How Can Mouth Breathing Affect Sleep in Seniors?

Did you know that we breathe around 20 to 25 thousand times a day and the way you breathe affects not only your energy levels and health but also the quality of your sleep?

Getting a good night's sleep is essential for overall health and well-being, especially as you get older. However, sleep disturbances can become more common with age, and one often overlooked issue is mouth breathing. In this month’s blog, I explore the causes, health implications, and signs of mouth breathing. I will also offer you some practical and hopefully, helpful solutions if you think that mouth breathing could be affecting you and your sleep.

Why nasal breathing is important

There are many benefits to nasal breathing:

• Filters air: The hairs in your nose trap dust, pollen, and other allergens.

• Warms and moistens air: This makes it easier for your lungs to use the air you breathe in.

• Releases nitric oxide: This gas helps to open your blood vessels, which allows more oxygen to reach your organs and tissues.

• Improves lung volumes: Nasal breathing increases your breathing efficiency.

• Lowers blood pressure: Nasal breathing can help reduce risk factors for heart disease.

• Activates the rest and digest system: This can help you feel calm and function better, even when you're stressed.

Finally, in relation to your sleep, nasal breathing has been shown to reduce risk of sleep apnoea and snoring. Sleep tends to be deeper and more restorative when you are breathing through your nose at night.

What is mouth breathing?

Mouth breathing occurs when someone primarily breathes through their mouth instead of their nose. While this can happen occasionally due to a temporary illness such as a cold, chronic mouth breathing can indicate an underlying health issue. In seniors, this habit can lead to disrupted sleep, decreased oxygen intake, and various health concerns.

Why does mouth breathing increase as you age?

There are several reasons why this can happen including:

• Nasal Congestion: Conditions such as sinus infections, allergies, or nasal polyps can block airflow through the nose.

• Weakened Nasal Passages: As people age, the nasal passages may narrow, making it harder to breathe through the nose.

• Enlarged Tonsils or Adenoids: Though this tends to be more common in younger individuals, some seniors may have enlarged tonsils that obstruct nasal breathing.

• Sleep Apnoea: A condition that causes breathing interruptions during sleep, often leading to habitual mouth breathing.

• Jaw or Facial Structure Changes: Aging can affect facial muscles and jaw alignment, making nasal breathing more difficult.

• Medications: Some medications may cause nasal dryness or inflammation, leading to mouth breathing.

What health issues are caused by mouth breathing?

Mouth breathing is more than just a minor inconvenience, it can contribute to several serious health concerns, especially in older adults.

Gum disease

Mouth breathing can dry out the mouth, reducing saliva production. Saliva plays a crucial role in neutralising bacteria and maintaining oral health. Without enough saliva, harmful bacteria can thrive, increasing the risk of gum disease, tooth decay, and bad breath.

Dry mouth

Chronic mouth breathing often results in persistent dry mouth, which can cause discomfort, difficulty swallowing, and an increased risk of infections. It can also lead to cracked lips and throat irritation.

Sleep apnoea

Mouth breathing is closely linked to sleep apnoea, a condition where breathing repeatedly stops and starts during sleep. Sleep apnoea can lead to fatigue, high blood pressure, heart disease, and cognitive decline in seniors.

Mood swings

Poor sleep quality caused by mouth breathing can lead to irritability, mood swings, and even symptoms of anxiety and depression. Sleep deprivation has been linked to cognitive decline, which is particularly concerning for older adults.

Increased risk of respiratory infections

Mouth breathing bypasses the natural filtration system of the nose, allowing more bacteria, viruses, and allergens to enter the lungs, increasing the risk of respiratory infections.

Worsened asthma and allergies

Breathing through the mouth can exacerbate asthma symptoms by allowing dry, unfiltered air into the airways, which may trigger inflammation.

Facial and dental changes

Chronic mouth breathing can lead to changes in facial structure, including a receding chin, longer face, and misaligned teeth. It may also cause bite problems and increase the risk of temporomandibular joint (TMJ) disorders.

Reduced oxygen levels

Mouth breathing can reduce oxygen intake, leading to lower energy levels, brain fog, and even cardiovascular stress over time. Poor oxygenation can negatively affect concentration and cognitive function, particularly in older adults.

Frequent night-time urination (Nocturia)

Mouth breathing and sleep apnoea can contribute to frequent nighttime urination. This is because disrupted sleep can trigger stress hormones that affect kidney function, leading to more frequent trips to the bathroom.

Signs of mouth breathing when asleep

How do you know if you are mouth breathing during sleep? Some common signs include:

• Waking up with a dry mouth or sore throat

• Snoring or noisy breathing during sleep

• Restless sleep or frequent waking

• Morning headaches

• Feeling excessively tired during the day

• Bad breath despite good oral hygiene

How to prevent mouth breathing

Fortunately, there are several effective ways to prevent or reduce mouth breathing. Addressing the underlying causes can significantly improve sleep quality and overall health.

Discuss with a medical professional

If mouth breathing is affecting sleep, it is essential to consult a doctor or dentist. They can assess underlying causes such as nasal blockages, sleep apnoea, or medication side effects and recommend appropriate treatments.

Nasal sprays or strips

Saline nasal sprays can help keep nasal passages clear, reducing the need to breathe through the mouth. Nasal strips can also be effective in widening the nasal passages, making it easier to breathe through the nose during sleep.

Mouth tape

Mouth taping is an increasingly popular method to encourage nasal breathing. Specially designed medical tape is applied over the lips before sleep to gently keep the mouth closed. This helps train the body to breathe through the nose, which can improve oxygen intake and overall sleep quality. Mouth taping should be done using safe, hypoallergenic tape specifically designed for this purpose and only after you have consulted with your doctor.

Surgery

In some cases, structural issues such as a deviated septum or nasal polyps may require surgical intervention to improve nasal airflow. Surgery can be an effective long-term solution for those struggling with chronic nasal obstruction.

Adjusting sleep position

Your sleeping position can affect your breathing patterns. Using the adjustment settings on our adjustable beds you can ensure that your head is elevated to the right position for you. This can help keep airways open and encourage nasal breathing. Side sleeping is also recommended, as sleeping on your back can increase the likelihood of mouth breathing and snoring. 

Stay hydrated

Try to drink plenty of water throughout the day to help keep the nasal passages and throat moist, reducing the likelihood of mouth breathing due to dryness.

Humidifiers

Using a humidifier in your bedroom can prevent dry air from irritating the nasal passages, making nasal breathing easier.

Managing allergies

Reducing exposure to allergens, such as dust mites, pet dander, and pollen, can help keep nasal passages clear and reduce congestion-related mouth breathing.

Finally…

Mouth breathing can have such a significant impact on your sleep and overall health, but the good news is that you can train yourself to breathe more efficiently and through your nose.

To get you started on retraining your breathing, try to become more aware of how you are breathing as you go about your day. For example, pay attention when you are walking outdoors, are you breathing through your mouth or nose? Try to focus on keeping your mouth closed and gently breathing through your nose, without force. Or first thing in the day, simply set a timer and spend five minutes focusing on breathing gently through your nose.

Or use your Oak Tree Mobility rise and recline chair in the afternoon for a 10–20-minute power nap in which you focus your attention on nasal breathing. This could also be a good time to practice using a mouth tape but don’t forget to set a timer so that you don’t nap for too long.

Patrick McKeown’s guidance on nasal versus mouth breathing is particularly helpful

The more regularly you focus on your breathing in this way, the better you will feel not only as you go about your day but, importantly, when you sleep at night.