Excessive Yawning: Everything You Need to Know

Did you know the average person yawns about 20 times per day, but some people yawn over 100 times? If you’re one of those frequent yawners, you’re not alone—and there might be more to it than simple tiredness.

Did reading that word make you yawn? It probably did! Yawning is a fascinating phenomenon that can be triggered simply by thinking about it. But have you ever wondered why we yawn or how to stop excessive yawning?

While these might seem like random 4 AM thoughts when you’re sleep-deprived, it’s actually important to pay attention to excessive yawning. It could signal an underlying health condition causing fatigue and tiredness.

“Sleepiness is a serious health concern with wide-reaching consequences,” said AASM President Dr. Eric Olson, a pulmonologist and sleep medicine specialist at the Mayo Clinic in Rochester, Minnesota.

In this article, we’ll explore the common reasons behind yawning and effective ways to control persistent yawning episodes.

Read More: Sleep Drunkenness: What It Is and Why It Happens

What Is Yawning and Why Do We Do It?

Yawning is an involuntary reflex involving a deep inhalation that fills the lungs with air, typically occurring when we’re tired. While some yawns are brief, others can last several seconds longer than expected.

Technically, yawning is a reflex that involves breathing in air, stretching the eardrums, and then exhaling. It can indicate fatigue, tiredness, or even occur when you see someone else yawn—confirming that yawning is indeed contagious.

Understanding why we yawn involves several theories:

The Oxygen Theory (Debunked) The traditional explanation suggested that yawning occurs due to oxygen deficiency, bringing in more oxygen to compensate. However, this theory has been largely debunked due to a lack of supporting evidence.

Temperature Regulation Theory. A 2014 study found the most concrete evidence linking yawning to brain temperature regulation, supported by extensive research over the past decade:

• When tired, brain activity decreases, causing temperature drops that trigger yawning
• When bored, a lack of brain stimulation causes a gradual slowdown and temperature drops
• When seeing others yawn, being in the same environment exposes you to similar temperature conditions

Other Reasons for Yawning

• Migraines: Yawning helps cool the brain during migraine episodes without adding pressure to an already painful condition
• Wake-up Signal: The body’s way of alerting itself to wake up by stretching lungs, tissues, muscles, and joints, pushing blood flow to the facial region

“Nodding off in boring meetings is an indication of insufficient sleep. Someone who is fully rested will not fall asleep in meetings, no matter how boring the meeting is,” said sleep specialist Kristen Knutson, an associate professor of neurology and preventive medicine at Northwestern University’s Feinberg School of Medicine in Chicago.

What Causes Excessive Yawning?

If you find yourself yawning excessively without an apparent reason or at inappropriate times, there may be underlying causes. According to the Cleveland Clinic and other medical sources, these conditions can trigger excessive yawning:

Common Causes Include:

• Sleep disorders (sleep apnea, narcolepsy)
• Chronic tiredness and fatigue
• Medication side effects, particularly antidepressants like SSRIs (selective serotonin reuptake inhibitors)
• Heart conditions, including internal bleeding around the heart
• Brain tumors
• Heart attack symptoms
• Epilepsy
• Poor body temperature regulation
• Multiple sclerosis
• Liver failure

Read More: What Is Sleep Chronotype — and How It Affects Your Energy, Productivity & Weight

How to Stop Excessive Yawning

Dealing with yawning at inappropriate times can be embarrassing. Here are proven methods to reduce excessive yawning by making simple lifestyle changes:

1. Breathing Exercises

Since oxygen deficiency was once believed to cause yawning, controlled breathing can help stop yawning when tired. Try these three breathing techniques:

Stimulating Breathing (similar to yoga techniques):

• Close your mouth and breathe only through your nose
• Inhale and exhale rapidly
• Complete 3 breath cycles per second to increase alertness and lung capacity

Breath Counting:

• Sit comfortably with your head tilted forward
• Keep eyes closed and take deep breaths
• Count each exhalation to maintain proper oxygen levels

2. Cold Compress Application

Lower body temperature helps prevent yawning, as supported by thermoregulation research. If you’re about to yawn in an important situation:

• Wet a cloth and wring out excess water
• Apply the cold cloth to your head
• This external cooling helps regulate brain temperature and prevents yawning

3. Cold Foods and Beverages

Chilled foods and drinks can reduce persistent yawning. Since yawning serves as the body’s temperature regulation mechanism, consuming cold items lowers core body temperature.

Important note: Avoid sugary cold foods, as they can worsen yawning symptoms.

4. Ginger Consumption

Renowned herbalist Richard Whelan suggests that yawning can result from stomach distension. Ginger helps by:

• Removing stomach and upper respiratory tract distension and spasms
• Relieving gut distension that affects diaphragm movement
• Reducing yawning triggers

Dosage: Consume 20 ml of ginger extract daily.

