Breathing Your Way to Better Sleep

Discover Simple and Effective Breathing Techniques
Promote Relaxation and Achieve a Deeper, More Restful Sleep

Ah, sleep. The elusive slumber that we all crave, but often struggle to achieve. We try everything from lavender essential oils to white noise machines, but what about something as simple as breathing? That’s right, breathing can have a significant impact on our ability to get a good night’s sleep. It may sound like a strange concept, but it’s true.

By taking control of our breathing patterns, we can reduce stress, promote relaxation, and improve our respiratory function, all of which can help us to sleep more soundly. So, put down the sleep aids and let’s dive into the world of breathing and sleep. From the ancient pranayama technique to the more modern Wim Hof method, we’ll explore a variety of breathing exercises and how they can benefit our sleep. Get ready to take a deep breath and relax, because a better night’s sleep is just a few breaths away.

Main Points

What you can take away from this

Breathing techniques can improve sleep quality:
Breathing techniques can be a powerful tool for promoting relaxation and reducing stress, leading to a more restful sleep.
Variety of breathing techniques available:
There are numerous breathing techniques available, from simple and straightforward methods like box breathing, to more complex techniques like pranayama and Wim Hof.
4-7-8 technique for relaxation:
The 4-7-8 method involves inhaling for four counts, holding the breath for seven counts, and exhaling for eight counts, and has been shown to be effective for reducing anxiety and promoting relaxation.
Box breathing for stress reduction:
Box breathing involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding the breath for four counts, and can be effective for reducing stress and slowing down the heart rate.
Pranayama for calming the mind and body:
Pranayama breathing is a series of controlled breathing exercises from Eastern practices that can help to calm the mind and body, leading to a more restful sleep.
Wim Hof breathing for improved oxygen intake:
The Wim Hof breathing technique involves controlled hyperventilation exercises that increase oxygen intake and reduce carbon dioxide levels in the body, leading to improved sleep quality.
Mouth taping for nasal breathing:
Taping the mouth during sleep to promote nasal breathing can help to reduce snoring and improve oxygen intake, leading to a more restful night’s sleep.
Consistency is key:
It’s important to find the breathing technique that works best for you, and to practice it consistently in order to achieve the best results.
Non-invasive alternative to medication:
Breathing techniques are a natural, non-invasive way to improve sleep quality without the use of medication or other treatments.
Consult a healthcare professional for chronic sleep issues:
While breathing techniques can be a powerful tool for improving sleep, it’s important to consult with a healthcare professional if you are experiencing chronic sleep issues or other health concerns.

A Bit More Detail

What does this really mean in simple terms

Breathing is an essential process that plays a critical role in human physiology, and its quality has a profound impact on our health and well-being. This is especially true when it comes to sleep, as breathing patterns can significantly affect sleep quality and overall health. In this article, we will explore how breathing affects sleep, both before and during sleep, as well as some breathing techniques that can improve sleep quality.

Breathing Before Sleep

Breathing techniques such as deep breathing, diaphragmatic breathing, and straw breathing can be incredibly helpful in promoting relaxation and reducing stress levels before bed. Deep breathing involves taking slow, deep breaths, focusing on filling the lungs entirely and exhaling slowly. Diaphragmatic breathing involves taking deep breaths into the diaphragm, which is located below the lungs, and expanding the stomach. This type of breathing can help to reduce anxiety and promote relaxation.

Straw breathing is another breathing technique that can be used before sleep. This involves using a straw to take slow, deep breaths. This technique helps to increase carbon dioxide levels in the bloodstream, which can help to calm the body and promote relaxation. This type of breathing can also help to regulate the autonomic nervous system, which controls many of the body’s vital functions, such as heart rate, blood pressure, and digestion.

Breathing During Sleep

During sleep, the way in which we breathe can significantly affect the quality of our sleep. Breathing through the mouth, for example, can lead to a disrupted sleep cycle, as the body is not getting enough oxygen. Conversely, breathing through the nose and taking deep, slow breaths can promote deeper, more restful sleep.

