Step 1: tongue posture training
During the day, rest the tip of the tongue on the ridge behind the upper front teeth, with the back of the tongue lightly suctioned to the palate. This is the natural sleep position. Practise for five minutes, three times a day.
Step 2: pre-sleep nasal prep
Saline rinse 30 minutes before bed. Two minutes of alternate nostril breathing. If congested, try a nasal dilator strip. The goal is a clear, easy nasal airway before lights out.
Step 3: sleep position
Side sleeping with a slightly elevated head. A wedge pillow or extra pillow under the upper back reduces airway collapse and makes nasal breathing easier.
Step 4: chin support strap
Before going to mouth tape, try a soft chin strap for a few nights. It is less psychologically intense and breaks the habit gradually.
When to consider mouth tape
Only after the steps above, only with a clear nasal airway, and never if you have severe nasal obstruction or untreated sleep apnea.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/sleep-apnea](/breathing-for/sleep-apnea).