There is extensive scientific research that supports the link between mouth breathing and sleep disorders.
The nose is nature’s design to deal with air intake. (1) Mouth breathing is linked to reduced exercise capacity (2), snoring, sleep apnea, (3) sleep disorders and attention deficit hyperactive disorder (ADHD) (4) sinus congestion, facial abnormalities (5), allergies, asthma, dental crowding and crooked teeth. (6)
Learn how mouth breathing, especially during the first 20 minutes of light sleep, can delay the onset of deeper sleep that is vital to restoring the body and mind. Conversely, nasal breathing helps to calm the mind ready for going to sleep and will not disrupt your sleep during the night. Avoiding anything that interrupts your sleep will ensure you spend more time sleeping and less time trying to get back to sleep.
Research has indicated that there is a higher incidence of early facial ageing and skin dryness amongst mouth breathers. Learn how to control mouth breathing and improve your skin and sleep quality.
Find out how chronic mouth breathing affects children's development. From facial deformities to insomnia and ADHD, learn how mouth breathing needs to be recognised early in childhood to avoid lasting and detrimental effects.
Many people are not aware that mouth breathing when sleeping can have negative effects on health – snoring, sleep apnea, dry mouth, bad breath, sinus pressure, nasal congestion and disturbed sleep are some of the detrimental effects of mouth breathing.
Who is a mouth breather?
It's someone who habitually breathes through their mouth rather than their nose.
Nasal vs mouth breathing:
Dry mouth
When you breathe through your mouth you don't humidify inhaled air as effectively as when you breathe through your nose. Since the mouth loses moisture this can lead to excessive dryness in the mouth and throat, which can cause problems such as bad breath, a sore throat and gum disease.
Increased risk of cavities
When you breathe through your mouth the build-up of acidic secretions can strip tooth enamel if they're present for too long.
Sinus pressure and Nasal congestion
When you breathe through your mouth your sinuses do not get ventilated, which causes a build-up of mucus in your sinus passages that may eventually become infected.
Snoring, sleep apnea, and insomnia
Mouth breathing is also associated to several sleep conditions, including snoring, sleep apnea, and insomnia.
Allergies and asthma
Mouth breathing can make allergies and asthma worse because it dries out the airways and makes them more prone to irritation.
Abnormal facial changes
Did you know that habitually breathing through your mouth can actually change the shape of your face?
This is because this type of breathing affects facial development, including narrowing and projection of the lower jaw and the development of an underdeveloped upper palate.
Common Symptoms of Mouth Breathing:
Nasal Breathing Improves your Sleep Quality.
Most people find that breathing through the nose helps them sleep better and more soundly. Doing so promotes relaxation and helps to calm the mind, which makes it easier to fall asleep and stay asleep throughout the night.
Breathing in and out through the nose helps us take fuller, deeper breaths, which stimulates the lower area of the lungs to distribute greater amounts of oxygen throughout the body. The lower lung is associated with our parasympathetic nerve system, which is responsible for calming the body and mind and allows the body to enter a deep sleep. says Dr. Jason Perlman (American Academy of Dental Sleep Medicine).
On the other hand, mouth breathing is stimulated by the upper lungs, which triggers the sympathetic nerve receptors to push us to become more hyperactive and prevents us from entering into a deep sleep, Dr. Perlman adds.
How Can I Control Mouth Breathing?
If you’re a habitual mouth breather there are a few things you can do to encourage proper nasal breathing:
Get checked for allergies or sinus infections.
Allergies and sinus infections can cause the nose to become congested and make it difficult to breathe through your nose. If you believe that either of these conditions might be causing your mouth breathing, consult a physician for diagnosis and treatment.
Practice nasal irrigation.
Nasal irrigation is a technique that involves rinsing the passages of the nose with a saline solution. This can help to clear out any congestion or mucus that might be blocking the passages.
Use a humidifier.
A humidifier can help to moisten the air, which can help to reduce congestion in the nasal passage and make it easier to breathe through your nose.
Try breathing exercises.
Breathing exercises can help you to condition your body to breathe with your mouth closed. The most effective breathing pattern is slow nose breathing (around 8-10 breaths per minute), deep from the belly or diaphragm. The reduced breathing rate increases the carbon dioxide levels in the blood and allows the body to return to calm and leave the stressed state.
Get checked for sleep issues.
If you find that even after practicing the above techniques you continue to struggle with breathing through your mouth at night, there is a good chance that your sleep is being disrupted by undiagnosed sleep apnea or another related condition.
If this is the case, make an appointment with your doctor for diagnosis and treatment.
sleepQ+: Fast and Safe Solution for Mouth Breathing
While the techniques above can be very helpful, they will take time to work - if at all. If you are looking for an instant and safe solution to mouth breathing, try sleepQ+.
sleepQ+ is a revolutionary new product that helps you maintain nasal-only breathing while you sleep. It is a reversible bonding gel that releases instantly when touched by the tongue, re-engages when the lips close again and washes off with water in the morning.
Together with lifestyle changes, such as nose breathing exercises and following a healthy diet and lifestyle, sleepQ+ can help you to overcome mouth breathing and get the restful and relaxing night of sleep that you deserve.
Updated 25 February 2022
