Mouth Breathing vs. Nose Breathing: Key Differences During Sleep
Do you wake up in the morning with a dry mouth and sore throat, or feel like you barely slept? It could be the way you breathe at night. In some cases, people are natural nasal breathers, and in others, they are unaware that they breathe through their mouths at night.
Both ways can take air into your body, but they do it differently. Your nose is able to filter, warm and moisten the air you breathe in. When you breathe through your mouth, those steps are bypassed and your mouth and throat may feel dry.
Is it better to breathe through the nose when sleeping? Below, we explain how each type of breathing works, why nose breathing is usually preferred, what causes mouth breathing at night, and what you can do about it.
What Is Nose Breathing During Sleep?
Breathing through your nose means breathing in and out through your nostrils. More than just an airway, your nose filters out dust, pollen, and other allergens with tiny hairs and mucus and warms and humidifies the air you breathe in.
Most people naturally breathe through their nose at night when there are no blockages in the nasal passages. Allergies, colds, sinus issues and deformities of the nose can cause nasal breathing to become a challenge.
What Is Mouth Breathing During Sleep?
Mouth breathing is when you breathe in or breathe out through your mouth instead of your nose. It may happen from time to time if you have a cold and your nose is blocked, but some people breathe through their mouths during sleep.
Since you don't filter and humidify the air in your mouth as you do with your nose, being a chronic mouth breather can cause dryness and irritation of your throat.
Some common symptoms are:
- Dry mouth can also be caused by dehydration or certain medications, so it doesn’t prove you mouth-breathe.
- Bad breath in the morning
- Drooling on your pillow
- Snoring or noisy breathing
- Sleepiness after a full night's sleep
While these symptoms aren't always a red flag, mouth breathing on a consistent basis could be an indicator of nasal congestion or another type of breathing problem.
Mouth Breathing vs. Nose Breathing: Key Differences
Both methods also deliver oxygen into your body, but they aren't the same.
1. Air filtration
Your nose acts as a natural filter, trapping pollen, dust, and other particles with tiny hairs and mucus. Mouth breathing skips this step entirely.
2. Moisture and temperature
The nose functions to warm and moisten inhaled air. Mouth breathing doesn't protect your mouth and throat in the same way.
3. Oral health
Saliva helps wash away food particles and bacteria. When you breathe through your mouth, your mouth dries out, which may increase the risk of bad breath, cavities, gum irritation, and oral yeast infections (thrush).
4. Sleep comfort
If your nose is clear, nasal breathing might be more comfortable. If you breathe through your mouth, this can lead to dry mouth, nasal irritation, and snoring in some individuals.
How Does Mouth Breathing Affect Your Sleep?
Mouth breathing from time to time isn't a problem. If you regularly breathe through your mouth, you may experience dryness in your mouth, a sore throat or morning breath.
Snoring may be due to a normal variation in breathing or sleep-disordered breathing, such as sleep apnea. Sleep apnea happens when the throat is obstructed or narrowed during sleep and breathing pauses and resumes.
Mouth breathing alone doesn’t mean you have sleep apnea, but the two can occur together. See a doctor if you also notice loud snoring, gasping or choking, pauses in breathing, morning headaches, or heavy daytime sleepiness.
Is Nose Breathing the Better Choice for Sleep?
The majority of us who can breathe without difficulty through our nose find nasal breathing to be our instinct. Breathing through our nose filters, conditions, and keeps the moisture in our respiratory system.
Mouth breathing isn’t always a bad habit. When a cold or allergies block your nose, your body switches to your mouth so you can keep getting air. In that case, treat the blockage rather than forcing your mouth shut.
The focus should not be on making you breathe through the nose blindly, without knowing why it is challenging. You should be addressing allergies, congestion and structural issues first.
Simple Ways to Support Comfortable Nose Breathing
A few simple routines could help if you frequently wake up with a dry mouth or breathe through your mouth while sleeping:
Tackle congestion: Talk to your doctor about treating allergies or chronic sinus issues.
Ensure your sleep space is comfortable: Dusty or dry air may be to blame, so fresh sheets and a comfortable humidity level could be beneficial.
Stay hydrated during the day: Drinking enough water can help keep your mouth and throat from feeling dry overnight.
Stick to a sleep schedule: a consistent sleep and wake time will promote healthier sleep.
While these steps can make breathing easier, they are no substitute for medical treatment of a medical condition that may be causing the shortness of breath.
Can Mouth Tape Help You Breathe Through Your Nose?
Mouth tape is a small adhesive strip placed over the lips to help keep the mouth closed during sleep. Searching for 'mouth tape for snoring' might be more common among people who are looking for an easy way to stop mouth-breathing and morning dryness.
But little evidence is out there. So far, research doesn't show that mouth taping can fix sleep apnea and effectively make you stop snoring.
Mouth tape is not appropriate for anyone with nasal obstructions or trouble breathing through their nose. If you have or think you have sleep apnea, it is important to talk with your doctor about mouth taping. Mouth tape should never be used as a substitute for diagnosis and treatment.
Explore the MediSupplis Mouth Tape For Better Sleep
If nasal breathing feels comfortable and you are considering products to use on a nightly basis, then browse the MediSupplis Sleep Tape Collection.
It is available in 30-piece, 60-piece, and 90-piece packs. The strips are made of breathable, allergen-free material and a gentle, skin-friendly adhesive. They can also bend for a perfect fit and be gently removed in the morning.
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Final Thoughts
You're getting air into the body either way, but nose breathing is different from mouth breathing. Your nose filters, warms, and moistens air, whereas mouth breathing too often can lead to dry mouth, bad breath, and snoring.
If waking up with a dry mouth or experiencing breathing difficulties is part of your routine, it's worth finding out the reason. There's no harm in having persistent symptoms checked out rather than simply trying to force your mouth closed.
Frequently Asked Questions
1. Is it normal to breathe through your mouth while sleeping?
It can happen occasionally, especially during a cold or allergy flare-up. Regular mouth breathing may be related to congestion or an airway issue.
2. Is nose breathing healthier than mouth breathing?
Generally, yes. The nose filters, warms, and humidifies incoming air, unlike the mouth.
3. Can mouth breathing cause snoring?
It may contribute to snoring in some people, but snoring has several possible causes.
4. Why do I wake up with a dry mouth?
Sleeping with your mouth open can dry out your mouth and throat. Dehydration and certain medications may also contribute.
5. Can allergies cause mouth breathing at night?
Yes. Allergies can cause nasal swelling and congestion, making it harder to breathe through your nose.
6. Does mouth tape stop snoring?
There is not enough reliable evidence to say mouth tape consistently stops snoring.
7. Is mouth tape safe for everyone?
No. People with nasal congestion or breathing difficulties should seek medical guidance before using it.
8. What should I look for in the best mouth tape for snoring?
Check the material, adhesive, breathability, fit, and removal instructions. Product features do not prove that a tape treats snoring.
9. Can mouth breathing be a sign of sleep apnea?
It can occur alongside sleep apnea, but it does not confirm the condition. Loud snoring, gasping, and pauses in breathing are warning signs.
10. When should I see a doctor about mouth breathing?
Speak with a healthcare professional if it happens regularly or comes with persistent congestion, loud snoring, gasping, or daytime tiredness.