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Mouth Breathing vs. Nose Breathing During Sleep: What You Need to Know

Updated: 5 days ago

Breathing is automatic—but how it happens during sleep can drastically affect quality of rest, health outcomes, and even the risk of chronic disease. In the UK, rising awareness of sleep hygiene and the growing use of aids like mouth strips and nasal dilators underscore the importance of understanding the difference between mouth breathing and nose breathing during sleep.


In this guide, we’ll unpack the differences between mouth and nose breathing, explore the science behind them, and explain how tools like mouth tape and nose strips can transform sleep quality and respiratory health.


Woman sleeping peacefully on a bed with white sheets and gray blanket in a softly lit room, conveying a sense of calm and comfort.

The Physiology of Breathing: Mouth vs. Nose


Mouth Breathing During Sleep

Mouth breathing typically occurs when the nasal passages are blocked or when someone develops the habit from early childhood. While the body can adapt to breathing through the mouth, this mode is less efficient and more disruptive during sleep.


Common Causes of Mouth Breathing:

  • Nasal congestion (allergies, cold, sinus issues)

  • Deviated septum

  • Enlarged tonsils or adenoids

  • Chronic rhinitis or nasal polyps

  • Sleep apnoea

  • Habitual mouth breathing from childhood


Nose Breathing During Sleep

Nasal breathing is the body’s default and preferred method. The nose warms, filters, and humidifies the air before it enters the lungs, supporting better oxygen exchange and nitric oxide production—key to cardiovascular health.


Benefits of Nose Breathing:

  • Promotes deeper, more restorative sleep

  • Supports optimal oxygen absorption

  • Lowers risk of snoring and obstructive sleep apnoea

  • Encourages diaphragmatic breathing

  • Boosts nitric oxide levels, which aids blood pressure and circulation (Lundberg et al., 1996)


Health Impacts: Mouth Breathing vs. Nose Breathing

1. Sleep Quality

Nasal breathing encourages slower, deeper breaths, supporting the parasympathetic nervous system and promoting REM and deep sleep. Mouth breathing, in contrast, often results in lighter, disrupted sleep and increased arousals throughout the night.


A 2020 study published in PLOS ONE used computational fluid dynamics to analyse how nasal versus oral breathing affects airway collapsibility in individuals with obstructive sleep apnoea (OSA). The findings revealed that oral breathing significantly increases airflow velocity and decreases static pressure in the pharyngeal airway, making it more prone to collapse during sleep — thereby contributing to sleep fragmentation and apnoeic events


2. Snoring and Sleep Apnoea

Mouth breathing is heavily linked to snoring and obstructive sleep apnoea (OSA). When the jaw drops open, the tongue is more likely to fall back into the airway, partially blocking airflow and causing vibrations (snoring) or temporary cessations of breathing (apnoeas).


Research published in the European Respiratory Journal (Fitzpatrick et al., 2003) demonstrated that oral breathing during sleep significantly increases upper airway resistance and the frequency of obstructive apnoeas and hypopnoeas compared to nasal breathing.​


3. Dry Mouth and Oral Health

Chronic mouth breathing leads to a dry mouth, which reduces saliva production—a natural defence against bacteria. This increases the risk of cavities, gum disease, and bad breath.



4. Facial Development in Children

In children, habitual mouth breathing is associated with altered facial growth patterns, including elongated faces, dental crowding, and poor jaw development. A 2010 study by Harari et al., published in The Laryngoscope, found that mouth-breathing children showed significant craniofacial changes, including longer facial structures and narrower dental arches, compared to nasal breathers.).


5. Anxiety and Respiratory Dysfunction

Mouth breathing is associated with over-breathing or hyperventilation, which can reduce CO2 levels and disrupt the oxygen-carbon dioxide balance. This has been linked to increased anxiety and fatigue. Buteyko breathing therapists, drawing on the work of Dr. Konstantin Buteyko, often report improvement in anxiety symptoms through nasal breathing retraining.


