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If you open your mouth while sleeping, you will wake up with a dry mouth. Some studies even show that keeping your mouth shut while you sleep is essential for a good night’s sleep. [1] X Research Resources If you are looking for ways to keep your mouth shut while you sleep, this article will tell you about some techniques and tools that you may find helpful.
Steps
Change your daily routine
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Practice breathing through your nose during the day. If you breathe through your mouth during the day, you can also breathe that way while you sleep at night. To change this habit, you need to pay attention to how you breathe during the day. Whenever you find yourself breathing through your mouth, close your mouth and try to breathe through your nose. [2] X Research Source
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Elevate your head while sleeping. Before going to bed, put another pillow under your head. Elevating your head can help you keep your mouth shut while you sleep. [3] X Research Sources
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Exercise regularly to change natural breathing patterns. Daily walking or running will increase the body’s need for oxygen, and the body will naturally respond by taking in air through the nose. Regular exercise also helps reduce stress, a factor that also contributes to mouth breathing. If you don’t exercise regularly, this simple change to your daily routine will also help you keep your mouth shut while you sleep. [4] X Research Sources
- You can also practice yoga or meditation as a way to relieve stress and focus on your breathing.
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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 these allergens, you should regularly wash your sheets in hot water, vacuum the floors, and dust them. [5] X Trusted Source Mayo Clinic Go to Source
- Use a vacuum cleaner with a fine filter, such as a high-efficiency air (HEPA) filter, for optimal performance.
Use devices to help close your mouth while sleeping
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Use a chin strap to keep the mouth from opening. The chin strap is a simple item to keep the mouth closed during sleep. The chin strap will loop over the head and below the chin, usually attached with Velcro. [6] X Trusted Source National Health Service (UK) Go to Source
- If the chin strap is effective even though it is uncomfortable, try using it for a while. Maybe you’ll get used to it over time.
- The chin strap can be especially helpful for people who use CPAP mask-style ventilators while sleeping. [7] X Trusted Source Mayo Clinic Go to Source
- You can buy this product at most major retail stores.
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Wear a mouth guard to prevent breathing through the mouth. Plastic mouth guard designed to prevent mouth breathing. You will put this plastic trough in your mouth before you sleep and will be forced to breathe through your nose. [8] X Trusted Source National Health Service (UK) Go to Source
- A mouth guard can also help prevent snoring through the mouth during sleep.
- Any mouthguard product advertised as an anti-snoring device can help.
- You can buy this product at most drugstores and major stores.
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Wear a nasal dilator to keep the nostrils open. It is possible that you open your mouth while sleeping because your nasal passages are blocked or too narrow, making it difficult to breathe through your nose. In this case, you may wear something called a nasal dilator while you sleep to keep your nose open. You can find nasal dilators at most pharmacies without a prescription. [9] X Trusted Source National Health Service (UK) Go to Source There are 4 types of nasal dilators as follows:
- The external nasal dilator is placed on the bridge of the nose.
- Nasal tubes are attached to each nostril.
- The nose clip is placed on the nasal septum.
- The nasal septum stimulator puts pressure on the nasal septum to help open the airways. [10] X Research Source
Handling medical problems
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Clear the nasal passages with a nasal wash or saline nasal spray. You may have to breathe through your mouth if your blocked nose prevents you from breathing through your nose. In this case, a nasal wash or saline nasal spray can help keep your mouth shut by increasing air circulation through your nose. Nasal rinses can help clear the nose, while saline nasal sprays help reduce swelling. Saline nasal spray is available at pharmacies without a prescription. [11] X Trusted Source National Health Service (UK) Go to Source
- If you have chronic nasal congestion, your ENT doctor may prescribe a stronger steroid spray for you. [12] X Trusted Source Mayo Clinic Go to Source
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See your doctor if the condition still does not go away. Mouth breathing while sleeping can be a sign of an underlying medical condition, so you should see your doctor if the problem doesn’t go away. Record when you first noticed the problem and any other symptoms, if any. [13] X Trusted Source Mayo Clinic Go to Source
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Treat allergies to clear nasal passages. You can open your mouth while sleeping when you have nasal allergies. If you think you have an allergy, see your doctor for treatment. [14] X Trusted Source Mayo Clinic Go to Source
- Your doctor will help you determine what triggers your allergy and how best to avoid the allergens.
- Your doctor may also prescribe medication to help relieve your allergy symptoms. [15] X Trusted Source Mayo Clinic Go to Source
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Consider surgery to correct the structural obstruction. A deviated septum may be the cause of your mouth opening while you sleep. The nasal septum is a thin wall in the nose that divides the left and right sides. A deviated nasal septum can block one side of the nose and reduce airflow. This condition causes you to breathe through your mouth while you sleep. In some cases, you will be advised to have surgery to correct the nasal septum. [16] X Research Source
- Nasal septum correction surgery is performed by an otolaryngologist.
X
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 20,525 times.
If you open your mouth while sleeping, you will wake up with a dry mouth. Some studies even show that keeping your mouth shut while you sleep is essential for a good night’s sleep. [1] X Research Resources If you are looking for ways to keep your mouth shut while you sleep, this article will tell you about some techniques and tools that you may find helpful.
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