In short
- The NHS lists breathing through your mouth at night as one of the main causes of a dry mouth, so keeping your mouth closed is the first thing to work on.
- If your nose is blocked, open it first, for example with a nasal strip. If it's clear and your mouth falls open, mouth tape keeps your lips together.
- Water by the bed, a humidifier at night, sugar-free gum and less alcohol and caffeine all help, according to the NHS and the NIDCR.
- Hundreds of medicines can reduce saliva. Ask your doctor or pharmacist, and don't stop a prescribed medicine on your own.
- A dry mouth with loud snoring, gasping or daytime sleepiness can be a sign of sleep apnea and needs a doctor.
The fastest way to stop waking up with a dry mouth is to keep your mouth closed and your nose open while you sleep, because breathing through your mouth at night is one of the main causes the NHS lists. Then add moisture back with water, a humidifier and a few small habits. If it keeps happening, check your medicines and rule out sleep apnea.
It's worth fixing. The National Institute of Dental and Craniofacial Research (NIDCR) explains that saliva washes food off your teeth and gums and carries minerals that help keep teeth strong, and that a lasting dry mouth raises the risk of tooth decay and mouth infections. Besides the dryness itself, the NIDCR lists a sticky feeling, a burning or itchy mouth or throat, cracked lips and bad breath among the symptoms.
Here are ten things to try, starting with the ones that tackle the cause. For the background on why it happens, see why do I wake up with a dry mouth?
Keep your mouth closed overnight
Find out whether your nose is the problem
The NHS says mouth breathing at night can happen because of a blocked nose or simply because you sleep with your mouth open. Those need different fixes, so work out which one is yours. Cleveland Clinic says most people breathe through their mouth because they can't get enough air through their nose, and a 2022 meta-analysis found that lying down raises nasal resistance. Our two-minute nose test helps you check. For a stuffy nose at night, Cleveland Clinic suggests a saline rinse or spray, keeping pets out of the bedroom, changing your sheets weekly and sleeping with your head and shoulders raised.
Open a narrow nose with a nasal strip
If your nose feels tight at night, a nasal strip lifts the sides of the nose open from the outside so breathing through it takes less effort. A 2016 meta-analysis noted that nasal dilators have been shown to improve nasal breathing, although they didn't change sleep apnea measures. The NHS also says a pharmacist may suggest decongestants if a blocked nose is behind your dry mouth. How nasal strips work explains more.
Use mouth tape if your nose is clear
Research: limited (what this means)If you can breathe comfortably through your nose and your mouth still falls open, mouth tape keeps your lips together so air goes through your nose and your saliva stays put. The Sleep Foundation describes taping as a gentle reminder to breathe through the nose and says less dry mouth is one of the benefits supporters of taping describe. That benefit hasn't been studied scientifically yet, and a 2025 review found the research on tape is still small overall. Use a porous tape made for skin, practise for a few minutes during the day, and leave it off when your nose is blocked. Mouth tape for dry mouth goes deeper.
Check this first. Skip mouth tape and see a doctor if you snore loudly, wake up gasping, have been told you stop breathing in your sleep, or can't breathe comfortably through your nose. More on safety
Our pick: Titan Bamboo Silk Mouth Tape (paid partner)
The tape we recommend is Titan Bamboo Silk Mouth Tape. Titan says it's a soft, breathable bamboo silk strip rather than kinesiology tape, with an adhesive made to grip through stubble and beards without leaving residue. Titan suggests 20 to 30 minutes of daytime practice before your first night, says every batch is third-party tested and certified PFAS-free, and offers a 30-night guarantee.
Add moisture back
Keep water by the bed
The NHS suggests drinking plenty of cold water, taking regular sips during the day and keeping some water by your bed at night. Sucking on ice cubes and sipping cold unsweetened drinks are on its list too. It also says not being well hydrated is one of the main causes of a dry mouth. The NIDCR suggests 8 to 12 cups of water a day. If you need more help, the NHS says a pharmacist can suggest gels, sprays, tablets or lozenges that keep your mouth moist.
Run a humidifier at night
The NIDCR lists using a humidifier at night as a way to relieve dry mouth. Cleveland Clinic also suggests sleeping with a humidifier to help combat dry air. Clean it regularly.
Cut back on alcohol, caffeine and tobacco
The NIDCR says caffeine can dry out the mouth and that tobacco and alcohol dry it too. The NHS advises against drinking lots of alcohol, caffeine or fizzy drinks and against smoking. It also suggests avoiding acidic, spicy, salty or sugary foods, and not sleeping with dentures in.
Chew sugar-free gum during the day
Both the NHS and the NIDCR suggest sugar-free gum or sugar-free sweets to get saliva flowing. The NIDCR says citrus, cinnamon or mint flavours are good choices, and adds that some contain xylitol and may help prevent cavities.
