Colin Snow
Drooling while sleeping is a common occurrence and can be caused by various factors such as sleeping position, health conditions, and medications. While it is generally considered a normal physiological process, excessive drooling, also known as nocturnal sialorrhea, can be bothersome and impact sleep quality. To reduce drooling, it is recommended to sleep on your back, as stomach and side sleeping positions increase the chances of drool due to the effects of gravity. Additionally, staying hydrated, using a mouth guard, and addressing any underlying health issues or medications that may contribute to drooling can also help minimize nighttime drooling.
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What You'll Learn
Sleeping on your back
If you want to start sleeping on your back, it's crucial to have a comfortable mattress and pillow. A pillow that's too high can increase pressure on your head and neck, negatively impacting your cervical spine alignment. On the other hand, a pillow that's too low may cause tension in your lower back. Back sleepers often prefer medium loft pillows that measure between 3 to 5 inches thick. Placing a pillow underneath your knees can also ease tension on your lower back, smoothing the transition to sleeping on your back.
If you're a stomach or side sleeper, you're more likely to drool because gravity pulls the saliva from your mouth. Sleeping on your back can help to prevent this.
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Using a mouth guard
Mouth guards are a common appliance recommended by dentists to protect against the damaging effects of teeth grinding, such as tooth pain, cracked teeth, and pain in jaw muscles. They are also used to treat sleep conditions like sleep apnea, sleep walking, and sleep talking. While mouth guards are effective, they can cause side effects such as drooling, dry mouth, and triggering of the gag reflex. Here are some tips for using a mouth guard to help reduce drooling:
Choose the Right Mouth Guard
Select a mouth guard made of thin material. Over-the-counter night guards can be bulky and uncomfortable. Discuss with your dentist which options are made of thin, flexible materials similar to Invisalign. An ultra-thin guard will take up less space in the mouth and will be easier to get used to. Custom-fitted night guards, though more expensive, offer the most comfort and protection.
Proper Fit
Ensure your mouth guard has a perfect fit. It should feel a little too tight so that your teeth, jaw, and mouth are secure and immobile during sleep. A loose-fitting guard is more likely to move around in your mouth, triggering excess drooling.
Timing
Put the night guard in right before bed to minimize discomfort. It is important to keep the guard in your mouth all night. Do not take it out and put it back in multiple times.
Cleanliness
Keep your night guard clean. Brush your teeth and your guard to keep them free of bacteria. Without regular cleaning, your mouth guard may start to smell or even grow mold. Rinse it in cold water and scrub it with your toothbrush each day. Do not use toothpaste or mouthwash, as these can degrade the material over time. To disinfect, soak the guard in a cup of water with a teaspoon of bleach for five minutes.
Adjustment Period
Give yourself an adjustment period. It may take a few weeks for your brain and body to get used to the appliance in your mouth, but the drooling should decrease over time. During this period, you may experience excess saliva, dry mouth, or mild discomfort. These side effects are normal and should subside as you adjust.
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Reducing saliva production
If you are tired of drooling in your sleep, there are several ways to reduce saliva production. Firstly, sleeping on your back can help. Due to the laws of gravity, drool is more likely to come out of your mouth when it is angled downward. Changing your sleeping position can be challenging, but placing a pillow under your knees can ease the tension on your lower back and make sleeping on your back more comfortable.
Secondly, staying hydrated can help reduce excess saliva production. It is recommended to drink 64 ounces of water during the day and keep some by your bed to quench your thirst at night. Additionally, buying a humidifier can help you stay hydrated as you sleep by keeping the air around you moist.
Thirdly, if you have sinus congestion or allergies, using a nasal saline spray before bed can help open your nasal passages and reduce the likelihood of drooling. Tongue positioners can also help keep your mouth closed at night.
Finally, some people find that sucking on a lemon before bed reduces excess saliva production. If you are taking certain medications or have a medical condition, consult a healthcare professional, as these can increase saliva production.
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Avoiding certain medications
In addition to prescription medications, over-the-counter drugs, such as cold and allergy medications, can also increase saliva production and contribute to drooling. If you suspect that your medication is causing you to drool, speak to your healthcare provider about adjusting the dosage or exploring alternative treatments. It is important to prioritize your overall health and well-being while also addressing the specific concern of drooling.
While changing or discontinuing medication should only be done under medical supervision, there are other strategies to manage drooling. For example, sleeping on your back can help prevent saliva from escaping your mouth due to gravity. Additionally, staying properly hydrated during the day can help maintain moisture in your mouth and throat, reducing saliva production. Face, throat, and tongue exercises can also strengthen the muscles around your mouth, making it easier to keep saliva in.
If you experience persistent or excessive drooling, it is important to consult a healthcare professional. They can help identify any underlying medical conditions and recommend appropriate treatments. Severe drooling can have negative impacts on your health and quality of life, so it is important to address the issue proactively.
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Treating nasal congestion
If you are experiencing nasal congestion, there are several ways to treat it and prevent it from causing drooling in your sleep.
Firstly, identify the cause of your nasal congestion. Allergies, sinus infections, or other respiratory conditions can obstruct your nasal passages and cause congestion. If you suspect allergies are the cause, consider that your bedding could be triggering an allergic reaction. Try changing your bedding and observe whether this improves your congestion.
To treat nasal congestion and enable breathing through the nose, you can use a nasal saline spray before bed. A humidifier can also help to keep the air moist and clear congestion. Tongue positioners are another option to help keep your mouth closed and prevent drooling.
Staying hydrated can help to reduce excess saliva production. It is recommended to drink 64 ounces of water during the day and keep water by your bed to sip overnight.
If your nasal congestion is severe or persistent, consult a healthcare professional for advice.
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Frequently asked questions
Sleeping on your back can help to prevent drooling, as it stops gravity from pulling saliva from your mouth.
Try to avoid breathing through your mouth. This can be caused by sinus congestion or allergies, so consider using a nasal saline spray before bed to open up your nasal passages.
Certain medications, neurological conditions, sleep disorders, and oral abnormalities can cause excessive drooling. If you think this may be the case, consult a healthcare professional.
Drooling can cause embarrassment, disrupt your sleep, and cause dryness around the mouth and lips. In rare cases, drooling can cause angular cheilitis, a skin condition that causes painful sores at the corners of the mouth.
Drooling in your sleep is a normal physiological process and nothing to be self-conscious about.
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