If you’ve been a victim of waking up with a dry mouth, then you’re not the only one as Google data shows that there are 2,400 searches, on average, for the term “waking up with a dry mouth”, according to Comfybedss.
While waking up with a dry mouth is often nothing to worry about, a leading sleep expert suggests that there may be one or two changes that you can make that can improve this.
Dr Deborah Lee, GP and sleep expert from Doctor Fox, working alongside Comfybedss, discusses five reasons as to why you may be waking up with a mouth like sahara dessert and how to fix them:
- You are breathing through your mouth at night
“One of the most common reasons for waking up with a dry mouth is mouth breathing. This can happen if you’re congested and have a cold, you snore or if your nose is blocked. It can dry out saliva overnight, leaving your mouth feeling sticky and uncomfortable.
To fix this, try sleeping on your side if you don’t already, and ensure that you’re unblocking your nose before bedtime.”
- Your bedroom is too hot
“A warm bedroom can make you sweat more and lose moisture overnight. This can leave you feeling dehydrated by the time you wake up.
If your room is stuffy, your bedding is too heavy, or your mattress traps heat, your body may struggle to regulate temperature properly during sleep.
Invest in a duvet with a lower tog and use this over summer. Equally, sleep in 100% cotton pyjamas as these can help you cool down, rather than wearing anything else, or even sleeping naked. Equally, if you’re using a fan, put a bowl of ice in front of it so that it’s not just circulating hot air.”
- Drink more in the daytime!
“Dry mouth in the morning can simply just be a hydration issue. If you’re not drinking enough water in the day, then your body may already be dehydrated before you go to sleep. Caffeine and alcohol can also make dehydration a lot worse, so stick to water or weak squash if you can.”
4. Allergies or dust in the bedroom are affecting your breathing
“Dust and pollen can irritate your nose and throat as you try to get to sleep, making it more likely that you’re going to breathe through your nose.
To avoid bringing allergens into the bedroom, make sure you’re washing your bed sheets more frequently and avoid wearing clothes you’ve been wearing outdoors into the bedroom too in case it brings in any pollen. Also ensure to keep the windows shut, no matter how hot it is!”
5. Alcohol or medication may be drying your mouth out
“Alcohol can reduce hydration and relax the muscles in the throat, which can make snoring and mouth breathing more likely. If you’re someone that likes a tipple before bedtime, try and swap this with something alcohol-free
There are some medicines that also could have ‘dry mouth’ as a side effect. If your dry mouth started after taking a new medication, speak to your GP for some advice on how to prevent this.”
Practical steps to reduce dry mouth at night
To help reduce the chances of waking up with a dry mouth, Comfybedss recommends keeping the bedroom cool, avoiding heavy bedding in warmer months, washing pillowcases and sheets regularly, drinking water consistently during the day and reducing alcohol close to bedtime.
Anyone experiencing persistent dry mouth, loud snoring, breathing pauses during sleep, or excessive daytime tiredness should speak to a GP or dentist.
Photo by Miriam Alonso: https://www.pexels.com/photo/young-woman-awakening-in-bed-in-morning-7622506/
