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 way to breathe, both during the day and while sleeping.
In this article, we'll explore the differences between mouth breathing and nasal breathing, what the research says, and simple ways to encourage healthier breathing during sleep.
Why nasal breathing is important
Your nose is designed to do much more than simply allow air into your body.
As air passes through your nasal passages, it is:
- Filtered
- Warmed
- Humidified
- Regulated before reaching your 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 breathing through your nose a more efficient and physiologically beneficial way to breathe than breathing through your mouth.
What happens when you breathe through your mouth?
Occasional mouth breathing is completely normal, especially if you have a cold or blocked nose.
However, regularly breathing through your mouth while sleeping may contribute to:
- Dry mouth
- Sore throat
- Snoring
- Poor sleep quality
- Frequent night-time waking
- Feeling tired despite sleeping for long enough
Research suggests that habitual mouth breathing may alter normal breathing patterns and 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, even after eight hours in bed.
The link between mouth breathing and snoring
Snoring is one of the most common symptoms associated with mouth breathing.
When your mouth falls open during sleep, the tissues in your airway are more likely to vibrate as air passes through them, increasing the likelihood of snoring.
Although not everyone who snores is a mouth breather, encouraging nasal breathing may help reduce snoring in some people by promoting a more stable airway throughout the night.
Can nasal breathing improve sleep quality?
While research is still developing, studies suggest that nasal breathing may support more stable breathing patterns and improve overall sleep comfort.
A review published in Chest highlighted the important role that nasal breathing plays in maintaining normal respiratory function during sleep (McNicholas, 2008).
When nasal airflow is unrestricted, many people experience:
- More comfortable breathing
- Less dry mouth
- Reduced snoring
- More efficient airflow
- Better quality sleep
Why do people breathe through their mouth at night?
There are many reasons someone may breathe through their mouth while sleeping, including:
- Nasal congestion
- Allergies
- A deviated septum
- Habitual breathing patterns
- Structural airway issues
If persistent mouth breathing is affecting your sleep or daytime energy levels, it's always worth speaking with a healthcare professional to identify any underlying causes.
How to encourage nasal breathing during sleep
If your nose isn't blocked by an underlying medical condition, there are several simple ways to encourage healthier breathing at night.
Keep your nose clear
Managing congestion and allergies can make it easier to breathe comfortably through your nose.
Improve your sleep environment
A cool bedroom, clean air and a comfortable sleep environment may help support more relaxed breathing throughout the night.
Support better nasal airflow
If reduced airflow through your nose is making breathing difficult, products such as nasal strips or nasal dilators may help gently open the nasal passages, making nasal breathing feel more comfortable during sleep.
Encourage your mouth to stay closed
For people who naturally breathe through their mouth despite having a clear nose, mouth tape may help encourage nasal breathing by gently keeping the lips together throughout the night. Mouth tape should only be used when you can breathe comfortably through your nose and should not be used if you have significant nasal obstruction or certain medical conditions.
Build healthy sleep habits
A consistent bedtime routine, good sleep hygiene and a relaxing sleep environment all work together to support healthier breathing and better-quality sleep.
Which products may help encourage nasal breathing?
Depending on the cause of your mouth breathing, different products may be appropriate.
- Nasal strips may help improve external nasal airflow by gently lifting the sides of the nose.
- Nasal dilators sit inside the nostrils and may help increase airflow through the nasal passages.
- Mouth tape may help encourage nasal breathing during sleep in people who can already breathe comfortably through their nose.
Using the right product depends on your individual needs, and in some cases a combination of products may provide the best experience.
Better breathing. Better sleep.
Sleep quality is influenced by many factors, including light, noise, comfort and breathing.
Breathing may not be the first thing people think about when trying to improve their sleep, but it can play an important role in how rested they feel the next day.
For most people, nasal breathing is the body's preferred breathing pattern and may support quieter, more comfortable and more restorative sleep.
Small improvements in the way you breathe at night can contribute to a healthier sleep environment, better-quality rest and brighter mornings.
This is exactly why we build our Mouth Breather bundle - built for mouth breathers just like you.