Obstructive sleep apnea (OSA) is a common sleep disorder that occurs when the airway becomes blocked during sleep, causing individuals to stop breathing for short periods. This can lead to interrupted sleep, snoring, and a range of health problems, such as high blood pressure, heart disease, and stroke. Individuals who suffer from OSA may benefit from using a continuous positive airway pressure (CPAP) machine during sleep. This device delivers a steady stream of air pressure to the airway, preventing it from collapsing and allowing individuals to breathe normally during sleep. Using a CPAP machine can help to improve sleep quality, reduce snoring, and improve overall health and well-being.

Breathing Techniques for Improved Sleep

There are several breathing techniques that individuals can use to improve sleep quality. One of these techniques is called the 4-7-8 breathing technique, which involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. This technique can help to reduce stress and promote relaxation, making it easier to fall asleep.

Another breathing technique that can be helpful is alternate nostril breathing. This technique involves blocking one nostril and taking a deep breath through the other nostril, holding the breath for a few seconds, and then exhaling through the other nostril. This technique can help to reduce stress levels and promote relaxation, making it easier to fall asleep.

Box breathing is another breathing technique that can be helpful for improving sleep quality. This technique involves inhaling for four seconds, holding the breath for four seconds, exhaling for four seconds, and holding the breath for four seconds before repeating the cycle. Box breathing can help to regulate the autonomic nervous system, which can help to reduce stress levels and promote relaxation.

Please see our Deeper Dive section below for more techniques on breathing and how to improve the efficiency of your sleep.

Deeper Dive

When you just want to know stuff

When it comes to breathing and sleep there are many techniques that can contribute to you getting that good nights sleep you desire. Preparing for sleep in a relaxed state is one of the most important factors with your bedtime routine. Here we will explore techniques you can think about adopting for the purpose of maximising the efficiency of your sleep. You might choose one or more to practice but the most important thing is to understand that breathing and the onset of sleep are intimately linked.

Two ancient breathing techniques still relevant today

Straw breathing and shift breathing are two ancient techniques that have been used for centuries to improve respiratory health, reduce stress and anxiety, and promote relaxation. Straw breathing is a breathing technique that involves inhaling and exhaling through a straw, while shift breathing is a technique that was developed by the Komusō monks in Japan during the Edo period and itself can benefit from straw breathing.

Straw Breathing

Straw breathing is a simple yet effective technique that can be practiced by anyone. It involves inhaling and exhaling through a small straw, which can be any size, as long as it is comfortable to use. The technique is believed to have originated in India, where it was used as a meditation technique to promote relaxation and reduce stress.

One of the main benefits of straw breathing is that it helps to regulate the levels of carbon dioxide in the bloodstream. When we inhale, we take in oxygen, and when we exhale, we release carbon dioxide. By breathing through a straw, we increase the amount of carbon dioxide we take in, which can have a calming effect on the body and reduce feelings of anxiety.

Shift Breathing

Shift breathing is a breathing technique that was developed by the Komusō monks in Japan during the Edo period (1603-1868). The Komusō monks were known for their distinctive straw hats (basically a basket over their heads also covering their face), which they wore to symbolize their detachment from the material world and their commitment to a spiritual path.

Shift breathing was developed as a way to help the monks maintain a steady rhythm of breathing during their long hours of meditation. The technique involves inhaling slowly through the nose for a set number of beats, holding the breath for a set number of beats, and then exhaling slowly through the nose for a set number of beats.

The rhythm of the breath is typically set to a specific beat, such as four beats for the inhale, four beats for the hold, and four beats for the exhale. The idea is to maintain a steady, consistent rhythm of breathing that can help to calm the mind, reduce stress levels, and promote a sense of relaxation.

Shift breathing can be practiced at any time, but it is particularly beneficial before bed as a way to prepare the body and mind for sleep. Practicing this technique for just a few minutes before bedtime can help to slow down the breathing, reduce stress levels, and promote a sense of calm that can make it easier to fall asleep.

Benefits of Straw Breathing and Shift Breathing for Sleep

Both straw breathing and shift breathing can be incredibly helpful for promoting healthy sleep patterns and improving overall well-being. By regulating the levels of carbon dioxide in the bloodstream and promoting a steady, consistent rhythm of breathing, these techniques can help to reduce stress levels, calm the mind, and promote relaxation.

