The habit of breathing through the mouth after a cold ends can lead to lasting health downsides, fatigue, and a dip in performance over time. A media report touched on this concern.
A study conducted by an American essential oils company, Olbas, in collaboration with a family physician, collected breathing pattern data from two thousand individuals during sleep. Participants described how often they breathed through their mouths while asleep and whether they experienced chronic nasal congestion.
Findings indicated that roughly one in three participants (about 31%) who breathed through the mouth during sleep frequently also reported nasal congestion. In contrast, only about 15% of participants who almost always breathed through their noses during sleep reported nasal congestion.
Dr. Henderson explained that mouth breathing can bring a range of health challenges. This mode of breathing can result in reduced oxygen intake, leaving a person feeling tired upon waking and potentially lowering daytime performance. Additionally, improper breathing can dry the mucous membranes inside the mouth, increasing the risk of cavities and gum disease over time.
The habit often arises during colds when nasal passages are blocked, but it can persist after recovery, quietly undermining sleep quality and overall well-being upon waking. Another contributor is a deviated nasal septum. Guidelines commonly suggest approaches to encourage nasal breathing and to sleep on the back to promote better breathing at night.
The nose’s job is twofold: it filters out dust and other small particles and it warms incoming air to body temperature. Breathing through the nose helps ensure the air entering the lungs is cleaner and safer for the body, which is why nasal breathing is preferred when possible.
In certain cases, doctors warn that nasal decongestant sprays should be used with care, as improper use can have cardiovascular side effects. As a rule, nasal breathing provides a more reliable route for delivering oxygen efficiently while supporting a healthier oral and dental environment.
Overall, the evidence points to the importance of addressing chronic mouth breathing, especially after illnesses that block nasal airflow. Interventions may include nasal saline solutions to clear blockages, guidance on sleeping positions, and, when necessary, medical evaluation for structural issues like a deviated septum. The goal is to restore natural nasal breathing, improve sleep quality, and safeguard long-term oral and systemic health. With consistent attention, individuals can reduce daytime fatigue and support better overall performance in daily activities.