Nasal Breathing and Sleep

Did you know that mouth breathing and over breathing also contributes to many sleep-disordered breathing symptoms.

This includes:

• Snoring

• Sleep apnoea

• Disrupted sleep

• Insomnia

• Nightmares

• Night time asthma symptoms (3-5am)

• Needing to use the bathroom at around 6am

• Bedwetting in children

• Fatigue first thing in the morning

• Dry mouth

• Symptoms upon waking, such as wheezing, coughing, breathlessness or a blocked nose

Snoring comes in two varieties: the more simple form is heavy breathing through the mouth, which causes vibrations of the soft palate; the second form is heavy breathing through the nose which creates turbulence within the nasopharynx and oropharynx (the space within the nasal cavity and where it extends behind the oral cavity).

This turbulence limits air intake which in turn increases breathing. Look and listen to how heavy the breathing of a snorer is – it is easy to see and hear that they are over-breathing. Snoring and heavy breathing at night can also lead to the dangerous condition of obstructive sleep apnoea, when breathing stops during sleep. If you experience more than five apnoeas per hour it is deemed clinically significant. Mouth breathing and heavy breathing volume are two major causes of sleep apnoea, which means breath re-training can make a huge improvement to the condition. Not only does sleep apnoea result in poor sleep, it can pose a serious risk to your health.

Tips for Healthy Sleeping and Breathing:

• Reduce your breathing and create a tolerable air shortage for 15 minutes before bed. This will help ensure uninterrupted, deep sleep

• Don’t eat for at least 2 hours before bed as the process of digestion increases breathing

• Keep your bedroom cool (but not cold). It is better to turn off central heating in your bedroom and ensure that your duvet or bedclothes are not excessively warm. High temperatures increase breathing; an airy bedroom is best

• Don’t sleep on your back. Instead, sleep on your left side or stomach. Sleeping on the back is by far the worst position for snorers as there is no restriction to breathing

• Ensure that your mouth stays closed at night.

  • If you struggle to maintain nasal breathing during sleep, taping the lips closed can help

    • Adults and older children can use paper tape to gently keep their lips together during the night in order to maintain nasal breathing. Paper tape can be bought at most chemists. Apply the tape horizontally to cover your mouth. If you are unable to place it in a horizontal position then place a few short lengths vertically. Before applying, fold over a tab at either end of the tape to make removal easier in the morning. Wearing the tape at night will help to ensure a good night’s sleep and significantly improve your energy levels upon waking. In fact, each of the symptoms listed above will be vastly improved by keeping your mouth closed at night.

Happy sleeping!