If you have been waking up with a dry mouth, you are not alone. Google data shows there are an average of 12,100 worldwide searches each month for the term “waking up with a dry mouth”, according to Comfybedss.
While a dry mouth on waking is often nothing to worry about, a leading sleep expert suggests there may be one or two changes you can make to improve the situation.
Dr Deborah Lee, GP and sleep expert from Doctor Fox, working alongside Comfybedss, discusses five reasons you may be waking up with a mouth like the Sahara desert and how to address 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.”
Saliva production naturally falls overnight, which compounds the effect of any mouth breathing.
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. 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 be a hydration issue. If you’re not drinking enough water during 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.”
Allergies or dust in the bedroom can affect 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 mouth.”
“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 they bring in any pollen. Also, ensure you keep the windows shut, no matter how hot it is!”
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 who likes a tipple before bedtime, try to swap this for 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 during warmer months, washing pillowcases and sheets regularly, drinking water consistently throughout the day, and reducing alcohol consumption 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, as these symptoms can point to underlying sleep-related breathing problems.