How to keep your mouth closed while sleeping

Practice nasal breathing during the day. If you breathe through your mouth during the day, you'll likely do the same at night while you sleep. To change this habit, focus on how you breathe throughout the day. Whenever you catch yourself breathing through your mouth, close it and consciously try to breathe through your nose.

Elevate your head while sleeping. Before going to bed, try adding an extra pillow under your head. The elevated position can help keep your mouth closed during sleep.

Exercise regularly to improve your natural breathing pattern. Daily walking or running increases your body's oxygen demand, and your body naturally responds by breathing through the nose. Regular exercise also helps reduce stress, a factor that contributes to mouth breathing. If you don't regularly exercise, this simple change to your routine can help you keep your mouth closed while you sleep.

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

Keep your bedroom clean to reduce airborne allergens. Dust mites, pet hair, and other allergens can block your nasal passages during sleep, causing you to open your mouth to breathe. To minimize these allergens, regularly wash your bedding in hot water, vacuum the floors, and dust the surfaces.

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

Use a chin strap to prevent your mouth from opening. A chin strap is a simple device that helps keep your mouth closed while you sleep. The strap goes around your head and under your chin, typically fastened with Velcro.

• If the chin strap is effective but uncomfortable, try using it for a while. You may gradually get used to it.
• A chin strap can be especially useful for those who use CPAP masks during sleep.
• You can purchase this product at most major retail stores.

Wear a mouthguard to prevent mouth breathing. A plastic mouthguard is designed to prevent mouth breathing. You will wear this mouthguard before sleeping, and it will force you to breathe through your nose.

• The mouthguard can also help reduce mouth snoring while you sleep.
• Any mouthguard marketed as a snoring prevention device can be beneficial.
• You can purchase this product at most pharmacies and large stores.

Use a nasal dilator to keep your nostrils open. If you find yourself breathing through your mouth while sleeping, it may be due to blocked or narrow nasal passages that make it difficult to breathe through your nose. In this case, you can use a nasal dilator while sleeping to keep your nose open. Nasal dilators are available at most pharmacies without a prescription. There are four types of nasal dilators:

• An external nasal dilator that is placed on the bridge of the nose.
• Intranasal tubes inserted into each nostril.
• A nasal clip placed on the septum.
• A device that applies pressure to the nasal septum to help open the airway.

Clear your nasal passages using a saline rinse or nasal spray. You may need to breathe through your mouth if your nasal passages are blocked, preventing airflow through your nose. In this case, a saline rinse or nasal spray can help you keep your mouth closed by improving airflow through the nose. Nasal rinse solutions can help clear the nasal passages, while saline nasal sprays can reduce swelling. Nasal sprays are available over the counter at pharmacies.

• If you suffer from chronic nasal congestion, an ENT doctor may prescribe a stronger steroid nasal spray for you.

Consult a doctor if the problem persists. Mouth breathing during sleep could be a sign of an underlying condition, so you should see a doctor if the issue continues. Take note of when you first noticed the problem and any other symptoms that may be present.

Treat allergies to clear nasal passages. Mouth breathing during sleep may be caused by nasal allergies. If you suspect you have allergies, consult a doctor for treatment.

• The doctor will help you identify the allergens and the best ways to avoid them.
• The doctor may also prescribe medication to alleviate your allergy symptoms.

Consider surgery to address structural blockages. A deviated septum could be the reason you're breathing through your mouth while sleeping. The septum is a thin wall in the nose that divides the left and right nostrils. If it's deviated, it can block one nostril and restrict airflow, causing you to breathe through your mouth during sleep. In some cases, surgery may be recommended to correct the septum.

• Nasal septum surgery is performed by an ENT specialist.