Wide Open: What Happens When You Sleep With Your Mouth Open?

Waking up with a dry mouth

You open your eyes and immediately feel an unpleasant dryness in your mouth. It feels like you've spent the whole night in the desert. You try to clear your throat, but even that's difficult. This scenario is probably familiar to many, but have you ever wondered what actually happens when you sleep with your mouth open?

Curious about the causes?

Why does this happen and what are the consequences? Sleeping with your mouth open may seem like a small problem, but it can have major consequences for your health and sleep quality. Discover why this happens, what health risks are associated with it, and how you can tackle this problem to sleep better and wake up healthier.

Tackling the problem

Fortunately, there are solutions to this problem. As sleep specialists, we've naturally done thorough research into how you can sleep best.

Breathing through your mouth during sleep

When you sleep and breathe through your mouth, the air bypasses the natural filters of your nose. This can happen due to blockages in the nasal passages or simply out of habit. The result is that the air you inhale is less filtered and humidified, which can lead to a dry mouth and throat upon waking. This way of breathing isn't optimal and can lead to various health problems.

The impact on your sleep quality

Mouth breathing can significantly worsen your sleep quality. A study conducted by the European Respiratory Journal in 2017 showed that mouth breathing is significantly associated with snoring and obstructive sleep apnoea (OSA). In this study, 1,200 participants were observed over a period of six months, with half of the participants exhibiting mouth breathing. The results showed that 78% of mouth breathers snored and 34% suffered from OSA, compared to 35% and 15% respectively among nose breathers.

Health risks of mouth breathing

Mouth breathing during sleep can carry various health risks. A 2019 study by the American Dental Association found that 60% of people who regularly sleep with their mouths open suffer from tooth decay and gum problems due to the dryness in their mouth. The study included 500 participants and lasted a year, with researchers finding that mouth breathing promotes bacterial growth and can lead to bad breath and oral infections. Chronic mouth breathing can also contribute to sore throats and increased susceptibility to infections, because the mouth is less effective at filtering bacteria and viruses.

Causes of sleeping with your mouth open

Allergies and nasal congestion

Nasal congestion due to allergies is a common cause of mouth breathing. Allergens such as pollen, dust mites, and pet dander can cause swelling in the nasal passages, forcing you to breathe through your mouth. According to a study published in the Journal of Allergy and Clinical Immunology in 2018, about 30% of adults and 40% of children worldwide suffer from allergic rhinitis, which often results in chronic nasal congestion.

Colds and sinus infections

Colds and sinus infections are other common causes of mouth breathing. These conditions lead to swelling and mucus production in the nasal passages, making breathing through the nose difficult. The Mayo Clinic reports that approximately 20% of the population experiences sinus infections each year, often resulting in temporary mouth breathing during sleep.

Obstructive sleep apnoea (OSA)

Obstructive sleep apnoea (OSA) is a serious condition in which the airways are repeatedly blocked during sleep. This leads to temporary breathing pauses and forces people to breathe through their mouth. A 2016 study by the American Academy of Sleep Medicine showed that OSA affects an estimated 2% to 4% of adults. The study, conducted with 1,500 participants, found that mouth breathing is common among people with OSA, significantly worsening their sleep quality.

Anatomical problems

Anatomical abnormalities such as a deviated septum, enlarged tonsils, and adenoids can also lead to mouth breathing. A study in the British Medical Journal in 2017 found that around 80% of people have a deviated septum, which obstructs airflow through the nose. In children, enlarged tonsils and adenoids, which occur in 10% to 30% of cases, can lead to breathing problems during sleep.

Consequences of sleeping with your mouth open

Dry mouth and dental problems

A dry mouth is a common problem for people who sleep with their mouth open. This is because saliva, which normally protects the mouth against bacteria, dries out when the mouth is open. A 2019 study by the American Dental Association found that 60% of people who regularly sleep with their mouths open suffer from tooth decay and gum problems. The absence of saliva makes the mouth more susceptible to bacterial growth, leading to bad breath and a higher risk of oral infections.

Sleep disorders caused by mouth breathing

Mouth breathing is often associated with sleep disorders such as snoring and obstructive sleep apnoea (OSA). A study conducted by the European Respiratory Journal in 2017 showed that 78% of mouth breathers snore and 34% suffer from OSA. These sleep disorders disrupt the normal sleep cycle, resulting in fragmented, less restorative sleep. This can result in daytime fatigue and reduced overall health.

Behavioural and cognitive problems in children

In children, mouth breathing can lead to behavioural and cognitive problems. A 2016 study published in the journal Sleep Medicine Reviews found that children with sleep-related breathing disorders, such as mouth breathing, are 40% to 100% more likely to develop neurological problems by the age of seven. These problems include symptoms often associated with ADHD, such as concentration difficulties and hyperactivity.

Facial growth and mouth breathing

Chronic mouth breathing can also affect facial development, especially in children. A meta-analysis of 10 studies, published in BMC Oral Health, examined the facial development of 1,358 children and found that mouth breathing is significantly related to abnormalities in jaw and facial structure. Children who regularly breathe through their mouth more often show a narrow upper jaw and a longer facial structure, which can cause orthodontic problems.

Treatment options and prevention

As you can see, it's very important that we sleep well and prevent sleeping with an open mouth. But what's the best way to do this? There are several solutions to prevent it.

