Breathing through the mouth at night can raise the risk of nasal congestion and may leave a person feeling tired or groggy during the day. This point has been highlighted in discussions across mainstream media channels.
A survey of two thousand adults found that 18% noticed their partner mouth-breathing during sleep. Of these, 31% frequently complained about nasal congestion. In contrast, among those who did not mouth-breathe at night, only 15% reported regular nasal congestion. The pattern suggests a link between mouth breathing and disrupted nasal airflow that can carry into waking hours.
Breathing through the nose is typically preferred because the nasal passages act as a first line of defense, filtering out small particles such as pollen from the air. The nose also humidifies and warms cold air before it reaches the lungs, supporting more comfortable breathing and reducing irritation in the airways.
According to GP Dr. Roger Henderson, mouth breathing may lead to less oxygen entering the bloodstream. This can interfere with the quality of sleep and contribute to daytime fatigue. Dry mouth, a common consequence of mouth breathing, raises the risk of tooth decay and gum disease due to reduced saliva and moisture in the mouth.
Dry mouth is associated with a higher risk of upper respiratory tract infections and tonsillitis. It can create a cycle where nasal congestion and mouth breathing reinforce each other. To address this, practical strategies include using saline spray to moisten nasal passages, exercising caution with nasal decongestants, sleeping on one side rather than flat on the back, and seeking an evaluation from an ear, nose, and throat specialist to assess the nasal septum and overall airway patency.
In related discussions among otolaryngology experts, there has been attention to how certain nasal decongestants may impact heart health. This underscores the importance of using these medications wisely and under medical guidance, particularly for individuals with cardiovascular concerns or chronic respiratory issues.
Beyond medications, ongoing sleep health often benefits from maintaining good nasal hygiene, staying hydrated, and addressing environmental factors such as allergens and indoor humidity. Some people find that improving nasal airflow through breathing exercises or humidification systems can reduce the urge to breathe through the mouth at night. When mouth breathing persists, a careful medical assessment can identify structural or functional barriers, such as nasal obstruction or a deviated septum, and guide appropriate treatment options.
Ultimately, recognizing the tendency to mouth-breathe during sleep and exploring noninvasive interventions early can help promote better sleep, clearer daytime function, and healthier oral and respiratory outcomes. A thoughtful, measured approach that combines lifestyle adjustments, cautious use of medications, and professional evaluation offers the best chance for lasting improvement.