One of the main benefits of these techniques is that they can help to reduce anxiety and promote a sense of calm that can make it easier to fall asleep. Many people struggle with anxiety and racing thoughts at bedtime, which can make it difficult to fall asleep and stay asleep throughout the night. Practicing straw breathing or shift breathing (or a combination of the two) before bed can help to calm the mind and reduce feelings of anxiety, making it easier to drift off to sleep.

Another benefit of these techniques is that they can help to improve respiratory health. By practicing slow, deep breathing, we can strengthen the muscles used for breathing and increase lung capacity, which can help to reduce the risk of respiratory problems and improve overall health and well-being.

The 4-7-8 Breathing Technique

The 4-7-8 breathing technique is a popular breathing exercise that is believed to help reduce stress, anxiety, and promote relaxation. It involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. This technique was developed by Dr. Andrew Weil, a physician and author who has been promoting natural health and wellness for over three decades.

One of the main benefits of the 4-7-8 breathing technique is that it can help to regulate the levels of carbon dioxide and oxygen in the bloodstream. When we inhale, we take in oxygen, and when we exhale, we release carbon dioxide. By slowing down the breathing and holding the breath for a few seconds, we increase the amount of carbon dioxide in the bloodstream, which can help to promote a sense of calm and relaxation.

The 4-7-8 breathing technique is easy to do and can be practiced at any time, but it is particularly beneficial before bedtime as a way to promote healthy sleep patterns. By reducing stress and promoting relaxation, this technique can help to calm the mind and prepare the body for sleep.

To practice the 4-7-8 breathing technique, follow these simple steps:

Sit comfortably in a quiet place or lie down on your bed.
Place the tip of your tongue behind your upper front teeth.
Inhale slowly and silently through your nose for a count of four.
Hold your breath for a count of seven.
Exhale slowly and audibly through your mouth for a count of eight, making a whooshing sound as you exhale.
Repeat the cycle three more times for a total of four breaths.

As you practice the 4-7-8 breathing technique, try to focus on your breath and clear your mind of any distracting thoughts. It may be helpful to imagine yourself in a peaceful, relaxing place, such as a beach or a forest.

One of the benefits of this technique is that it can be easily incorporated into your bedtime routine. By practicing this technique for just a few minutes before bed, you can help to calm your mind and prepare your body for sleep. You may find that you fall asleep more easily and sleep more deeply throughout the night.

In addition to promoting relaxation and healthy sleep patterns, the 4-7-8 breathing technique has been shown to have a number of other health benefits. It can help to reduce stress levels, lower blood pressure, and improve respiratory health by increasing lung capacity and strengthening the muscles used for breathing.

Box Breathing, a more equal sided technique

Box breathing is a popular breathing technique that is believed to help reduce stress, anxiety, and promote relaxation. It involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath for a count of four before repeating the cycle. This technique is sometimes also called “square breathing” because of the equal length of each inhalation, exhalation, and breath hold.

One of the main benefits of box breathing is that it can help to regulate the levels of carbon dioxide and oxygen in the bloodstream, similar to the 4-7-8 breathing technique. By slowing down the breathing and holding the breath for a few seconds, we increase the amount of carbon dioxide in the bloodstream, which can help to promote a sense of calm and relaxation.

Box breathing is easy to do and can be practiced at any time, but it is particularly beneficial before bedtime as a way to promote healthy sleep patterns. By reducing stress and promoting relaxation, this technique can help to calm the mind and prepare the body for sleep.

To practice box breathing, follow these simple steps:

Sit comfortably in a quiet place or lie down on your bed.
Breathe in slowly and deeply through your nose for a count of four, filling your lungs with air.
Hold your breath for a count of four.
Exhale slowly and completely through your mouth for a count of four, expelling all the air from your lungs.
Hold your breath for a count of four before starting the cycle again.
Repeat the cycle three to four times.

As you practice box breathing, try to focus on your breath and clear your mind of any distracting thoughts. It may be helpful to imagine yourself in a peaceful, relaxing place, such as a beach or a forest.

In addition to promoting relaxation and healthy sleep patterns, box breathing has been shown to have a number of other health benefits. It can help to reduce stress levels, lower blood pressure, and improve respiratory health by increasing lung capacity and strengthening the muscles used for breathing.

Mouth Tapping for good nights sleep

Taping the mouth during sleep is a technique that has gained popularity in recent years as a way to improve sleep quality and reduce snoring. The technique involves placing a small piece of tape over the mouth before bed to encourage nasal breathing and reduce mouth breathing.