How Mouth Strips and Nose Strips Can Help


Woman sleeping peacefully on a bed in a softly lit room, with tape over her mouth. Sunlight streams through a window, creating a serene mood.

Mouth Strips (Mouth Tape)

Mouth strips—or mouth tape—gently hold the lips together during sleep, encouraging nasal breathing and preventing the jaw from dropping open. In the UK, mouth strips are gaining popularity as an over-the-counter aid for snorers and health-conscious sleepers.


How Mouth Strips Work:

  • Placed over the lips before sleep

  • Encourage the transition from mouth to nasal breathing

  • Reduce snoring by stabilising the jaw and tongue position

  • Improve saliva retention, lowering oral health risks


Are They Safe?

Most mouth strips use skin-friendly, hypoallergenic adhesive. They are not designed to seal the mouth completely but to provide a gentle tactile reminder to keep it closed. However, they should not be used by individuals with nasal obstructions, severe OSA, or during illness. A 2022 study in Healthcare journal found that mouth taping significantly improved snoring intensity and frequency in mild OSA patients.


Nose Strips (Nasal Dilators)

Nasal strips (such as Breathe Right™ strips) mechanically open the nasal passages to reduce resistance and improve airflow. Internal nasal dilators also exist and serve a similar purpose.


A 2000 randomised controlled trial published in the European Respiratory Journal found that external nasal dilators significantly reduced snoring frequency in patients with chronic rhinitis, though no significant improvements in overall sleep quality were observed.​


Benefits of Nose Strips:

  • Reduce nasal resistance

  • Improve airflow in those with congestion, allergies, or deviated septum

  • Help reduce snoring caused by nasal blockage

  • Can be used in tandem with mouth tape for better outcomes


Transitioning from Mouth to Nose Breathing: Practical Tips

Switching to nasal breathing—especially during sleep—can take time. Here are practical steps to make the transition easier:


  1. Nasal Hygiene: Use saline sprays or neti pots to keep nasal passages clear. Recommended by ENT UK for chronic rhinitis and congestion management.

  2. Humidify Your Bedroom: Especially in winter, dry air can irritate nasal tissues.

  3. Use Mouth Tape: Try brands designed specifically for sleep, such as SomniFix or Hostage Tape.

  4. Try Nasal Strips: Especially if congestion is a barrier.

  5. Tongue Posture Awareness: Practice keeping the tongue on the roof of the mouth—known as "mewing" in some orthodontic circles.

  6. Breathing Exercises: Consider Buteyko breathing, supported by pilot studies like the one published in Medical Hypotheses (2001), which linked improved breathing patterns to better asthma and anxiety control.


When to See a Specialist

If nasal breathing seems impossible or causes discomfort, consult an ENT specialist. Structural issues like polyps, deviated septum, or enlarged adenoids may require medical attention. In cases of suspected sleep apnoea, a referral to a sleep clinic for polysomnography (sleep study) is essential.


Final Thoughts: The Breathing Shift That Changes Everything

The shift from mouth to nose breathing may seem minor, but it’s one of the most impactful changes that can be made to sleep health. Backed by clinical insights and supported by accessible tools like mouth strips and nasal strips, it’s a habit with the power to reduce snoring, deepen sleep, and enhance overall wellbeing.


For those struggling with disrupted sleep or dry mouth, it may be time to take a closer look at how the body is breathing at night—and explore simple, effective interventions that make a real difference.


Frequently Asked Questions

Can mouth breathing cause snoring?

Yes. It’s one of the most common contributors to snoring, especially when the jaw falls open and the tongue blocks the airway. NHS Inform lists mouth breathing as a primary aggravator of sleep-disordered breathing.


Are mouth strips safe for everyone?

No. Individuals with severe nasal obstruction or diagnosed OSA should avoid mouth tape without medical advice.


Do nasal strips really work?

For people with nasal congestion or mild airflow resistance, yes—especially when used consistently. Studies show improvements in snoring and perceived sleep quality.


What if I can’t breathe through my nose?

First, identify the cause—temporary congestion can be managed, but structural issues may require ENT intervention.


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