Breathing is something we do all day (and night) without thinking about it. But did you know that the way you breathe has a major impact on your sleep quality and overall health? Many people breathe through their mouth while sleeping, while nasal breathing is the natural and healthier way. In this blog, you will discover why nasal breathing is so important during sleep and how you can improve it.
The Benefits of Nose Breathing During Sleep
1. Your nose filters and humidifies the air
Your nose is like a natural air filter. The nasal hairs and mucous membranes catch dust, allergens and bacteria before they reach your lungs. In addition, your nose humidifies and warms the inhaled air, which ensures optimal air quality. Do you breathe through your mouth? Then you miss these filters and cold, dry and possibly polluted air goes directly into your lungs.
2. Nasal breathing prevents snoring
Snoring is often caused by the mouth being open during sleep. This causes a vibrating and narrowed airway, which leads to snoring sounds. When you breathe through your nose, your tongue stays in the correct position and your airway remains more open. This reduces the chance of snoring and even sleep apnea.
3. Better oxygen uptake and deeper sleep
Nose breathing promotes the production of nitric oxide , a substance that helps dilate blood vessels and transport oxygen more efficiently throughout the body. This leads to better blood circulation and deeper, restorative sleep. Mouth breathing, on the other hand, can lead to shallower breathing and poorer oxygen uptake.
4. Prevents dry mouth and bad breath
People who sleep with their mouths open often wake up with a dry mouth and a sticky feeling. This is because saliva production decreases at night, allowing bacteria to multiply more quickly. The result? Bad breath and an increased risk of cavities and gum problems.
5. Better for your jaw and teeth
Long-term mouth breathing can affect your jaw position and facial structure. In children, it can even lead to a narrower jaw and crooked teeth. Breathing through your nose keeps your tongue in the correct position, which promotes natural and healthy jaw development.
Why do so many people breathe through their mouth?
Despite all the benefits of nasal breathing, many people unconsciously sleep with an open mouth. This can have several causes, such as:
- A stuffy nose due to allergies or a cold
- Incorrect breathing habits (for example, breathing through the mouth a lot during the day)
- A tongue or jaw muscle that is too weak, causing the mouth to automatically fall open
- Sleep apnea or other respiratory problems
Fortunately, there are ways to encourage nasal breathing and thus improve your sleep quality.
How do you train yourself to breathe through your nose?
Want to train yourself to breathe through your nose while sleeping? Try these tips:
- Rinse your nose with a saline solution before going to bed to relieve congestion.
- Make sure you have a good sleeping position – sleeping on your side can help keep your airways open.
- Do breathing exercises such as the Buteyko method to improve your nasal breathing.
- Avoid alcohol and heavy meals before bedtime, as these can make snoring worse.
Mouth tape and nose strips for better nasal breathing
Do you have trouble breathing through your nose while sleeping? Mouth tape and/or nose strips can provide a solution.
- Mouth tape sleeping : This is a special tape that gently seals your lips, forcing you to breathe through your nose. This can help reduce snoring and dry mouth.
- Nasal strips sleep : These are patches that you stick on your nose to open the nostrils a little. This makes nasal breathing easier, especially if you suffer from mild congestion.
Both methods can be effective, but it is important to first check that you do not have any underlying respiratory problems. For example, do you have chronic nasal congestion or sleep apnea? Then it is wise to consult a doctor first.