Protect your mouth and check the cause
Brush before bed and choose an alcohol-free mouthwash
The NHS says you're more likely to get tooth decay with a dry mouth, so brush twice a day and use an alcohol-free mouthwash. Cleveland Clinic gives the same mouthwash advice for morning breath, since it avoids drying your mouth further, and also suggests flossing daily and cleaning your tongue before bed. Lip balm helps if your lips dry out too.
Review your medicines and see a doctor if it persists
The NIDCR says hundreds of medicines can make the salivary glands produce less saliva, including some for high blood pressure, depression and bladder control. If your dry mouth started with a new medicine, ask your doctor or pharmacist, and the NHS says not to stop a prescribed medicine without advice. The NIDCR says a doctor or dentist may change the medicine or the dose, or prescribe a saliva substitute, and may suggest blood tests or a test that measures how much saliva you make. The NHS adds that if you have your own teeth, you shouldn't use acidic artificial saliva products. The NHS suggests seeing a GP if your mouth is still dry after a few weeks of home or pharmacy treatments, or if you have other symptoms like needing to pee a lot or dry eyes.
A dry mouth can also be a sign of sleep apnea. In a 2020 study from Spain, dry mouth on waking affected 45% of people with sleep apnea compared with 20.4% of healthy people. The American Academy of Sleep Medicine lists snoring, choking or gasping in sleep and daytime sleepiness as warning signs, so if those come with your dry mouth, see a doctor before trying tape. Snoring vs. sleep apnea explains the difference.
If you already use CPAP, the same study found dry mouth on waking in 57.1% of CPAP users compared with 16.7% of people with sleep apnea who weren't using it. Talk to your sleep doctor or CPAP provider rather than changing your setup yourself, and see mouth tape and CPAP. Mouth tape is for adults only.
For more, browse our sleep articles.
Read next
- 9 signs you breathe through your mouth at night
- Why do I wake up with a sore throat?
- Does mouth breathing cause bad breath?
Common questions
How do I stop my mouth from getting dry at night?
Work on the cause first. Clear your nose, use a nasal strip if it feels narrow, and try mouth tape if your nose is clear but your mouth falls open. Then add moisture with water by the bed and a humidifier, and cut back on alcohol and caffeine in the evening.
Does mouth tape help with dry mouth?
It keeps your lips closed, which deals with one of the main causes the NHS lists. The Sleep Foundation says less dry mouth is a benefit supporters of taping describe, though it hasn't been studied scientifically with tape yet. Only use it if you can breathe comfortably through your nose.
What drink is best for dry mouth at night?
Plain water. The NHS suggests keeping water by your bed and sipping cold unsweetened drinks, and advises against lots of alcohol, caffeine or fizzy drinks, which can make things worse.
Can a humidifier help with dry mouth?
Yes. The National Institute of Dental and Craniofacial Research lists using a humidifier at night as one way to relieve dry mouth. Keep it clean, following the maker's instructions.
Is dry mouth at night serious?
It can be a sign of something that needs a doctor when it comes with loud snoring, gasping or heavy daytime sleepiness, which can point to sleep apnea. The NHS also says to see a GP if it lasts weeks despite home remedies, makes eating or talking hard, or comes with other symptoms like needing to pee a lot or dry eyes.
How can I stop mouth breathing at night?
Start with your nose, because Cleveland Clinic says most people breathe through their mouth when they can't get enough air through their nose. Clear it before bed and try a nasal strip if it feels narrow. If your nose is clear and your mouth still falls open, mouth tape keeps your lips together, but leave it off when your nose is blocked.
Should I stop mouth breathing at night?
Yes, if you can breathe comfortably through your nose. The NHS lists breathing through your mouth at night as one of the main causes of a dry mouth, and the NIDCR says a lasting dry mouth raises the risk of tooth decay and fungal infections in the mouth.
Sources
- Dry mouth
- Dry mouth
- Why does my nose get stuffy at night?
- Mouth breathing: symptoms, complications and treatment
- The Recumbent Position Affects Nasal Resistance: A Systematic Review and Meta-Analysis
- Nasal Dilators (Breathe Right Strips and NoZovent) for Snoring and OSA: A Systematic Review and Meta-Analysis
- Mouth taping for sleep: does it work?
- Breaking social media fads and uncovering the safety and efficacy of mouth taping in patients with mouth breathing, sleep disordered breathing, or obstructive sleep apnea: A systematic review
- Wake up fresh: how to stop morning breath
- Xerostomia in patients with sleep apnea-hypopnea syndrome: a prospective case-control study
- Is it more than a snore? Recognizing sleep apnea warning signs
- Titan Bamboo Silk Mouth Tape
About this article
- Research
- 12 published sources, listed above.
- Evidence
- Moderate. How we rate it
- Last checked
- October 10, 2026
- Funding
- Paid partner of Titan Recovery. Their ads are labeled.
- Found an error?
- Tell us. We log fixes on the corrections page.
* This content is for informational and educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure or prevent any disease or health condition. Talk to a qualified healthcare provider about your health.