5. Monitor Antidepressant Use

Antidepressants, particularly those affecting serotonin levels, can trigger excessive yawning. Medications that may cause yawning include:

• Serotonin reuptake inhibitors
• Noradrenaline-based drugs

If you suspect your medication is causing excessive yawning, consult your doctor to explore alternative treatments.

Read More: What Is Sleep Divorce—and Should You Consider It for Better Rest?

6. Manage Anxiety

Anxiety indirectly triggers yawning by:

• Increasing heart rate
• Causing muscle tension
• Accelerating breathing patterns
• Leading to hyperventilation

To manage anxiety-related yawning:

• Take slow, deep breaths
• Focus on normalizing oxygen and carbon dioxide levels
• Practice relaxation techniques
• Concentrate on one calming thought

7. Try Doodling

Doodling serves as an effective distraction from yawning urges. Research shows that doodling:

• Improves focus and concentration
• Keeps the mind engaged
• Provides a creative outlet
• Maintains alertness

8. Take Regular Walks

Sitting for extended periods contributes to fatigue and yawning. Regular short walks:

• Boost blood circulation
• Increase alertness and energy levels
• Combat fatigue
• Reduce yawning frequency

9. Stay Properly Hydrated

Dehydration significantly impacts brain cell and nerve function, contributing to persistent yawning. To maintain optimal hydration:

• Drink at least 6-8 glasses of water daily
• Try coconut water or infused water for variety
• Monitor your hydration status throughout the day

10. Choose Lean Proteins

High-fat meats can increase yawning by causing fatigue. Lean proteins:

• Boost overall energy levels
• Reduce tiredness from excessive fat consumption
• Are easier to digest, generating more energy
• Include options like chicken, fish, and turkey

Read More: Lying in Bed for Hours and Can’t Sleep? Here’s What Sleep Experts Recommend

How to Prevent Daytime Yawning

While the causes and remedies remain consistent throughout the day, here are the top three strategies for preventing daytime yawning:

Maintain a Regular Sleep Schedule

Stick to consistent sleep and wake times to ensure you’re energized and refreshed during the day, eliminating the primary cause of yawning.

Exercise Regularly

Morning workouts help maintain freshness and energy throughout the day, significantly reducing daytime yawning episodes.

Consider a Breathing Device

If natural approaches don’t work, a breathing device can help regulate breathing patterns and prevent the tiredness that leads to excessive yawning.

When to Seek Professional Help

Yawning typically signals that your body needs rest or better sleep. However, if you experience excessive yawning despite trying these remedies, consult a healthcare professional. There may be underlying health conditions that require medical attention and proper treatment.

Remember, occasional yawning is completely normal, but persistent, excessive yawning that interferes with daily activities warrants professional evaluation.

Read More: This One Nighttime Habit Changed My Sleep and My Stress

Take Action Today

Don’t let excessive yawning control your life. Start implementing these evidence-based strategies today, and if your symptoms persist, schedule an appointment with your healthcare provider. Your quality of life—and your professional reputation—may depend on it.

Frequently Asked Questions (FAQ)

Q: How many yawns per day is considered normal? A: Most people yawn about 20 times per day. If you’re yawning significantly more than this, especially during inappropriate times, it may indicate an underlying issue.

Q: Is yawning really contagious? A: Yes! Research confirms that yawning is contagious due to mirror neurons in our brains. Seeing, hearing, or even thinking about yawning can trigger the response in others.

Q: Can certain medications cause excessive yawning? A: Absolutely. SSRIs (selective serotonin reuptake inhibitors), some opioids, and other medications affecting serotonin levels can cause excessive yawning as a side effect.

Q: When should I see a doctor about excessive yawning? A: Consult a healthcare provider if excessive yawning:

• Interferes with daily activities
• Occurs alongside other symptoms like fatigue, difficulty breathing, or chest pain
• Persists despite adequate sleep and lifestyle changes
• Began after starting new medications

Q: Does excessive yawning always indicate a serious health problem? A: Not always. Often it’s simply due to sleep deprivation, boredom, or stress. However, persistent excessive yawning can indicate sleep disorders, heart conditions, or neurological issues.

Q: Can anxiety cause excessive yawning? A: Yes. Anxiety can trigger excessive yawning through hyperventilation and changes in breathing patterns. Managing anxiety often reduces yawning frequency.

Q: Do breathing exercises really help stop yawning? A: Yes, controlled breathing techniques can help regulate oxygen and carbon dioxide levels, potentially reducing yawning episodes, especially when caused by anxiety or stress.

Q: Is there a connection between room temperature and yawning? A: Research suggests yawning helps regulate brain temperature. Cooler environments may reduce yawning frequency, while warmer temperatures might increase it.