Mouth breathing during sleep can lead to a number of health problems, including snoring, sleep apnea, and even dental issues. When we breathe through our mouths, we take in more air than we need, which can lead to over-breathing and a decrease in carbon dioxide levels in the blood. This can disrupt our sleep patterns and lead to fatigue, headaches, and other symptoms.

On the other hand, nasal breathing has been shown to have a number of health benefits. It can help to regulate breathing, increase oxygen uptake, and promote relaxation and calmness. By taping the mouth during sleep, we can encourage nasal breathing and improve our sleep quality.

The technique of taping the mouth during sleep works by training the body to breathe through the nose. By closing off the mouth with tape, the body is forced to breathe through the nose, which can help to regulate breathing and reduce the risk of snoring and sleep apnea.

To tape the mouth during sleep, a small piece of tape, such as surgical tape or Micropore tape, is placed over the mouth before bed. It is important to use a gentle, non-irritating tape that is easy to remove in case of an emergency.

Before trying this technique, it is important to talk to a healthcare professional, especially if you have a pre-existing medical condition or sleep disorder. It is also important to monitor your breathing and make sure that you can still breathe comfortably through your nose.

While taping the mouth during sleep may seem uncomfortable or even strange, many people have reported significant improvements in their sleep quality and overall health. By encouraging nasal breathing and reducing mouth breathing, we can improve our oxygen uptake, reduce the risk of sleep-related health problems, and wake up feeling more refreshed and energized.

In addition to taping the mouth during sleep, there are a number of other breathing techniques and exercises that can improve our health and well-being. These include practices such as pranayama, Wim Hof breathing, and Buteyko breathing, which have been shown to improve respiratory health, reduce stress and anxiety, and increase athletic performance.

Overall, taping the mouth during sleep is a simple and effective way to improve sleep quality and reduce the risk of snoring and sleep apnea. By encouraging nasal breathing and reducing mouth breathing, we can improve our overall health and well-being and wake up feeling more refreshed and energised.

Pranayama Technique with Nostril Breathing

Pranayama is an ancient Indian breathing technique that has been practiced for thousands of years as part of yoga and meditation. It involves regulating the breath through a series of controlled techniques to improve health and well-being. Pranayama has been shown to have numerous benefits, including reducing stress and anxiety, improving respiratory function, and enhancing overall health. In addition to its many physical and mental benefits, pranayama can also help to improve sleep quality.

Pranayama is based on the principle that the breath is the link between the mind and the body. By controlling the breath, we can control our thoughts, emotions, and physical sensations. The practice involves a series of breathing exercises that are designed to balance and harmonize the body and mind.

One of the key benefits of pranayama for sleep is its ability to reduce stress and anxiety. When we are stressed or anxious, our bodies release cortisol, a hormone that can disrupt our sleep patterns and lead to fatigue, mood swings, and other health problems. By practicing pranayama, we can reduce our stress levels and promote a sense of calm and relaxation, which can improve our sleep quality.

One pranayama technique that is particularly effective for promoting relaxation and improving sleep is called Nadi Shodhana or alternate nostril breathing. This technique involves breathing through one nostril at a time while closing the other nostril with the fingers. By alternating between the two nostrils, we can balance the flow of air and energy in the body, which can help to reduce stress and promote relaxation.

To practice Nadi Shodhana, sit in a comfortable position with your spine straight and your eyes closed. Using your right hand, fold your index and middle fingers towards your palm, leaving your thumb, ring finger, and little finger extended. Close your right nostril with your thumb and inhale through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close it with your thumb and exhale through your left nostril. This completes one cycle of alternate nostril breathing. Continue for several minutes, focusing on your breath and allowing your body to relax.

Another pranayama technique that can help to improve sleep quality is called Bhramari or humming bee breath. This technique involves making a humming sound while exhaling, which can promote relaxation and calmness.

To practice Bhramari, sit in a comfortable position with your eyes closed. Place your hands on your ears with your fingers over your eyes and your thumbs on your earlobes. Inhale deeply, then as you exhale, make a humming sound like a bee. Focus on the vibration of the sound and allow your body to relax. Repeat for several minutes, focusing on your breath and allowing your mind to become calm and centered.

