How mouth breathing can hurt your sleep schedule

Inhaling through your nose is your body᾿s preferred way of breathing by filtering the air through nasal passages. Mouth breathing can occur when nasal passages are obstructed due to nasal congestion. It happens during allergy season or when you get a cold: all of a sudden you can᾿t breathe through your nose and you᾿re a mouth breather.


According to a survey of 1,001 American adults administered by Breathe Right®, 61% of those surveyed identify as mouth breathers. Mouth breathing, and its collective symptoms, greatly affects an individual᾿s ability to get a good night᾿s sleep: three in four adults wake up at least once per night and two in four adults wake up two or more times per night. At nighttime, symptoms of mouth breathing include waking up with a dry mouth and snoring. Beyond its immediate symptoms, mouth breathing can take a toll on one᾿s daily energy level, mood, and concentration.

The good thing is, you can help stop mouth breathing and relieve nighttime nasal congestion by making small adjustments to your nightly routine. For example, inhaling steam before bed (either by taking a steaming shower or drinking a hot cup of tea) can significantly loosen nasal congestion.2 Another drug-free method for relieving chronic nighttime nasal congestion is to make Breathe Right® nasal strips part of your nightly routine. These tips will also help greatly if you find yourself waking up congested in the mornings.


  1. Ruth M.D., A. (2015). The health benefits of nose breathing. Nursing in General Practice, 40-42, Retrieved June 20, 2018.
  2. Wongvibulsin, S. (2014). A Guide to Natural Ways to Alleviate Allergy and Sinusitis Symptoms - Explore Integrative Medicine, Retrieved June 20, 2018.