Is the winter your least favorite time of year simply because dry mouth makes sleep less pleasant? You’re not alone! Winter can be a harsh and challenging time for indoor air quality and humidity as heaters run for hours to keep your home or workspace warm. 

It doesn’t have to be this way so we’ve rounded up two great lists to help you identify if dry air is causing your dry mouth and how to remedy it! 

Here’s how to know if your heater is causing dry mouth at night: 

• You notice that your mouth is open while you sleep (or a partner points it out)
• You wake several times during the night for a sip of water due to dry mouth
• Your tongue, mouth and teeth feel dry or even scratchy while you sleep or when you wake 
• You experience persistent bad breath that doesn’t improve despite brushing your teeth, flossing or using mouthwash (and mouthwash, by the way, we don’t recommend! Read why here) 
• You suffer from dry or chapped lips (lip balm is your best friend!) 
• You experience tooth decay or decreased teeth and gum health during cold winter months, even when your diet and oral care routines remain the same 
• Your sinuses feel abnormally dry, or you’re prone to a runny nose when the humidity changes when, for example, you transition from a dry indoor space to a more humid outdoor space 

Now that you’ve identified potential heater-induced dry mouth side effects, let’s explore some remedies to help you combat this uncomfortable condition. Combining several of these options are a great way to combat dry mouth during winter and help you sleep better. 

How to prevent dry mouth during winter: 

• Drink plenty of water during waking hours to keep your body (and oral microbiome) hydrated and ph-balanced 
• Avoid sugary, spice or acidic foods right before bed. These can affect your saliva production and even irritate your sinuses
• Use saline nasal sprays to keep nasal passages moisturized before bed. We love the neti pot, too, for keeping your sinuses clear 
• Try mouth taping to ensure your mouth stays closed while you sleep. Nasal breathing is the best way to ensure the air you inhale is properly humidified for your lungs and throat. Mouth tape is a great tool for preventing dry mouth during the winter months especially due to dehumidified air caused by home heating 
• Add a humidifier to your room and keep windows fully closed to create a comfortable, humid environment all night long. Make sure it’s the right size and type for your space using these tips 
• Limit or eliminate alcohol and caffeine use, especially in the 2-3 hour window before bed. We know…this was is more easily said than done! Luckily, there are now a lot of great non-alcoholic beverages on the market to consider trying. If you want to try some (and still drink something more festive than a soda!) try one of these from our friends at Tenneyson, Rationale, and Seedlip.  

Suffer no more during the long winter months by addressing the cause and the cures for dry mouth so you can sleep easy every night and wake with more energy, less exhaustion and be ready to take on the world.