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How to Stop Mouth Breathing While Sleeping: Treatment in Delhi (2025)

Writer's picture: Stubborn ShreyaStubborn Shreya
39 minutes ago7 min read

A person sleeping peacefully with closed lips, highlighting effective treatment options to stop mouth breathing while sleeping.

Mouth breathing while sleeping can lead to various health issues, including poor sleep quality, snoring, and even changes in facial structure over time. If you’re wondering how to stop mouth breathing while sleeping, this guide provides actionable steps and insights to help you transition to nasal breathing naturally.


If you’re wondering how to stop mouth breathing while sleeping, there are actionable steps you can take. Transitioning to nasal breathing is not only beneficial for improving sleep quality but also for filtering allergens, humidifying the air you breathe, and promoting better overall health. Techniques like nasal strips, saline sprays, and even mouth taping (under proper guidance) can encourage nasal breathing. 


Additionally, addressing underlying causes such as nasal congestion or anatomical irregularities through medical consultation is critical. Whether you’re looking for solutions for yourself or seeking advice on how to stop mouth breathing in children, making these changes can have a profound impact on your health.


For those who have experienced long-term effects like snoring or facial changes and are exploring solutions such as how to sleep with your mouth closed naturally, know that it’s never too late to make adjustments. Simple practices like myofunctional therapy exercises to strengthen facial muscles or using chin straps can help retrain your breathing patterns. Chronic mouth breathers often share concerns like “mouth breathing ruined my face,” but with consistent effort and proper intervention, many of these effects can be mitigated or prevented.


Why to Stop Mouth Breathing While Sleeping?


Mouth breathing can cause:

  • Dry mouth and bad breath.

  • Snoring and sleep apnea.

  • Poor sleep quality, leads to fatigue.

  • Long-term issues like "mouth breathing face," which refers to changes in facial structure due to chronic mouth breathing.


Addressing this issue is crucial for both adults and children, as it can significantly impact overall health and well-being.


Causes of Mouth Breathing at Night


Understanding the cause is the first step in learning how to stop mouth breathing while sleeping. Common reasons include:


  1. Nasal Congestion: Allergies, colds, or sinus infections can block nasal airways.

  2. Anatomical Issues: Deviated septum or enlarged tonsils/adenoids.

  3. Habitual Breathing Patterns: Learned behavior from childhood.

  4. Obstructive Sleep Apnea (OSA): A condition where airways are partially or fully blocked during sleep.


How to Stop Mouth Breathing While Sleeping


Here are effective strategies to help you transition from mouth to nasal breathing:


1. Clear Nasal Congestion

  • Use saline sprays or a humidifier to keep nasal passages moist.

  • Try nasal strips or nasal dilators to open airways.

  • Address allergies with antihistamines or decongestants.


2. Practice Breathing Exercises

  • Techniques like Buteyko breathing encourage nasal breathing by strengthening the diaphragm and reducing reliance on mouth breathing.

  • Alternate nostril breathing (Nadi Shodhana) can help calm the mind and promote better airflow through the nose.


3. Mouth Taping

Mouth taping is a technique that involves gently sealing the mouth with tape during sleep to encourage nasal breathing. While it is not widely recommended as a treatment for sleep disorders, some studies suggest that it may help reduce snoring and improve symptoms in individuals with mild obstructive sleep apnea (OSA).


Research indicates that mouth taping can decrease the apnea-hypopnea index (AHI) and snoring index (SI) by about half in mouth-breathers with mild OSA. However, it's crucial to consult a healthcare provider before trying mouth taping, as it may pose risks such as impaired breathing or disrupted sleep. Despite potential benefits, more research is needed to fully understand its effectiveness and safety for broader use.


4. Use a Chin Strap

  • A chin strap can keep your jaw closed, preventing your mouth from opening during sleep.


5. Adjust Your Sleep Position

  • Sleep on your side or elevate your head with a wedge pillow to reduce airway obstruction.


6. Train Your Tongue and Jaw Muscles

  • My functional therapy involves exercises that strengthen tongue and jaw muscles, promoting proper oral posture.


 If you experience symptoms of obstructive sleep apnea (OSA) such as loud snoring, waking up gasping for air, or excessive daytime fatigue, it is essential to consult a doctor. They may recommend a sleep study test, also known as polysomnography, which can be conducted in a sleep lab or at home. This test will help diagnose the severity of your condition and determine whether a CPAP (Continuous Positive Airway Pressure) or BiPAP (Bilevel Positive Airway Pressure) machine is more suitable for your treatment. For convenience, you can get your sleep study done and explore options for purchasing or renting CPAP/BiPAP machines through HealthyJeenaSikho, ensuring you receive the right equipment to manage your condition effectively.


How to Keep Your Mouth Closed While Sleeping Naturally


For those wondering how to sleep with your mouth closed naturally, focus on building habits that support nasal breathing:

  • Practice nasal breathing during the day.

  • Ensure proper hydration, as dry airways can worsen mouth breathing.

  • Avoid alcohol and sedatives before bed, as they relax throat muscles.


How to Stop Mouth Breathing in Adults vs. Children


  • Adults: Focus on addressing underlying causes like OSA or congestion. Techniques like mouth taping and myofunctional therapy are particularly effective.

