Breathing is something most of us rarely think about.
Yet the way we breathe during sleep can have a significant impact on sleep quality, comfort and how we feel when we wake up.
While breathing through the mouth may seem harmless, research suggests that nasal breathing is generally the body's preferred method of breathing both during the day and at night.
In this article, we'll explore the differences between mouth breathing and nasal breathing, what the research says, and why your breathing habits may be affecting your sleep quality.
Why Nasal Breathing Is Important
The nose is designed to do much more than simply allow air into the body.
As air passes through the nasal passages, it is:
‣ Filtered
‣ Warmed
‣ Humidified
‣ Regulated before reaching the lungs
Nasal breathing also encourages the production of nitric oxide, a naturally occurring molecule that helps support blood flow and oxygen delivery throughout the body.
This makes nasal breathing a more efficient and physiologically beneficial way to breathe compared with breathing through the mouth.
What Happens When You Breathe Through Your Mouth?
Occasional mouth breathing is common, especially during illness or congestion.
However, habitual mouth breathing during sleep may contribute to several issues, including:
‣ Dry mouth
‣ Sore throat
‣ Snoring
‣ Poor sleep quality
‣ Increased sleep disturbances
Research has shown that mouth breathing can alter normal breathing patterns and may contribute to sleep-disordered breathing in some individuals (Fitzpatrick et al., 2003).
Many people who breathe through their mouths during sleep report waking feeling less refreshed despite spending enough time in bed.
The Link Between Mouth Breathing and Snoring
One of the most common complaints associated with mouth breathing is snoring.
When the mouth remains open during sleep, the airway can become more prone to vibration, increasing the likelihood of snoring.
While not everyone who snores is a mouth breather, mouth breathing may increase the risk of airway instability during sleep.
For many people, encouraging nasal breathing can help support quieter and more comfortable sleep.
Can Nasal Breathing Improve Sleep Quality?
While more research is still emerging, studies suggest that nasal breathing may support more stable breathing patterns and improved sleep comfort.
A review published in Chest highlighted the importance of nasal breathing in maintaining normal respiratory function during sleep (McNicholas, 2008).
When nasal airflow is unrestricted, the body is often able to maintain more efficient breathing patterns throughout the night.
This may contribute to:
‣ Better sleep comfort
‣ Reduced dry mouth
‣ Less snoring in some individuals
‣ Improved breathing efficiency
Why People Mouth Breathe During Sleep
There are many reasons someone may breathe through their mouth at night, including:
‣ Nasal congestion
‣ Allergies
‣ Deviated septum
‣ Habitual breathing patterns
‣ Structural airway issues
If persistent mouth breathing is affecting your sleep quality, it may be worth speaking with a healthcare professional to identify potential underlying causes.
Simple Ways To Encourage Nasal Breathing
For people without significant nasal obstruction, there are several practical ways to encourage nasal breathing:
Keep Nasal Passages Clear
Managing congestion and allergies can help improve airflow through the nose.
Optimise Your Sleep Environment
A cool, clean bedroom with appropriate humidity levels may help support comfortable breathing during sleep.
Support Healthy Sleep Habits
Consistent sleep routines and good sleep hygiene can help promote more relaxed breathing patterns.
Consider Nasal Breathing Aids
Some people choose to use nasal breathing support products designed to help maintain airflow through the nasal passages during sleep.
Better Breathing. Better Sleep.
Sleep quality is influenced by many factors, including light, noise, comfort and breathing.
While breathing may not be the first thing people think about when trying to improve sleep, research suggests it can play an important role in overall sleep quality.
For most people, nasal breathing is the body's preferred breathing pattern and may help support a more comfortable and restorative night's sleep.
Small improvements in breathing habits can contribute to a better sleep environment and, ultimately, better sleep.
