Mouth breathing explained: The symptoms and how to fix it

Mouth breathing might seem harmless, and in many cases it is. But if it’s a long-term issue, over time it can affect your sleep, your dental health and energy levels. 

Mouth breathing at night could be a sign of sleep apnoea (a sleep disorder where a person’s breathing repeatedly stops and starts during sleep). Whether it’s due to habit, facial structures or congestion, learning to breathe through your nose can lead to better health and wellbeing. 

Let’s break down what mouth breathing is, why it matters, when to seek professional help, and how to make changes if you need to.

What is mouth breathing?

Mouth breathing is simply the act of breathing through your mouth instead of your nose. While it’s normal during intense exercise or while suffering with temporary nasal congestion, chronic mouth breathing, especially during sleep, can become problematic.

Symptoms of mouth breathing

Common signs of chronic mouth breathing include:

• Dry mouth or sore throat in the morning
• Bad breath
• Snoring or sleep disturbances
• Fatigue during the day
• Difficulty concentrating
• Dental issues like gum disease or misaligned teeth
• Facial development changes or speech issues in children

How can you stop mouth breathing?

Here are some simple, practical strategies to help retrain your breathing:

• Nasal hygiene: Use saline sprays or nasal rinses to keep airways clear.
• Treat allergies or congestion: Antihistamines or decongestants may help.
• Breathing exercises: There are some exercises that can strengthen the tongue and facial muscles to promote nasal breathing.
• Posture and sleep position: Sleeping on your back with your head elevated can reduce mouth breathing.

Does mouth breathing impact your health?

Not always but yes, it can, especially if it’s long-term. It can: 

• Reduce oxygen intake efficiency
• Disrupt sleep quality (breathing-related sleep disruption)
• Increase risk of dental problems
• Affect facial development in children
• Contribute to fatigue and poor concentration

When to speak to a doctor

If mouth breathing persists despite trying home remedies, and especially if it’s linked to sleep issues, snoring, or dental concerns, it’s time to consult a healthcare professional. 

Ear Nose Throat (ENT) specialists, sleep doctors, and dentists are trained in understanding the health of our airways. They can help identify underlying causes and offer targeted treatment. 

The good news? After an initial professional assessment they might also give you reassurance that there is nothing that needs treating.

The bottom line

Mouth breathing can affect sleep, dental health and energy levels. While it’s not always problematic, persistent mouth breathing can have long-term consequences if left unaddressed. 

There are simple self-help remedies, as well as professionals available who can assess and treat mouth breathing if needed.

Reviewed by Healthylife health experts September 2025