Pranayama can be a powerful tool for improving sleep quality and promoting overall health and well-being. By practicing pranayama regularly, we can reduce stress and anxiety, improve respiratory function, and promote relaxation and calmness. Whether you are new to yoga and meditation or an experienced practitioner, incorporating pranayama into your daily routine can help you achieve a deeper sense of peace, balance, and harmony in your life.

Win Hof Breathing

The Wim Hof breathing technique, named after the Dutch athlete and extreme cold exposure enthusiast Wim Hof, is a powerful breathing technique that has gained widespread popularity in recent years. The technique involves a series of controlled hyperventilation exercises that can help to improve mental clarity, reduce stress, and boost overall well-being. In addition, the Wim Hof breathing technique can also help to improve sleep quality.

The Wim Hof breathing technique involves three rounds of breathing, each consisting of 30 to 40 deep and rapid breaths, followed by holding the breath for as long as possible on the final exhale. The technique is designed to increase oxygen intake and reduce carbon dioxide levels in the body, which can help to promote feelings of calmness and relaxation.

One of the key benefits of the Wim Hof breathing technique for sleep is its ability to reduce stress and anxiety. By increasing oxygen levels in the body and reducing carbon dioxide levels, the technique can help to calm the mind and promote relaxation, which can lead to better sleep quality.

However, it is important to note that the Wim Hof method also involves cold exposure, which should not be done before sleep. Cold exposure involves immersing oneself in cold water or exposing oneself to cold temperatures, which can stimulate the body’s fight or flight response and increase alertness. This can lead to difficulty falling asleep and disrupted sleep patterns.

Therefore, it is recommended to practice the Wim Hof breathing technique earlier in the day and not before bedtime. The breathing exercises alone can still provide significant benefits for improving sleep quality.

The Wim Hof breathing technique has been shown to improve the body’s immune system, increase energy levels, and reduce inflammation, all of which can contribute to better sleep quality. In addition, the technique can also help to promote mental clarity and focus, which can lead to more productive and restful sleep.

To practice the Wim Hof breathing technique, find a quiet and comfortable place to sit or lie down. Begin by taking a few deep breaths to relax your body and mind. Then, inhale deeply through your nose and exhale rapidly through your mouth, allowing your breaths to become faster and deeper. Continue this for 30 to 40 breaths, or until you feel light-headed or tingly sensations in your body.

On the final exhale, hold your breath for as long as possible, then release and take a deep breath in. Repeat this for three rounds, allowing yourself to relax and release any tension or stress in your body.

Breathing while we sleep

Breathing during sleep is an essential function of the human body, necessary for providing oxygen to the brain and other organs. However, the way we breathe can change throughout the different stages of sleep, and this can have a significant impact on the quality of our sleep.

There are four distinct stages of sleep, and each stage is characterised by different patterns of brain waves and body functions. The first stage of sleep is a light sleep where you may experience muscle twitches and may be easily awakened. During this stage, breathing tends to be shallow and irregular.

The second stage of sleep is a deeper sleep where you are less likely to be woken up by external stimuli. Breathing during this stage becomes more regular, and your body temperature begins to drop as your heart rate and breathing rate slow down.

The third and fourth stages of sleep are considered the deep sleep stages, where the body performs essential restorative functions. During this time, breathing becomes slower and more regular, and the body’s metabolic rate decreases.

One of the most significant changes in breathing during sleep is the shift from nasal breathing to mouth breathing. When we are awake, we typically breathe through our nose, which helps to filter, warm, and humidify the air before it reaches the lungs. However, during sleep, our breathing tends to shift to the mouth, which can lead to snoring and disrupted sleep.

Mouth breathing during sleep can be caused by a variety of factors, including allergies, congestion, and sleep apnea. Sleep apnea is a condition where the muscles at the back of the throat relax, leading to a temporary cessation of breathing during sleep. This can cause disruptions in sleep and lead to daytime fatigue and other health problems.

In addition to the shift from nasal to mouth breathing, other factors can affect breathing during sleep. For example, sleeping position can play a role in breathing. Sleeping on your back can increase the likelihood of snoring and sleep apnea, while sleeping on your side can help to open up the airways and improve breathing.

