Have you ever slept for a full eight hours only to wake up feeling exhausted? You’re not alone. As parents to 4 hyperactive boys, we struggled with having enough energy throughout the day to keep up with them, but we didn’t understand why when we were getting in at least 7+ hours a night. Many people struggle with persistent morning fatigue despite getting what should be enough rest.
After doing our own research we found out that the culprit may not be how long you’re sleeping, but how you’re breathing while you sleep.
The Hidden Problem: Mouth Breathing
Most people don’t realize that breathing through the mouth while sleeping can negatively impact sleep quality. Mouth breathing reduces oxygen absorption, leads to frequent sleep disturbances, and can contribute to various health issues like dry mouth, snoring, and even sleep apnea.
If this is news to you, don’t worry, it was also news to us! We only began to learn about all the negative impacts of mouth breathing when a friend recommended we read the book Breath by James Nestor. This triggered us to go down a deep rabbit hole into the world of mouth breathing and in turn transformed our lives and sleep forever.
But first, what did we learn about mouth breathing? Here are the coles notes (because I know as parents, time to read is limited):
How Mouth Breathing Disrupts Sleep
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Less Oxygen Absorption: Mouth breathing bypasses the natural filtration and humidification process of the nose. This can lead to lower oxygen levels in the blood, making sleep less restorative.
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Frequent Sleep Disturbances: Mouth breathing is often linked to snoring and even sleep apnea, both of which interrupt deep sleep and prevent the body from fully resting.
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Dehydration and Dry Mouth: Breathing through the mouth dries out saliva, leading to dehydration, bad breath, and an increased risk of cavities.
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Higher Stress Levels: Mouth breathing can activate the body’s stress response, increasing cortisol levels and preventing relaxation during sleep.
After reading about how mouth breathing disrupts our sleep everything in our lives started to make sense. No wonder we were waking up exhausted EVEN though we went to bed almost immediately after putting the kids down!
But what we learned wasn’t just focused on the negative side effects of mouth breathing. We also learned a ton about the POSITIVE benefits of NASAL BREATHING. Again, here are the coles notes:
Why Nasal Breathing is the Key to Better Sleep
Switching to nasal breathing at night can dramatically improve sleep quality and help you wake up feeling refreshed. Here’s how:
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Boosts Oxygen Absorption: Nasal breathing allows for better oxygen exchange and improved circulation, leading to more restful sleep.
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Promotes Deep Sleep: When you breathe through your nose, your body stays in a more relaxed state, helping you reach deeper sleep stages.
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Reduces Snoring and Sleep Apnea: Proper nasal breathing keeps the airway open, reducing snoring and the risk of interrupted breathing episodes.
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Enhances Nitric Oxide Production: The nose produces nitric oxide, which helps improve oxygen efficiency and supports overall cardiovascular health.
Again, this was news to us. Neither of us could remember the last time we frequently breathed through our noses. Phil has had a deviated septum since breaking his nose when he was 17 and I myself never gave nasal breathing any thought, but once we began learning more and more about the positive benefits of nasal breathing we decided we had to give it a go.
How to Train Yourself to Breathe Through Your Nose
If you often wake up with a dry mouth, snore frequently, or feel tired despite getting enough sleep, you might be breathing through your mouth at night. Here are some practical ways to switch to nasal breathing:
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Use Mouth Tape: Mouth taping gently encourages nasal breathing while you sleep. Our brand Tapeher offers comfortable solutions to help you break the mouth-breathing habit.
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Use Nasal Strips: Nasal strips can help MASSIVELY with your nasal breathing. They open up your nostrils gentle and make breathing through your nose easier. We developed the Tapeher and Tapehim nasal strips to make your breathing easier than ever before. They also help combat snoring and reduce symptoms of your allergies.
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Practice Nasal Breathing During the Day: Be mindful of keeping your lips closed and breathing through your nose, especially when exercising or resting.
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Address Nasal Congestion: If allergies or sinus issues block nasal breathing, consider using saline rinses, nasal strips, or consulting a healthcare professional.
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Improve Sleep Posture: Sleeping on your back with proper pillow support can prevent your mouth from falling open during sleep.
Wake Up Refreshed with Nasal Breathing
We know this can sound crazy and like pseudo science. Believe me, I thought Phil was clinically insane when he first suggested we try mouth taping but please take it from me, if you’re struggling with morning fatigue despite getting a full night’s sleep, your breathing habits might be the missing piece of the puzzle. Transitioning to nasal breathing can enhance oxygen absorption, improve sleep quality, and help you wake up feeling truly rested and ready to tackle the day.
Try incorporating nasal breathing techniques and Tapeher mouth tape or the Tapeher Nasal Strips into your nighttime routine and experience the difference for yourself!