5 ways to tell if you’re a mouth breather

Mouth breathing during sleep is a common habit that can have various causes and effects. It is estimated that up to 61% of the population identifies themselves as mouth breathers. Mouth breathing occurs when a person breathes through their mouth for extended periods, including during sleep, although it can also happen during the day.

Several factors can contribute to mouth breathing, such as allergic rhinitis (inflammation of the nasal passages due to allergens), enlarged tonsils, enlarged adenoid glands (tissues in the back of the throat), or structural issues in the nose like a deviated septum or enlarged turbinates. Nasal breathing can be affected by age, gender, life changes, weather conditions, hormones, and hydration levels.

When nasal breathing is compromised, the body compensates by using mouth breathing to ensure sufficient oxygen intake. Here are five signs that you may be a mouth breather:

1. Regularly sleeping with your mouth open, leading to dry mouth, irritated gums, and chapped lips.
2. Snoring (snoring is actually caused by mouth breathing, not nasal breathing).
3. Drooling while sleeping.
4. Waking up frequently or feeling agitated due to dry mouth or a sore throat.
5. Experiencing nasal congestion or obstruction, which forces you to breathe through your mouth.

The good news is that, for many people, mouth breathing can be preventable. Certain risk factors contribute to mouth breathing and snoring. Let's break them down:

1. Men are more likely to snore or have sleep apnea than women.
2. People who are overweight or obese are more prone to snoring.
3. Some individuals have a naturally narrow airway, making mouth breathing more common. Consulting with a doctor or an Ear Nose and Throat (ENT) specialist can help determine if this applies to you.
4. Consuming alcohol before sleep can exacerbate snoring as it relaxes muscles, including those in the throat.
5. Family history can play a role in mouth breathing and snoring tendencies. Discussing breathing habits with your doctor and family members can provide insights.

To encourage nasal breathing over mouth breathing, it may be helpful to train your body to breathe through your nose consistently. For some individuals, using a gentle mouth tape like Noctal Beauty-Sleep Strips can help keep the mouth closed during sleep and promote nasal breathing.