Getting a decent night’s sleep makes us feel rejuvenated and prepared for the day. Additionally, sleep supports the immune system and memory, among other critical systems. Conversely, getting too little or poor quality sleep can make us feel exhausted and groggy and raise our risk of dementia and chronic illnesses.
Read More: Mouth Breathing Sleep Aid
Breathing is one of several factors that can impact the quality of sleep. You might be more susceptible to disruptive sleep disorders like sleep apnea if you breathe through your mouth while you sleep rather than your nose.
Although mouth-breathing habits should always be treated by a physician, there are home remedies that can help with sleep apnea. See more about mouth breathing while you sleep below, along with advice from experts on how to end the pattern.
Can you explain mouth breathing?
The nose and mouth are the two openings in your body through which air can enter. When they sleep, most people breathe through their noses. However, if something obstructs your nasal passageway, you will find yourself breathing via your mouth, claims NeuroReport.
The airway at the back of the throat narrows when someone breathes through their mouth, even though mouth breathing still provides your body with necessary oxygen, according to Catherine Darley, ND, a specialist in natural sleep medicine at the Institute of Naturopathic Sleep Medicine in Seattle.
Your body may snort, snore, or jolt awake if it doesn’t get enough oxygen while you’re asleep. You might not obtain the kind of sleep you require to feel refreshed as a result.
Why do people breathe through their mouths?
Mouth breathing is a common phase that many kids go through and eventually outgrow. However, some people continue the habit well into adulthood. In fact, studies show that mouth breathing becomes more common as people age, particularly in men.
Adults who mouth breathe while they sleep are typically the result of something getting in their nose, according to double board-certified psychiatrist and sleep specialist Alex Dimitriu, MD.
Dimitriu and Darley state that a number of things, such as the following, could cause nasal blockages:
Hypersensitivity
A sinus infection or a cold
enlarged adenoids or tonsils
a septum deviation
a recessed or narrow jaw
The contours of your nose
How does mouth breathing manifest?
How can you determine whether mouth breathing is a problem for you when you’re asleep because you’re not conscious of your breathing patterns? Experts in sleep say your feelings upon waking up might hold the answers.
“When we mouth breathe, the airway becomes more constricted, which raises the risk of snoring and obstructive sleep apnea,” explained Darley. Individuals who suffer from sleep apnea frequently wake up feeling drowsy or agitated, suffer from headaches, brain fog, or wake up more frequently during the night.
According to reports from the Pediatric Dental Journal and NeuroReport, if you mouth breathe, you might also experience the following problems:
mouth dryness
Sinus infection (halitosis)
difficulty chewing
Gingivitis, a condition of the teeth
Ear and throat infections
sibilant voice
Furthermore, you might experience the consequences of sleep deprivation because mouth breathing can ultimately lead to less sleep, according to Dimitriu. A lack of sleep is linked to a number of problems, including depression, high blood pressure, diabetes, chronic illnesses, and strokes.
Treatment with mouth breathing
You don’t have to accept a lifetime of foggy mornings and foul breath if you’re a chronic mouth breather. Alternatively, you could try these DIY remedies to promote nasal breathing while you sleep.
Regardless of the approach you choose, Dimitriu advises monitoring your sleep patterns to better understand your development. To learn more about the quality of your sleep, you could, for example, use a wearable sleep tracker or keep a sleep journal.
“Even though it’s not clinically significant, it’s helpful to know how you improved your sleep after trying something different,” the woman stated.
Nasal strips
Neural strips may be helpful for certain individuals with nasal obstructions. By pulling the nostrils outward and covering the nose bridge, these thin strips allow the nasal passageways to open. Regretfully, research has produced conflicting findings regarding their efficacy. Therefore, they might not suit everyone.
Over-the-Counter drugs
Nasal sprays and over-the-counter (OTC) medications may provide relief if allergies are the cause of your stuffy nose. Seek for products that contain topical steroids or antihistamines for optimal outcomes.
Changing the surroundings in which you sleep
Nasal congestion can also be caused by the environment in which you sleep. For example, although a colder room may help you sleep, too-cold, dry air can make your nose run. Based on current research, the ideal temperature range for older adults to sleep in is between 68 and 77 degrees Fahrenheit.
If the air is excessively dry, a humidifier might also help you open your nasal passages. Additionally, an air filter can create a calm source of white noise and eliminate irritating dust particles from the air.
Make a bed change
It was noted in Allergy, Asthma & Clinical Immunology that nasal congestion is increased when one is flat. Using a wedge pillow or pillows that are propped up can help your nose drain more easily while you sleep. You can change the angle of your sleeping surface with an adjustable bed, which may be helpful as well. To locate a bed that might make it simpler to lie flat, take a look at our selections for the best mattresses or the best mattresses for back sleepers.
using mouth tape
By covering your mouth with a piece of tape while you sleep, mouth taping forces your body to breathe through your nose. However, it must always be medical-grade tape made to come into contact with skin.
According to a Healthcare study, mouth taping can help treat sleep apnea and encourage deeper sleep. However, Dimitriu issued a warning: if your nose is extremely congested, mouth taping might make breathing worse. Thus, proceed with caution and first seek medical advice.