How to Keep Mouth Closed While Sleeping

Why Does My Mouth Fall Open When I Sleep?

Before trying adhesive strips, mouth tape, or chin straps, it helps to understand what’s triggering the switch from nose breathing to mouth breathing. Most people fall into one of these categories:

1. Nasal Obstruction / Blockage

The simplest cause of mouth breathing is that the nose isn’t doing its job well at night.

Common nasal issues include:

• Nasal congestion from allergies
• A deviated septum
• Chronic sinus infections
• Nasal polyps
• Swollen adenoids
• Temporary blockage from a cold

Any of these can narrow the nasal passages, reduce comfortable airflow, and force the brain to fall back on its backup option: opening the mouth. While this improves oxygen intake, it often creates:

• Louder snoring
• Morning dry mouth and bad breath
• Sore throat
• Poor sleep and daytime fatigue

2. Jaw and Facial Structure

Some people have anatomical traits that naturally promote mouth breathing or habitual mouth breathing, such as:

• Recessed jaw
• Narrow palate or arches
• A tongue that easily falls back toward the airway
• Small chin comments from friends or dentists

When the jaw drops open, the upper airway narrows, making it harder to maintain steady nasal breathing.

Signs you may fall into this category:

• Mouth falls open while relaxing on the couch
• More snoring when sleeping on your back
• You’ve been told you have a “weak chin”

3. Sleep Position & Gravity

Sleeping on your back makes gravity pull the jaw down and back, opening the mouth even more and restricting the upper airway.

Reddit users often recommend:

• Two pillows in a “7” shape to support the jaw
• Specialized side-sleeping pillows
• Raising the head of your bed slightly to maintain airflow

4. CPAP / Pressurized Airflow

For CPAP users, increased airflow through the nose can cause lips to blow apart, causing leaks, dry mouth, and uncomfortable pressure. Many CPAP forums discuss:

• Mouth tape
• Chin straps
• Soft cervical collars
• Switching from a nasal mask to a full-face mask

All are attempts to keep the mouth closed during CPAP therapy while maintaining proper oxygen levels.

5. Underlying Sleep Apnea / Airway Collapse

A consistently open mouth at night is a classic feature of obstructive sleep apnea. Signs to watch for:

• Loud nightly snoring
• Witnessed breathing pauses
• Gasping or choking awake
• Morning headaches
• Daytime sleepiness despite “enough sleep”

When these red flags exist, DIY solutions like tape or straps are not recommended—speak to a healthcare professional specializing in sleep medicine.

The Health Concerns Linked to Chronic Mouth Breathing

Mouth breathing at night is more than a cosmetic or comfort issue. Over time, it contributes to irritated tissues in the nose and throat, changes in oral microbiome, and disrupted sleep architecture. Combined with snoring or sleep apnea, it can increase cardiovascular strain and daytime sleepiness, affecting work performance and quality of life.

Is It Safe to Force Your Mouth Closed at Night?

TikTok trends have made mouth taping extremely popular, but experts warn that safety depends on your nasal health and screening for underlying sleep disorders.

Mouth Taping: What the Research Really Says

While some small studies show mild improvements in snoring for select mouth breathers, research quality is low.

Major concerns from medical organizations include:

• Potential danger if nasal breathing is restricted
• Allowing sleep apnea symptoms to go undiagnosed
• Anxiety or claustrophobia from the tape
• Skin irritation from adhesive strips
• Extreme risk of asphyxiation if used improperly

If you’re considering mouth taping, experts advise:

• Do not attempt if you have nasal blockage or nasal obstruction
• Clear it with a doctor or ENT first
• Use only skin-safe tape
• Stop immediately if your breathing feels restricted

Chin Straps and Other Physical Supports

Chin straps are often used by CPAP users to prevent leaks from the CPAP machine.

They can help:

• Keep the mouth closed
• Reduce CPAP air leaks
• Reduce dryness

Cannot fix:

• Obstructive sleep apnea
• Tongue collapse
• Severe nasal blockage
• Structural limitations

They’re useful adjuncts, not cures.

Step-by-Step: How To Train Yourself To Keep Your Mouth Closed at Night

Once medical issues are ruled out, you can retrain your body toward nasal breathing.

