Nasal Breathing and Sleep
Breathing patterns have a profound impact on sleep quality, and the difference between breathing through your nose versus your mouth is deeper than most people realise. Mouth breathing and over- breathing during sleep are common contributors to a wide range of sleep-disordered symptoms, while nasal breathing supports more stable, more restorative sleep.
How Mouth Breathing Disrupts Sleep
When the mouth stays open during sleep, several problems can arise:
Snoring - Because the oral airway collapses more easily, airflow becomes turbulent, increasing vibrations in the soft palate.
Obstrucctive Sleep Apnoea (OSA) - Mouth breathing and heavy breathing volume are two factors that can trigger apnoeic events, where breathing stops briefly throughout the night.
Interrupted Sleep Cycles - Oral breathing fragments deep and REM sleep, leaving you tired the next day.
Dry Mouth and Throat Irritation - Without nasal filtration and humidification, the airway dries out, which can lead to discomfort and waking.
These disrupted patterns contribute to many common complaints, including fatigue upon waking, frequent bathroom trips during the night, asthma symptoms, nightmares, and even bedwetting in children.
Snoring and Airway Health
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.
Why Nasal Breathing Matters
In contrast, nasal breathing during sleep has notable advantages:
Regulates airflow and airway resistance - Nasal respiration naturally lowers upper airway resistance and helps keep the airway open.
Enhances oxygen delivery - The nose conditions and filters incoming air, humidifies it, and allows for more efficient oxygen uptake.
Supports sleep architecture - Nasal breathing aligns better with sleep cycles and stabilises oxygenation, promoting deeper, uninterrupted rest.
Reduces snoring and sleep disordered breathing - Research shows that nasal breathing dramatically lowers snoring and can significantly reduce apnoeic events.
Tips for Healthy Sleeping and Breathing:
Improving your breathing habits before bed can make a noticeable difference in sleep quality:
Cultivate nasal breathing
Reduce your breathing and create a tolerable air shortage for 15 minutes before bed. This will help ensure uninterrupted, deep sleep. Calm, slow nasal breath supports the parasympathetic nervous system and helps your body settle into sleep more easily.
Avoid heavy meals before bed
Don’t eat for at least 2 hours before bed as the process of digestion increases breathing.
Maintain a sleep-ready environment
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.
Sleep in supportive positions
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!
