AnnaMaria
Waking up to find your pillow wet from drooling can feel uncomfortable and even a bit embarrassing. While it’s normal to drool now and then, frequent saliva leakage during sleep might signal an underlying issue. The good news? There are several gentle, natural steps you can take to address this problem and wake up feeling fresher.
Change How You Sleep
How you sleep can play a big role in nighttime drooling. If you sleep on your stomach or side, gravity encourages saliva to escape from your mouth. Try switching to your back, and use a supportive pillow to keep your head slightly elevated. This simple change can help keep your mouth closed and minimize drooling.
Breathe Through Your Nose
Mouth breathing is one of the biggest causes of drooling while you sleep. If your nose feels stuffy, you’re more likely to breathe through your mouth and let saliva out. Here are a few ways to encourage nasal breathing:
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Use a saline nasal spray before bedtime.
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Try steam inhalation or a warm shower to clear congestion.
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Run a humidifier in your bedroom to keep the air moist.
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If you have ongoing nasal problems, consider seeing a specialist.
Herbal Teas That May Help
Certain herbs are known to help reduce excess saliva. Drinking a cup of herbal tea an hour or two before bed can be soothing:
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Sage tea is thought to gently dry up saliva and calm the throat.
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Chamomile tea can help you relax and may make it easier to sleep with your mouth closed.
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Peppermint tea can ease airway inflammation and support easier nasal breathing.
Practice Good Oral Posture
Weak facial and mouth muscles can make it harder to keep your mouth closed at night. Myofunctional therapy (tongue and mouth exercises) helps build strength. One simple move: Press your tongue against the roof of your mouth for a few minutes, several times a day. This can encourage better oral posture even while you sleep.
Watch Your Evening Diet
Some foods and drinks can make you produce more saliva. In the hours before bed, avoid:
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Sour or spicy foods
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Acidic fruits (like oranges or lemons)
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Sugary snacks
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Carbonated beverages
Instead, eat a light meal a couple of hours before bedtime, and avoid snacking late at night.
Address Acid Reflux
If you have acid reflux, you may notice more drooling at night. Natural strategies include:
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Elevating your head while sleeping
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Drinking a small amount of aloe vera juice before bed
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Steering clear of spicy, fatty, or acidic foods in the evening
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Eating dinner earlier to give your stomach time to settle
Stay Hydrated—but Not Right Before Bed
Dehydration can lead to thick saliva and a dry mouth, but drinking a lot of water right before bed may interrupt your sleep with nighttime bathroom trips. Aim to drink plenty of fluids throughout the day and taper off as bedtime approaches.
Try Essential Oils for Better Sleep
Aromatherapy with essential oils such as eucalyptus, lavender, or peppermint can help reduce nasal congestion and encourage relaxed breathing. Lavender, in particular, is known for its ability to help you unwind and sleep deeply, keeping your mouth naturally closed.
When to Seek Help
Occasional drooling is harmless, but if you notice it happening often—or if you also experience symptoms like nasal congestion, acid reflux, or muscle weakness—it’s worth talking with a healthcare provider.
Just that. A few small changes and natural remedies may help you wake up feeling refreshed and more confident each morning.
