Sleep is important for mental and physical health. Sleeping with mouth open  is common in some people, not only adversely affecting sleep quality but also leading to some health complications. How to stop sleeping with mouth open?

The effects of sleeping with mouth open

Sleeping with open mouth makes you wake up with bad breath and dry mouth. This is because the oral cavity has lost the amount of saliva that is responsible for killing acid producing bacteria. When acid escalates during sleep, teeth will become deep and eroded. The less saliva in the mouth, the more acid the bacteria produce. Imagine how terrible the consequences will be when you open your mouth every day for 8 hours in your sleep. The opening of the mouth to sleep is as harmful as drinking soda before sleeping.

Also read: How to keep someone asleep while touching them

According to Patient health, sleeping habits can lead to sleep apnea syndrome and cardiovascular problems. At this point, because of the assumption that the body loses carbon dioxide too quickly, the brain becomes sensitive to this condition and inhibits the respiratory center. In addition, when opening your mouth, air flow directly into the throat and lungs without being “filtered” so it can cause sore throat. Long-term changes in blood levels, insomnia, oral thrush, voice changes or serious respiratory diseases can occur.

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Oral breathing instead of the nose can reduce blood oxygen levels, causing cardiovascular disease and high blood pressure.

Causes of sleeping with mouth open

To prevent your mouth from opening when you sleep, you must know why. You may have congestion or sinusitis, causing you to open your mouth to breathe. Sometimes taking some antihistamines or antidepressants also causes this condition.

Lymph nodes on both sides of the throat also make you open your mouth when you sleep. The allergenic factors in blankets and air are also a cause. In addition, sleeping on your back also increases your risk of sleeping with your mouth open 5-10 times.

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The supine position also increases the risk of sleeping with mouth open.

How to overcome it?

There are several ways to solve this problem. Sometimes a simple adjustment such as sleeping on the side is enough to solve the problem. Here are some other ways to deal with a mouthful of sleeping.

Determine the cause

Knowing the cause of your sleeping mouth will help you find the right treatment.

If it is the result of hypertrophy of the tonsils, tonsillectomy can solve the problem. If the mouth opens when sleeping due to unusual tooth structure, orthodontic treatment can be done. Some people who have a habit of breathing need to practice nasal breathing.

Also read: Why are you biting tongue in sleep?

Exclude allergens 

Exposure to allergens will lead to nasal congestion (allergic rhinitis), forced to breathe through the mouth.

Therefore, it is necessary to keep the place and workplace clean, reduce and eliminate pollen, dust and other allergens.

Exercise regularly 

Maintain an active life and exercise regularly. Yoga is the best choice to treat sleep apnea because yoga teaches how to breathe through the nose effectively.

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Exercising like yoga, breathing can help you focus on breathing through your nose. Aerobic also helps the lungs and heart work better. Try not to open your mouth unless you eat and communicate, always remind yourself to breathe through your nose.

Similarly, aerobic exercise can also help with heart and lung health. Exercise also regulates the sympathetic nervous system and prevents nasal congestion at night.

High head

A high head pillow during sleep can help prevent congestion – a condition that leads to mouth breathing. Note that not too high pillows easily cause neck pain.

Cleaning the nose

Mona Gohara, a pharmacist and general practitioner at Yale University, New Haven (USA), says salt water helps you kill bacteria and cleanses mucus in the nose effectively. You can easily buy them at any pharmacy. If you make your own, just mix a little salt with a cup of warm water to use.

Practice breathing methods

According to Dr. Randy Simon, a clinical psychologist at the Montclair Summit, New Jersey Research Center, respiratory exercises can be quite helpful in clearing the airway. Here is an exercise to help reduce nasal congestion:

Stop breathing and took a few steps. Then continue to breathe normally. This therapy has many benefits for muscles in your face area. These include improving respiratory activity and encouraging nasal breathing when sleeping.

In addition, using assistive devices also helps you clean the airway very well. With a patch on your chin, you won’t have to worry about opening your mouth while you sleep. Mouth-mounted plastic pads also help prevent air from passing through the mouth, encouraging breathing through the nose.

If you belong to a group of people who have the habit of breathing through the mouth, then “correct” yourself. Try applying the same methods as above to know how to stop sleeping with mouth open. Wish you always have good health!

Also read: How to sleep like a baby tonight