If you wake up with a dry mouth or bad breath in the morning, it could be because you’re sleeping with your mouth open. While this habit isn’t inherently dangerous, it can affect your oral health and ruin your sleep quality, causing you to wake feeling worn out and your mouth feeling like a desert. 

While most people focus on brushing their teeth before bed, what’s often overlooked is the importance of how you sleep. How you breathe at night plays a massive, and often invisible role in your oral health.

What are the causes for mouth breathing? 

Mouth breathing occurs when you inhale or exhale mostly or entirely through your mouth, rather than your nose. While this is normal after strenuous exercise or when recovering from a cold, sleeping with your mouth open at night can be caused by underlying issues, including:  

1. Nasal congestion: Colds, sinus infections or allergies can block the nasal passages, forcing you to rely on mouth breathing at night. 
2. Structural issues: Physical obstructions such as a deviated septum or enlarged tonsils can restrict your nasal airflow at night. 
3. Habitual behaviour: A mouth breathing habit is often formed during childhood and can be caused by chronic nasal congestion that persists even after the congestion clears. 
4. Jaw position: The way your jaw rests at night impacts your breathing and sleep quality. A misaligned or dropped jaw encourages mouth breathing, alters how your teeth interact and can trigger your brain to clench or grind your teeth to stabilise the airway. A poorly positioned jaw can also block saliva from reaching pockets of your teeth, leaving those areas vulnerable to plaque buildup and cavities. 

Why mouth breathing at night can harm your oral health

While mouth breathing at night isn’t inherently dangerous, it can lead to ongoing sleep issues like snoring, or in serious cases, sleep apnea. It can also dry out saliva, which is your body’s natural defence system against bacteria and is responsible for neutralising harmful acids, and keeping your mouth healthy. This means without constant hydration or enough salvia production, a dry mouth becomes the perfect habitat for: 

• Cavities and tooth decay. 
• Chronic bad breath, or halitosis.
• Erosion of enamel and painful gums.

Chronic mouth breathing can also have a lasting impact on your overall health, and can even alter your jaw alignment and facial development, especially in growing kids. By identifying the problem early you can take preventative steps to stop further damages. 

How nose breathing can help your smile

Breathing through your nose at night protects your dental health as it keeps your gums moist, and helps to maintain a neutral, healthy oral pH level. This supports a balanced oral microbiome, minimising your risk of sudden decay and progressive gum disease. 

However, nose breathing isn’t only effective for oral health, it also offers several other benefits, including:

Natural filter: The nose is built for filtering air because it has tiny hairs, also known as cilia, and mucus membranes that filter out dust, allergens and pathogens to prevent them from entering your lungs. 

Humidifier: Your nasal passages warm the air you breathe in before it enters your lungs, which is crucial for maintaining good respiratory health. 

Lung function: Nose breathing regulates the levels of oxygen and carbon dioxide levels in the blood, which leads to better air intake, lung function and respiratory health. 

Nitric oxide production: The nasal passages also produce nitric oxide to help dilate blood vessels and improve circulation, which strengthens the oxygen delivered to cells. 

How to transition from mouth breathing to nose breathing

If you’ve realised you’re sleeping with your mouth open, know that you’re not alone, and that there are plenty of simple, practical tricks to help you: 

1. Stay hydrated throughout the day to keep up natural saliva production. 
2. Practice conscious breathing throughout the day and try to breathe through your nose during non-strenuous activities. 
3. Clear your nasal passages to relieve congestion. Using a saline or nasal spray for allergies, and consult a professional for treatment options if you have a deviated septum. 
4. Good posture can impact breathing. Ensure you keep your shoulders back and your head aligned with your spine. Slouching can restrict the airways and make nose breathing difficult. 
5. Exercising regularly improves respiratory function, especially activities like yoga, swimming and pilates that encourage deep, nasal breathing. 
6. Sleeping on your back with your head slightly elevated can help keep your airways open and make nose breathing easier. You could also place a humidifier in your bedroom to reduce dryness. 

Protect your teeth with Gosford Family Dentists

If you’re struggling with mouth breathing, you’re not alone. The team at Gosford Family Dentists is here to help you identify the underlying issues and keep your gums and teeth healthy in the process. Book your appointment via our website, or call us on 4325 3221.