Mouth breathing at night: why it happens and how to breathe through your nose

Do you wake up with a dry mouth, a scratchy throat or a partner who says you sound like a bagpipe? You might be breathing through your mouth while you sleep. It's very common, and it often has a simple cause: a nose that isn't letting enough air through.

Here is why it happens, what you can notice, and some gentle things to try.

Why do we breathe through our mouths at night?

Most of us are happiest breathing through our noses. When the nose is blocked or narrow, though, the mouth takes over, and during sleep you can't decide to switch back. Common reasons include:

• A cold or flu, when your nose is stuffed up.
• Hay fever or other allergies, which can leave your nose swollen and blocked.
• A naturally narrow nose, or a nose that feels tight on one side.
• A dry, centrally heated bedroom that irritates your nose.

Often it's just a bad week with a cold. If you find your nose is blocked most nights, it's worth mentioning to your GP, who can check for other causes.

How can you tell you're a mouth breather?

You can't watch yourself sleep, but there are clues. You may wake up with:

• A dry mouth or a sore throat
• A blocked or stuffy nose first thing
• A feeling that you didn't sleep well, even after a full night
• A partner who tells you that you snore

Mouth breathing and snoring often go together, because an open mouth and a blocked nose can both change how air moves through your throat. The NHS has more on snoring and what may help.

Simple ways to help your nose do the job

You don't need anything complicated. A few small habits can make breathing through your nose easier.

Sort out your bedroom. Keep the room cool and not too dry. Wash your bedding regularly, and keep pets off the bed if you notice your nose is worse in the morning.

Wind down with calm breathing. Spend a few minutes before bed breathing slowly in and out through your nose. It's a nice way to relax, and it reminds you what easy nose breathing feels like.

Prop yourself up a little. An extra pillow can feel more comfortable when your nose is stuffy.

Keep water by the bed. If you do wake with a dry mouth, a sip of water helps.

See your GP if it carries on. If your nose is blocked for weeks, or you're worried about your breathing at night, speak to your GP. Loud snoring with gasping or pauses in breathing should always be checked, as it can be a sign of sleep apnoea, which nasal strips do not treat.

Where a nasal strip fits in

If a narrow or blocked nose is the reason you end up breathing through your mouth, a nasal strip is a drug-free way to help. NasalFlow Large Nasal Strips have no medication, no sprays and no active ingredients. Flexible bands gently lift the sides of your nose to widen the nasal passages, and they work as soon as they're applied. NasalFlow strips increase nasal airflow by up to 30%, and can help you breathe more easily through a nose blocked by colds, hay fever or allergies.

They can also help reduce snoring that is caused by a blocked or narrow nose. They won't help every kind of snoring, and they don't treat sleep apnoea, so it's still worth talking to a GP if you're concerned.

Getting the fit right

A strip works best when it's in the right place. Clean and dry your nose first, then apply the strip just above the nostril flare, as in the photo below. Our how to use nasal strips page walks you through each step.

The adhesive is hypoallergenic and stays on all night, and you can wear a strip for up to 12 hours in any 24-hour period. Each strip is single use. Don't use them if you're allergic to latex, and don't apply one to broken, sunburnt, irritated or sore skin. If a rash or irritation appears, stop using it. Our nasal strips FAQ answers other common questions.

The takeaway

Mouth breathing at night is usually a sign that your nose is struggling, whether from a cold, allergies or a narrow nose. A comfortable bedroom, calm breathing before bed and a drug-free nasal strip can all help you breathe more easily through your nose, and your GP can help if the problem sticks around.

Buy NasalFlow nasal strips direct, or find them on Amazon UK.

This article is for general information only and isn't medical advice. If you have ongoing breathing or sleep problems, speak to your GP or pharmacist.

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