How to Stop Drooling in Your Sleep: Experts Share Effective Tips

Drooling while sleeping is a common issue that many people may not even realize they experience. According to a recent article published by Jenna Fanelli on First for Women (https://www.firstforwomen.com/), waking up to a damp pillow or a wet chin could be a sign of excessive drooling during sleep. The article provides expert advice on potential causes and simple solutions to help stop the habit.

Causes of Drooling While Sleeping

One of the primary reasons for drooling during sleep is related to your sleeping position. Dr. Raj Dasgupta, Chief Medical Advisor for Sleepopolis, explains that individuals who sleep on their side or stomach are more likely to drool due to gravity, which allows saliva to escape the mouth. “It may also be related to the position of your mouth,” he adds, noting that mouth breathing can increase the chances of drooling, particularly if nasal congestion or other issues force you to breathe through your mouth.

Health conditions and certain medications can also contribute to nighttime drooling. Dr. Chelsea Perry, a member of the American Academy of Dental Sleep Medicine, points out that acid reflux, neurological conditions like cerebral palsy, and medications like antipsychotics or cholinergic agonists may lead to increased saliva production or poor muscle control around the mouth.

When Should You Be Concerned?

Although drooling in your sleep is usually not a cause for concern, it can sometimes signal underlying health issues. Dr. Perry mentions that drooling is considered excessive if it happens regularly or leads to soaking the pillow. Additionally, Dr. Dasgupta advises that if drooling is accompanied by difficulty breathing or swallowing, it might be time to consult a healthcare professional. Such symptoms can occasionally indicate conditions like sleep apnea, which should be assessed by a physician.

How to Stop Drooling in Your Sleep

Several strategies can help reduce or eliminate drooling during sleep. According to First for Women, the most effective solutions are often simple lifestyle adjustments:

1. Change Your Sleeping Position

Dr. Dasgupta recommends sleeping on your back as the best position to avoid drooling. However, transitioning to a new sleeping position may take time. Dr. Mark A. Anton, Medical Director of Slimz Weight Loss Clinic, suggests a gradual approach. “To train yourself to sleep on your back, start by using an extra pillow under your knees and lower back,” he says. This minor incline can ease the pressure on your spine and make the new position more comfortable.

Creating a bedtime routine can also help. Relaxing activities like taking a warm bath or doing light stretches before bed can ease tension and encourage back sleeping. Dr. Anton notes that for many patients, it took only two weeks to adjust to this new position. He emphasizes, “The key is starting slowly and avoiding frustration.”

2. Treat Nasal Congestion

Mouth breathing, often caused by nasal congestion from allergies or colds, can increase the likelihood of drooling. According to the article, addressing congestion through methods like saline rinses, decongestants, or using a humidifier can help alleviate this problem. Reducing nasal blockages ensures that you can breathe comfortably through your nose, minimizing the need to open your mouth while sleeping.

3. Stay Hydrated and Strengthen Facial Muscles

In addition to positional changes and treating congestion, staying hydrated is another critical factor in preventing drooling. Dr. Perry suggests that drinking plenty of water throughout the day can help regulate saliva production. She also recommends facial exercises, such as gently puffing out your cheeks or practicing lip-closing exercises. These simple activities can strengthen the muscles around your mouth and potentially reduce the amount of drooling at night.

The article from First for Women offers actionable and expert-backed advice for individuals seeking to manage or stop drooling in their sleep. While occasional drooling is usually harmless, persistent or excessive cases may warrant a closer look at underlying health conditions. Implementing these tips—changing your sleep position, addressing nasal congestion, and strengthening oral muscles—may provide relief and lead to more comfortable, dry nights.