Breathing patterns during sleep can also be influenced by lifestyle factors, such as diet, exercise, and stress levels. Poor diet, lack of exercise, and high stress levels can lead to breathing difficulties and disrupted sleep.

To promote better breathing during sleep, there are several things you can do. One of the most effective is to practice good sleep hygiene. This includes establishing a regular sleep schedule, avoiding caffeine and alcohol before bedtime, and creating a comfortable sleep environment.

Sleep Apnea and snoring go hand-in-hand

Sleep apnea is a common sleep disorder that affects millions of people worldwide. It is characterised by repeated interruptions in breathing during sleep, which can cause the body to briefly awaken from sleep, resulting in a poor night’s rest. Sleep apnea can have serious consequences if left untreated, including daytime fatigue, high blood pressure, heart disease, and stroke.

There are two main types of sleep apnea: obstructive sleep apnea and central sleep apnea. Obstructive sleep apnea occurs when the airway becomes blocked during sleep, usually due to the relaxation of the muscles in the throat. This can cause loud snoring, gasping, or choking sounds as the person struggles to breathe. Central sleep apnea, on the other hand, is caused by a failure of the brain to send proper signals to the muscles responsible for breathing.

During sleep, the body naturally goes through different stages, including light sleep, deep sleep, and rapid eye movement (REM) sleep. Each stage is associated with changes in breathing patterns, which can be affected by sleep apnea. During light sleep, breathing is typically shallow and slow, but during REM sleep, breathing can become more rapid and irregular. If the airway is already compromised due to sleep apnea, these changes in breathing patterns can exacerbate the problem, leading to more frequent episodes of interrupted breathing.

The most common symptoms of sleep apnea include loud snoring, daytime sleepiness, morning headaches, irritability, and difficulty concentrating. In some cases, sleep apnea can also lead to depression, anxiety, and other mood disorders. If left untreated, sleep apnea can have serious consequences, including an increased risk of heart disease, stroke, and other medical conditions.

Fortunately, there are several effective treatments for sleep apnea. The most common treatment is continuous positive airway pressure (CPAP) therapy, which involves wearing a mask over the nose and mouth that delivers a continuous flow of air to keep the airway open during sleep. CPAP therapy has been shown to be highly effective in treating sleep apnea, and many people experience significant improvement in their symptoms after just a few nights of use.

Other treatments for sleep apnea include lifestyle changes, such as losing weight, quitting smoking, and avoiding alcohol and sedatives before bed. In some cases, surgery may be recommended to remove excess tissue or correct structural abnormalities in the airway.

In addition to these treatments, there are several breathing exercises and techniques that can be helpful for people with sleep apnea. For example, practicing deep breathing exercises we have covered during the day can help strengthen the muscles in the throat and improve breathing during sleep. Similarly, singing exercises and playing wind instruments can help strengthen the muscles in the mouth and throat, reducing the risk of airway obstruction during sleep. We would recommend you can actually play wind instruments or sing before attempting this, we’re just saying.

It is important to note that while breathing exercises and techniques can be helpful for some people with sleep apnea, they should never be used as a substitute for medical treatment. If you suspect that you may have sleep apnea, it is important to talk to your doctor or a sleep specialist as soon as possible. With the right treatment, most people with sleep apnea can experience significant improvement in their symptoms and enjoy a better night’s rest.

Manageable Sleep Goals

Making a positive change a little bit at a time

Practice deep breathing techniques before bed to calm the mind and body and prepare for sleep.
Keep the bedroom well-ventilated to ensure a steady supply of fresh air during sleep.
Maintain good posture throughout the day to improve lung function and breathing capacity.
Avoid smoking and exposure to second-hand smoke, which can lead to breathing difficulties and interrupt sleep.
Exercise regularly to strengthen respiratory muscles and improve overall lung function.
Practice good sleep hygiene, such as establishing a regular sleep schedule and creating a comfortable sleep environment.
Limit consumption of alcohol and sedatives, which can suppress breathing during sleep and contribute to sleep apnea.
Consider using nasal strips or a CPAP machine to improve breathing and reduce sleep apnea symptoms.
Work with a healthcare provider to address any underlying medical conditions that may be affecting breathing during sleep.
Explore alternative therapies such as acupuncture, yoga, or meditation to improve respiratory health and promote relaxation before sleep.

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