Why You’re Waking Up Tired (And What Mouth Breathing Has to Do With It)

You may be getting enough hours of sleep, yet still wake up feeling tired, foggy, or unrefreshed. While stress and screen time are common culprits, how you breathe during sleep also plays an important role in sleep quality. One often overlooked habit is mouth breathing at night.

Medical research has consistently shown that mouth breathing during sleep is linked to poorer sleep quality. According to studies published by the National Institutes of Health (NIH), habitual mouth breathing is associated with sleep-disordered breathing, lighter sleep stages, and increased daytime fatigue, while individuals who breathe through their mouths are also more likely to experience snoring and disrupted oxygen flow during sleep. Doctors and sleep specialists widely agree that nasal breathing is the body’s natural and more efficient breathing route during rest, as research published in PubMed and other medical sleep journals shows that nasal breathing helps regulate airflow, humidify inhaled air, and support deeper, more stable breathing patterns, which have been associated with reduced snoring, better sleep quality, and improved next-day alertness.

In recent years, mouth taping has gained attention as a way to encourage nasal breathing during sleep, particularly for people who habitually sleep with their mouths open. A clinical study published by the NIH found that mouth taping significantly reduced snoring and improved breathing patterns in mouth breathers with mild obstructive sleep apnea, especially among individuals without nasal obstruction. 

At Clear Summers, we believe better sleep comes from supporting the body’s natural functions—not forcing them. Mouth taping is not a cure or a replacement for medical treatment, but for some people, it can be a gentle habit that encourages awareness of nasal breathing during sleep when used responsibly and safely. If you’re curious, start slowly, listen to your body, and always prioritize comfort and breathing ease.