Breathing Habits That Can Sabotage Your Sleep (And What to Try Instead)

If you or someone in your family wakes up tired despite getting “enough” hours of sleep, the issue may not be about time in bed. It may be how you are breathing while you sleep.

Most people do not think twice about their breathing patterns unless something feels wrong, like during a cold or allergy flare-up. But even subtle, ongoing habits like mouth breathing or an open-lip posture at night can disrupt the body’s ability to rest, repair, and recharge. Sleep is not just about closing your eyes. It's about restoring your body, and that starts with healthy, efficient breathing.

This post explores common breathing habits that interfere with sleep and what you can do to support better rest for yourself or your child.

Mouth Breathing: The Habit That Often Goes Unnoticed

Mouth breathing during sleep is one of the most overlooked causes of poor sleep quality. While it may seem harmless, breathing through the mouth bypasses the nasal passages, which are designed to filter, warm, and humidify the air. Nasal breathing also supports optimal oxygen exchange and activates the diaphragm more effectively.

When the mouth stays open at night, airflow becomes less efficient, and the tongue tends to fall back toward the throat, partially blocking the airway. This can contribute to snoring, tossing and turning, dry mouth, and even undiagnosed sleep-disordered breathing.

Over time, chronic mouth breathing may lead to:

• Light, fragmented sleep

• Waking up frequently or feeling unrested

• Daytime fatigue or foggy thinking

• Irritability or emotional outbursts (especially in children)

• Increased risk of tooth decay and gum inflammation

These effects can impact daily energy, memory, learning, and emotional regulation. And while adults may notice tiredness or headaches, children often show their fatigue through hyperactivity or mood swings.

The Role of Tongue Posture and Muscle Tone

Another key factor in nighttime breathing is tongue posture. Ideally, the tongue should rest gently against the roof of the mouth, with the lips closed and nasal breathing happening passively. This position helps keep the airway stable and open.

However, if the tongue rests low in the mouth, or if there is a restriction like a tongue tie, the airway can become compromised during sleep. Weak oral or facial muscle tone can also make it harder to maintain a sealed-lip posture at night.

In these cases, you may notice signs such as:

• Drooling on the pillow

• Open mouth posture while sleeping

• Forward head posture or tight neck muscles

• Speech concerns or swallowing difficulties

• Poor dental arch development in kids

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Strengthening the muscles of the tongue, lips, and face can make a significant difference in nighttime breathing. Myofunctional therapy provides targeted exercises to retrain these patterns in both children and adults.

What You Can Try Instead

The good news is that sleep quality can improve significantly with small changes. Here are some supportive steps to consider:

• Encourage nasal breathing during the day and night. This may include using saline sprays, nasal rinses, or addressing allergies to reduce congestion.

• Evaluate sleep posture. Sleeping on the back may worsen mouth breathing. A side position with a properly sized pillow can help.

• Pay attention to lip seal. If you notice open lips during sleep, this may be a sign of muscle weakness that myofunctional therapy can address.

• Consider an evaluation for a tongue tie, especially if there are speech or feeding issues, snoring, or poor sleep quality.

• Practice daily breathing exercises to increase awareness and strengthen diaphragmatic function.

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If you are located in or near Orange County and have questions about breathing and sleep, a myofunctional evaluation can be a helpful first step.

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Poor sleep does not always start in the brain. In many cases, it begins with the way we breathe. Breathing habits that seem minor can have a major impact on sleep quality, focus, and emotional health. The good news is that these patterns can change with support, awareness, and consistent effort.

If you suspect that breathing may be affecting your or your child’s sleep, we are here to help. Myofunctional therapy offers a gentle, noninvasive approach to improving nighttime breathing and overall well-being.