You can't exactly check your sleeping position while you're asleep. So how do you know whether you're sleeping with your mouth open?

Sometimes the clues are obvious.

You wake up with a dry mouth. Your throat feels dry. Your partner tells you that you sleep with your mouth open. Or you simply notice that you don't seem to breathe comfortably through your nose at night.

Sleeping with your mouth open can happen for several reasons, and understanding what's behind it is the first step.

Why do people sleep with their mouth open?

There isn't one single reason.

Your mouth may naturally open during sleep if breathing through your nose becomes difficult or uncomfortable.

Some common factors include:

• Nasal congestion
• Allergies
• A stuffy or blocked nose
• Sleeping position
• Individual nasal anatomy
• Habitual mouth breathing

How can you tell if you mouth breathe at night?

Because you're asleep, you may need to look for clues after you wake up.

Some things you might notice include:

1. Waking up with a dry mouth.
2. Waking with a dry or irritated throat.
3. Feeling thirsty first thing in the morning.
4. Your partner noticing that your mouth is open while sleeping.
5. Frequently waking with a blocked or stuffy nose.

None of these signs automatically mean that you're a mouth breather. They can have other causes too.

Why does nasal breathing matter?

Your nose is designed to play an important role in normal breathing.

The nasal passages help filter, warm and humidify the air you breathe before it reaches the lower airways.

That's one reason comfortable nasal breathing can be an important part of a good nighttime routine.

Start with your nose

If your nose doesn't feel comfortable or open at night, it makes sense to look at nasal breathing first.

Nasal strips are designed to sit across the outside of the nose and gently lift the sides of the nasal passages.

They don't treat the underlying cause of congestion, but they can help support a more open feeling through the nose for some people.

What about mouth tape?

Mouth tape is designed with a different purpose.

It is intended to encourage the mouth to remain closed during sleep, which may encourage nasal breathing for suitable users.

But mouth tape isn't something everyone should use.

You should be able to breathe comfortably through your nose before considering mouth tape.

If your nose is blocked or you struggle to breathe comfortably through it, address that issue first.

Build your nighttime breathing routine

Your nighttime routine doesn't need to be complicated.

1. Keep your bedroom comfortable and well ventilated.
2. Pay attention to nasal congestion.
3. Give yourself time to wind down before bed.
4. Reduce screen time before sleeping.
5. Consider whether nasal strips fit into your routine.
6. Only consider mouth tape if it is appropriate for you.

Your night starts before you fall asleep

Good sleep isn't just about the moment your head hits the pillow.

It's about everything that happens before it.

The lights. The room. The phone. The routine. The way you breathe.

Small habits can become powerful when you repeat them every night.