Nasal breathing is the natural way our body is designed to breathe, especially during sleep. Although we sometimes tend to breathe through our mouth, especially with a blocked nose or during exertion, chronic mouth breathing at night can negatively impact your health and sleep quality. Here are some key reasons why nasal breathing is better during sleep:
1. Improved oxygen uptake
Nasal breathing helps your body absorb oxygen more efficiently. This is because the nose better regulates airflow and humidifies and warms the air before it reaches the lungs. As a result, your body can take in more oxygen and function better. Mouth breathing, on the other hand, often leads to less effective oxygen absorption because the airflow is less controlled.
During sleep, oxygen intake is crucial for the body to recover and for your brain to function optimally. People who breathe through their nose while sleeping often report feeling fresher and more rested upon waking.
2. Prevents dehydration and poor oral health
If you breathe through your mouth at night, your mouth dries out much faster. Saliva plays an important role in protecting your teeth and gums by washing away bacteria and neutralizing acids. When your mouth is too dry, it increases the risk of cavities, gum problems, and even bad breath.
Nasal breathing keeps your mouth closed, which helps to keep it moist. This reduces the risk of mouth-related issues such as tooth decay and gum inflammation.
3. Reduces the risk of snoring and sleep apnea
Snoring is common in people who breathe through their mouth. When you breathe through your mouth, the airflow becomes less efficient, and the soft tissues in your throat can vibrate, causing the typical snoring sound. This mainly occurs when the airways are blocked by relaxed throat muscles.
Nasal breathing helps keep the airways open and prevents your throat from collapsing during sleep. This reduces snoring and lowers the risk of breathing disorders such as sleep apnea. For people who suffer from mild sleep apnea, nasal breathing can play an important role in improving sleep quality.
4. Improved breathing and body function
Nasal breathing activates the diaphragm, leading to deeper and slower breaths. This stimulates the parasympathetic nervous system activity, promoting relaxation and recovery during sleep. This deep breathing pattern helps your body to heal and has a calming effect on your nervous system.
On the other hand, mouth breathing encourages shallow breathing, which can lead to hyperventilation and stress during sleep. By breathing through your nose, you help your body achieve a calmer and more stable breathing rhythm, which is beneficial for both your physical and mental health.
5. Supports immune system and filters air
Another important benefit of nasal breathing is that the nose acts as a natural filter for the air you inhale. The nasal hairs and mucous membranes in your nose help to trap dust, bacteria, pollen, and other contaminants before they reach your lungs. This reduces the risk of infections and allergies.
In addition, your nose helps to humidify and warm the air you breathe in, making it better suited for absorption in your lungs. This process is completely bypassed when you breathe through your mouth, which can lead to irritated airways and a higher risk of respiratory infections.
Why Mouth Breathing Can Be Harmful
Although mouth breathing is sometimes temporarily necessary (for example, during a cold), chronic mouth breathing during sleep can lead to various health problems, including:
- Snoring and sleep apneaAs mentioned earlier, mouth breathing causes more airway obstructions, which can lead to snoring and respiratory disorders such as sleep apnea.
- Dry mouth and tooth decayMouth breathing dries out the mouth, which lowers saliva levels and leads to an increased risk of cavities and gum problems.
- Reduced sleep qualityDisrupted breathing can prevent you from sleeping deeply, leading to daytime fatigue and a feeling of lethargy.
How can you switch to nasal breathing while sleeping?
If you notice that you often breathe through your mouth while sleeping, there are some simple steps you can take to switch to nasal breathing:
-
Nasal breathing exercises
Try to consciously breathe through your nose throughout the day. This helps train your body to automatically breathe through your nose at night as well. -
Ensure a clean and clear nose
Nasal congestion can be a major cause of mouth breathing. Make sure your nose is clean and clear, for example by using a nasal spray or a humidifier in your bedroom. -
Use of mouth tape
Mouth tape is a simple yet effective way to train yourself to breathe through your nose while sleeping. By gently taping your mouth shut, you force yourself to breathe through your nose. This can help reduce snoring and improve your sleep quality.
Conclusion
Nasal breathing is essential for healthy sleep. It promotes better oxygen intake, improves sleep quality, reduces snoring, and protects your oral health. While mouth breathing is sometimes unavoidable, it is important to aim for healthy nasal breathing, especially during sleep.
If you have difficulty switching to nasal breathing, consider aids like mouth tape to ease the transition. Continue reading on our website for more tips and products that can help you breathe better and sleep better.
