ensure that you stay on your back while you sleep, you can use a body pillow. Or, add a foam wedge to help keep your head and upper body elevated.
- Sleeping on your side can open your mouth. If this happens, adjust your head position so that your tongue is at the front of your bottom lip. This will limit the amount of air that comes through your open mouth.
Step 5: Talk to a Doctor
If you’re still having trouble sleeping with your mouth closed after following these steps, talk to your doctor. Your doctor may be able to provide additional help, such as mouth guards or breathing machines.