  • Children: Early intervention is key. Consult a pediatric ENT specialist if enlarged tonsils or adenoids are suspected.


Mouth Breathing Face: Can It Be Reversed?

Chronic mouth breathing in children can lead to "mouth breathing face," characterized by an elongated face, narrow jaw, and misaligned teeth. Early treatment with orthodontics and myofunctional therapy can mitigate these effects.



What Causes Blocked Nasal Passages? 

Blocked nasal passages can be caused by a variety of factors, including the common cold, allergies, structural issues like a deviated septum, nasal polyps, or trauma to the nose. These conditions lead to swelling, inflammation, or physical obstructions that restrict airflow through the nose, causing discomfort and breathing difficulties. Treatment depends on the underlying cause and may involve medications, nasal rinses, or surgery for more severe cases.


Can mouth breathing be cured?

Mouth breathing can be effectively managed or "cured" by addressing underlying causes such as nasal obstructions, allergies, or anatomical issues. Treatments include medications, surgical interventions, myofunctional therapy, and lifestyle changes like using nasal dilators. Early intervention can significantly reduce mouth breathing and its complications.


When to See a Doctor?


If you continue to experience chronic mouth breathing, especially along with:

  •  Loud snoring or gasping for air at night

  •  Frequent morning headaches and fatigue

  •  Dry mouth, sore throat, or bad breath

  •  Difficulty breathing through the nose even when awake


It may be time to consult a doctor, sleep specialist, or ENT to address the underlying cause.


Final Thoughts

If you’ve ever thought, mouth breathing ruined my face, it’s not too late to take action. By addressing the root causes and implementing these strategies, you can learn how to breathe through your nose instead of your mouth while sleeping. For residents of Delhi NCR facing pollution-related congestion, investing in air purifiers and consulting local ENT specialists can be particularly helpful.


Switching from mouth to nasal breathing may take time, but with consistency and the right approach, you’ll enjoy better sleep and improved health



Frequently Asked Questions(FAQ’s)


1. Why do I breathe through my mouth while sleeping?

Ans. Mouth breathing during sleep is often caused by nasal congestion, allergies, sinus infections, enlarged tonsils, or a deviated septum. It can also be a habit formed over time due to poor sleep posture, stress, or sleep apnea.



2. Is mouth breathing at night bad for my health?

Ans. Yes, breathing through your mouth may harm you in multiple ways. It can lead to dry mouth, bad breath, snoring, sleep apnea, poor oxygen intake, increased risk of cavities, and even facial structure changes in children.



3. How can I tell if I breathe through my mouth while sleeping?

Ans. Common signs of mouth breathing while sleeping include:

  •  Waking up with a dry mouth or sore throat

  • Snoring or gasping for air during sleep

  •  Morning fatigue or brain fog

  •  Bad breath (halitosis)

  • Frequent nasal congestion or stuffy nose


4. What are the dangers of breathing with your mouth instead of your nose?

Ans. The dangers of breathing with your mouth include:

  •  Poor sleep quality & snoring

  •  Increased risk of sleep apnea

  •  Higher chance of tooth decay & gum disease

  •  Lower oxygen intake leads to fatigue & brain fog

  • Weakened immune system & higher risk of infections



5. How can I stop my mouth breathing while sleeping naturally?

Ans. To stop mouth breathing while sleeping, try these solutions: 

  • Practice nasal breathing during the day

  •  Use saline sprays or a humidifier to clear nasal congestion

  •  Sleep on your side instead of your back

  •  Try mouth taping or a chin strap

  • Stay hydrated to prevent dry mouth



6. Does mouth taping really help with mouth breathing?

Ans. Yes, mouth taping can help train your body to breathe through the nose while sleeping. It encourages nasal breathing and prevents the airway from drying out. However, do not use mouth tape if you have severe nasal congestion or breathing difficulties.



7. Can sleep apnea cause mouth breathing?

Ans. Yes, obstructive sleep apnea (OSA) often leads to mouth breathing because the airway gets blocked, forcing the person to breathe through their mouth. If you suspect sleep apnea, consult a doctor for evaluation and consider CPAP therapy.



8. How do I stop mouth breathing due to a blocked nose?

Ans. If nasal congestion is causing mouth breathing, try these remedies: 

  •  Use a saline spray or nasal decongestant

  •  Take an antihistamine if allergies are the cause

  •  Use a humidifier to keep airways moist

  •  Elevate your head while sleeping to improve airflow



9. Can mouth breathing change my facial structure?

Ans. Yes, chronic mouth breathing in children can lead to facial development issues, such as:  

  •  A narrow face and misaligned teeth

  • An overbite or underdeveloped jaw

  •  Weakened jaw muscles

For adults, prolonged mouth breathing can cause a longer, narrower facial structure over time.


10. When should I see a doctor about mouth breathing?

Ans. You should see a doctor if you experience:

  •  Chronic nasal congestion that doesn’t go away

  •  Frequent snoring or sleep disturbances

  •  Signs of sleep apnea (gasping for air, pauses in breathing at night)

  •  Dental issues like dry mouth, cavities, or gum disease


A doctor or sleep specialist can help diagnose and treat the underlying cause of your mouth breathing.


To know more about BiPAP Machines or CPAP Machines, - Check out our related Articles


 
 
 

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