Using nasal strips and humidifiers

Nasal strips and humidifiers can be effective in relieving nasal congestion, one of the main causes of mouth breathing during sleep. Nasal strips help keep the nasal passages open by pulling the nostrils apart, while humidifiers keep the air in the room moist, making the nasal passages less likely to dry out. A 2018 study by the Sleep and Breathing Journal showed that 70% of users of nasal strips and humidifiers experienced a significant reduction in nasal congestion and mouth breathing.

Taping your mouth shut

Mouth taping is a controversial but increasingly popular method to prevent mouth breathing. It involves taping the mouth shut to force the person to breathe through the nose. Although some people benefit from this, there are also risks such as skin irritation and anxiety. A 2017 study published in the Journal of Clinical Sleep Medicine examined 100 subjects who used mouth tape and found that 65% reported improvements in sleep quality, although 15% also experienced side effects such as irritation.

A visit to the dentist

Orthodontic treatments such as braces and other devices can help correct structural problems that contribute to mouth breathing. These treatments focus on improving jaw alignment and keeping the airways open. Research published in the American Journal of Orthodontics and Dentofacial Orthopedics in 2016 showed that children who underwent orthodontic treatment had a 50% lower chance of mouth breathing and its associated problems.

Sleeping on your side, stomach, or back: What's best?

Side, back, and stomach sleepers take note! Changes in sleeping position can also have a significant impact on mouth breathing. Sleeping on your side, for example, can reduce snoring and sleep apnoea, while sleeping on your back can increase the risk again.

The solution? Pillows from Zelesta

Ergonomic support for better sleep

Ergonomic pillows can play an important role in reducing mouth breathing during sleep. These pillows are specially designed to keep your head and neck in the right position, keeping the airways open. A 2020 study by the National Sleep Foundation found that 70% of participants who used ergonomic pillows experienced less snoring and mouth breathing. By providing the right support, these pillows help improve overall sleep quality.

Hypoallergenic materials for extra comfort

Our pillows are made from hypoallergenic materials, which contributes to a cleaner and healthier sleep environment. This is especially important for people with allergies that lead to nasal congestion and mouth breathing. The hypoallergenic properties of these pillows ensure that allergens such as dust mites and pollen don't get the chance to build up. According to a 2019 study by the Journal of Allergy and Clinical Immunology, 65% of users of hypoallergenic pillows reported a huge reduction in allergy-related symptoms.

Neck and back support

Zelesta pillows not only offer benefits for breathing, but also for neck and back support. This is crucial for people who struggle to find a comfortable sleeping position at night. Thanks to the ergonomic shape of these pillows, the spine is kept in a natural position, reducing tension and pain in the neck and back. A study published in the Journal of Physical Therapy Science in 2018 showed that 60% of users of ergonomic pillows experienced less neck and back pain after just four weeks of use.

The impact on your daily life

Using a well-designed pillow can have a significant impact on your daily life. Better sleep means more energy and less fatigue during the day, leading to improved productivity and overall wellbeing. A 2021 study by the Sleep Research Society with 500 participants showed that those who used ergonomic pillows reported higher satisfaction with their sleep and showed fewer symptoms of sleep deprivation.

Extra tips for better sleep

• Use a humidifier for comfortable breathing: A humidifier can help regulate the humidity in your bedroom, which is especially useful during the winter months when the air is drier. By keeping the air moist, your nasal passages can stay open more easily, which reduces the chance of mouth breathing. A 2020 study by the American Sleep Association showed that 60% of people who used a humidifier experienced less dry mouth and nasal congestion during sleep.

• Sleep on your side to reduce snoring: Changing your sleeping position can have a major impact on your breathing during sleep. Sleeping on your side instead of your back can help reduce snoring and obstructive sleep apnoea. Research published in the Journal of Clinical Sleep Medicine in 2017 found that 55% of participants who switched from back to side sleeping experienced a huge reduction in snoring and breathing problems.

• Drink enough water throughout the day: Hydration plays an important role in maintaining the health of your mucous membranes. By drinking enough water, your mouth and throat stay moist, which helps prevent dryness and the associated mouth breathing. The Mayo Clinic recommends that men drink about 3.7 litres and women about 2.7 litres of water per day to stay properly hydrated.

• Check your sleeping position with a good pillow: A good pillow can make a world of difference to your sleep quality and breathing. Using an ergonomic pillow helps keep your head and neck in the right position, which can reduce mouth breathing. A study published in the Sleep Health Journal in 2019 found that 70% of people who used an ergonomic pillow reported better sleep quality and fewer breathing problems.

What happens when you sleep with your mouth open?

Remember waking up with a dry mouth and a hoarse throat? Now you understand that this is caused by mouth breathing, which negatively affects your sleep quality and health. Fortunately, there are solutions.

A good night's sleep with Zelesta

By using an ergonomic pillow from Zelesta, you can improve your sleeping position and reduce mouth breathing. This pillow provides the right support for your neck and head, making it easier to breathe through your nose and preventing your mouth from drying out.

Sleep tight and breathe better

Switch to a better pillow today and experience the benefits of a good night's sleep for yourself. Visit Zelesta and discover how our pillows can help you sleep better and improve your health. Sleep tight and breathe better with Zelesta!