The 4 Best Ways to How to Keep Mouth Closed While Sleeping
Sleep is indeed an essential factor that takes up a considerable chunk of our health. Unfortunately, many people suffer from particular sleeping disorders or follow unhealthy habits that hinder them from resting correctly. One of the troubles people seem to would be sleeping with their mouths open. Not only is it embarrassing, but it can lead to more severe side effects. So if you want to know more about how to keep mouth closed while sleeping, then read on as I show you all about getting a good night's rest with healthy breathing and a closed mouth.
Why Should You Keep Your Mouths Closed While Sleeping?
Mouth breathing causes a ton of side effects, and it isn't just dry mouth or the chances of drool. A dry mouth can lead to bacteria accumulation, thus leading to cavities and other issues.
For children, those who continue to sleep with their mouths open can lead to permanent deformations of the skull, as it increases growth in the upper jaw instead of the lower area. It results in large overbites and gummy smiles.
Other problems include difficulty in sleeping, as it causes less oxygen circulation in your body. This has people wake up in the middle of the night, disturbing sleep and ends up with lack of energy and concentration. It can also lead or be related to sleep apnea, which is a disorder that can be fatal if left untreated.
This is why it's important to learn how to sleep with your mouth closed, to ensure that there will be no problems like this in the long run.
Why Do Mouths Open While We Sleep?
The reason why your mouth is open while you sleep can be due to:
People who are more at a risk of sleeping with their mouth open is if they have asthma, recurring sinus infections, stress or anxiety, allergies, or currently had hay fever.
How Will I Know If I Sleep With My Mouth Open?
Upon waking up, some people either forget their position or wake up with their mouth closed, only for it to be open without knowing during the night. While one can know if they sleep with their mouth open upon waking up to a hanging mouth, there are other ways for those who are worried about their loved ones or do not notice their sleeping habits:
How to Keep Mouth Closed While Sleeping
Now that you know about the importance of learning to sleep with your mouth closed, how can you remedy the open mouth during a good night's sleep? Here are some methods to follow:
Taping Your Mouth
This may seem weird at first, but this is an effective solution to try. All you need to prepare is one-inch of tape. Do NOT try this method on children under five years old.
. Make sure that your mouth is fully closed before adding the tape. If your mouth is partially open, then there are chances that you'll still breathe through the tape while sleeping.
Remove a bit of the glue by placing it on your hand and removing it, repeating this until there is only enough to keep the tape in place (as it will be painful if you remove it in the morning if you don't do this).
Place two tabs and create a small fold on the two corners of the tape so it will be easier to remove it in the morning.
Now, place the tape on your mouth horizontally. You can try placing it vertically if the former isn't possible. Relax your lips while doing so.
Now you are ready to sleep. It may be a bit difficult getting used to it, but avoid removing it and give it a few nights. For those who are afraid of using the tape, you can first cover half of your mouth and observe the results from there.
Training Yourself to Sleep With Your Mouth Closed
To ensure that you sleep with your mouth closed, you will need to learn to breathe through your nose. Be conscious with how you breathe and get rid of the habit. Stay aware of the way you breathe and practice doing so through your nose. Breathe through your nose and close your mouth the whole time. While it may be hard at first, it will help through practicing in the day and subconsciously keeping your mouth closed without breathing problems while sleeping.
Nose Clearing Exercises
Like what I mentioned earlier, one of the reasons why you have difficulty in breathing is because of the fact your noses stuffed! Nasal obstruction is what leads us to open our mouths when we sleep, and if you are unable to breathe through your nose, then you may want to try nasal-clearing exercises to put your breathing back to normal. Follow these steps:
Stay in a sitting position then breathe through your nose like usual for about two to three minutes, keeping your mouth closed.
Breathe in. Once you have fully inhaled, press your nose closed using your fingers and maintain this position for as long as possible.
When you aren't able to hold the breath anymore, let the air out of your nostrils, slowly but surely. Repeat this a few times, around five to ten minutes.
Make sure that all throughout this exercise, you are keeping your mouth closed and NOT breathing through it.
Proper Sleeping Position
Your sleeping position can worsen your breathing, which results in you leaving your mouth open without knowing it. Make sure that you are always sleeping with your head elected above your body. Use a right pillow that will keep your head elevated, but avoid it from being too high up that it will leave neck pain.
As for your position, it's best to avoid sleeping on either your back or stomach. Opt to sleep by your side, which is good for back support while lessening the chances of you breathing through your mouth.
Changing Your Bedroom and Lifestyle
Obesity is another reason as to why you have breathing problems, so I recommend you to change your habits and start eating healthily, incorporating foods that help with sleep and weight loss, if needed. Exercise will help lessen your breathing problems and have you rest with your mouth closed as well.
Your bedroom should be free from allergens or anything that can give you colds or sicknesses that affect your breathing. Avoid sleeping with your pet and remove any plants from the bedroom, as they use up more oxygen and will have you fight for it. Remove carpets and rugs, replace your pillows and blankets that are too warm.
If the symptoms of an open mouth while sleeping persists, then you may need to see your doctor, as it may be an underlying sleeping disorder or a problem with your medication. Or, it may require therapy and other forms of medication to cure yourself of any condition you may have that causes you to sleep with your mouth open.
When it comes to sleeping healthily, you will need to ensure that you follow good sleeping habits that are known to help you rest well. If you have trouble sleeping with your mouth closed and wake up to it open and hanging, then not to worry! There are ways on how you can remedy that and sleep peacefully without any risk of sleeping disorders.
I hope that this article on how to sleep with mouth closed helps you become more knowledgeable with what you need to do for a good night's rest. So don't wait any longer and try it out today!
If you have any questions or would like to share your tips and experiences with how to sleep with mouth closed, then comment down below. I would love to hear what you have to think.