Step 1: Rebuild Daytime Breathing Habits

Your nighttime breathing is simply an extension of daytime patterns. Throughout the day:

• Keep lips together gently
• Rest the tongue on the roof of the mouth
• Practice quiet nasal breathing
• Use reminders or sticky notes

This builds muscle memory.

Step 2: Make Nasal Breathing Easier

If nose breathing feels restrictive, your body won’t choose it. To support smooth airflow:

• Use saline nasal sprays or rinses
• Take allergy medications if recommended
• Run a humidifier in dry rooms
• Reduce exposure to allergens
• Try nasal strips or internal dilators

These lighten the load on your upper airway.

Step 3: Optimize Your Sleeping Position

To reduce gravitational jaw drop:

• Sleep on your side
• Slightly elevate your head
• Use a jaw-supporting pillow or “7-shape” pillow setup

This helps prevent the jaw from falling back.

Step 4: Consider Gentle Supports (If Approved)

If simple changes aren’t enough:

• Soft chin straps
• Soft cervical collars
• Specialized adhesive strips that remind you to keep lips together

These should never restrict oxygen levels or feel suffocating.

Step 5: Track Progress

Look for improvements in:

• Morning dry mouth
• Sore throat
• Snoring volume
• Daytime alertness
• Sleep-tracking app recordings

If progress stalls, consult a healthcare provider.

Popular Tools People Try to Keep the Mouth Closed

These options are not substitutes for medical care but reflect what’s commonly discussed online.

1. Mouth Tape

Pros:

• Less snoring for some
• Less dry mouth
• Calmer breathing patterns

Cons:

• Unsafe with nasal blockage
• Worsens undiagnosed sleep apnea
• Skin irritation from adhesives
• Anxiety or claustrophobia

Many clinicians discourage routine use.

2. Chin Straps

Pros:

• Reduces CPAP leaks
• Reusable
• Less invasive than tape

Cons:

• Can slip off
• Can irritate skin
• Doesn’t fix structural upper airway collapse

3. Cervical Collars

These prevent the chin from tucking toward the chest. They can be useful for some people with sleep-disordered breathing, especially those using cpap therapy.

4. Nasal Strips and Dilators

These do not prevent the mouth from opening, but they make nasal breathing so easy that the mouth doesn’t need to open. They’re low risk and often helpful during nasal congestion.

5. Full-Face CPAP Masks

For CPAP users with persistent leaks, full-face masks keep pressure stable even if the mouth opens. This maintains consistent oxygen levels and airflow.

Why Sleeping With Your Mouth Open Is Bad For Your Health

Chronic mouth breathing can cause multiple health problems, including:

• Tooth decay and gum disease
• Persistent bad breath
• Throat irritation
• Fragmented or poor sleep
• Higher risk of developing or worsening sleep apnea
• Increased cardiovascular risk if apnea is untreated

This goes far beyond inconvenience—it affects your long-term wellness.

When To See a Doctor or Sleep Specialist

See a professional if you have:

• Nightly snoring and want to stop mouth breathing
• Breathing pauses
• Gasping awake
• Severe dry mouth or sore throat daily
• Morning headaches which is a health issue
• Excessive daytime fatigue
• History of heart issues or hypertension

Specialists that can help include:

• Primary care doctors
• Sleep medicine physicians
• ENT specialists
• Dental sleep professionals

They can evaluate nasal obstruction, structural issues, sleep disorders, or need for CPAP/oral appliance therapy.

Lifestyle Changes That Support Nasal Breathing and Better Sleep

Small adjustments can help prevent habitual mouth breathing:

• Maintain a healthy weight
• Avoid alcohol before bed
• Avoid smoking
• Treat allergies and nasal congestion
• Use a humidifier
• Reduce dust, pet dander, and other allergens
• Keep a predictable bedtime routine

These changes help improve sleep quality and promote natural nose breathing.

How Oral Appliances Can Help Some Snorers

For people with mild to moderate snoring or collapse at the back of the tongue, oral appliances help stabilize the jaw and increase space in the upper airway.

Mouthpieces like VitalSleep gently advance the lower jaw, improving airflow, reducing snoring, and supporting healthier nasal breathing—an alternative for those who can’t tolerate CPAP or who want to avoid chronic mouth breathing at night.