Breathing well at night: tips for restful sleep 🌙

Important points	Summary
Best position for breathing	Sleeping on your side improves night-time breathing, reduces snoring and sleep apnoea.
Breathing exercises	Practicing abdominal breathing helps you relax and fall asleep quickly.
Improving the sleeping environment	Using a humidifier and airing the bedroom improves air quality.
Impact of position on breathing	Sleeping positions influence the risk of snoring and sleep apnoea.
Symptoms of sleep apnoea	Snoring, daytime fatigue and headaches signal a potential problem.

 

Find the best position for better breathing

Sleeping on your side

Sleeping on your side is often recommended to improve breathing at night.

This position has several advantages:

- it helps to keep the respiratory tract open,

- it reduces the risk of snoring,

- it reduces the risk of sleep apnoea.

To maximise the benefits of this position, place a pillow between your knees to align your spine and reduce the pressure on your hips.

Semi-fowler position

The semi-fowler position, in which the chest is slightly raised, can be beneficial for your breathing at night.

Here's how to adopt it:

1. use pillows to raise your head and chest by around 30 to 45 degrees,
2. make sure your neck is well supported,
3. keep your legs slightly bent to reduce the pressure on your lower back.

This position reduces pressure on the airways and limits gastro-oesophageal reflux, which can improve the quality of your sleep.

Sleeping in a doghouse

The rifle-dog position consists of sleeping on your side with your knees slightly bent.

It has several advantages for night-time breathing:

- it minimises snoring,

- it reduces the risk of sleep apnoea,

- relieves back pain.

To adopt this position comfortably, place a pillow between your knees and make sure your head and neck are in line with your spine.

To find out more about sleep positions.

Breathing exercises to fall asleep quickly

Abdominal breathing

Abdominal breathing or newborn breathing, is a simple and effective technique for relaxation and falling asleep.

It involves breathing deeply using the diaphragm rather than the chest.

Here's how to do it:

1. Sit down or lie down comfortably. Place one hand on your stomach and the other on your chest.
2. Breathe in slowly through your nose, expanding your stomach. Your hand on your stomach should rise, while the hand on your chest remains still.
3. Exhale slowly through your mouth, deflating your stomach. Repeat this cycle several times until you feel calm and relaxed.

This technique helps to calm the heart rate and reduce stress, so you fall asleep more quickly.

4-7-8 Breathing

The 4-7-8 method, popularised by Dr. Andrew Weil, is a breathing technique that helps activate the parasympathetic system, reducing stress and promoting sleep.

Here's how to do it:

1. Breathe in through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly and completely through your mouth for 8 seconds.

Repeat this cycle three times at first, then gradually increase the number of cycles.

This technique diverts attention from distracting thoughts and encourages a state of deep relaxation.

Cardiac coherence

Cardiac coherence is a breathing technique that helps to synchronise heart rate and breathing.

It is effective in reducing stress and improving sleep quality.

Here's how to do it:

1. Sit comfortably with your back straight.
2. Breathe in through your nose for 5 seconds.
3. Breathe out through your mouth for 5 seconds.

Repeat this cycle for 5 minutes, three times a day.

This regular practice helps to regulate the nervous system and promote a state of calm that is conducive to sleep.

How can you improve your sleeping environment?

Use a humidifier

Optimum humidity levels in your bedroom make it easier to breathe and get a good night's sleep.

Here's how it works:

1. choose a humidifier suited to the size of your bedroom,
2. set the humidity level between 40% and 60%,
3. clean the appliance regularly to prevent the proliferation of bacteria.

Using a humidifier can reduce snoring and relieve the symptoms of mild sleep apnoea.

Clean and air the room

A clean, well-ventilated bedroom is essential for good sleep hygiene.

Follow these steps:

- vacuum at least once a week, paying particular attention to carpets and curtains,

- change the sheets every 7 to 10 days,

- air the room for 15 minutes every day, even in winter.

These habits reduce the presence of allergens and dust, improving the quality of the air you breathe while you sleep.

Maintain the correct temperature

The ideal temperature for sleeping is between 16°C and 18°C.

To achieve this:

- use a room thermometer to monitor the temperature,

- adjust the heating or air conditioning accordingly,

- opt for a duvet suited to the season.

A bedroom that is too warm can disrupt your sleep cycle and cause you to wake frequently at night.

Use support devices

The right accessories can greatly improve your sleeping comfort:

- invest in an ergonomic pillow adapted to your preferred sleeping position,

- try a memory foam mattress topper to relieve pressure points,

- use nasal strips if you tend to breathe through your mouth.

These devices can help keep your airway open and reduce snoring.

Your frequently asked questions about night breathing

Q. How does the sleeping position affect breathing?

Sleeping on your back can increase the risk of snoring and sleep apnoea, while sleeping on your side or in a semi-fowler position can help keep your airways open.

Q. What are the symptoms of sleep apnoea?

Symptoms include:

📌 loud snoring,

📌 frequent breathing stops during the night,

📌 daytime fatigue,

📌 headaches on waking,

📌 concentration difficulties.

Q. How can I tell if I have breathing problems at night?

If you experience chronic fatigue, headaches on waking, noisy snoring or a feeling of suffocation during the night, it is advisable to consult a health professional for a precise diagnosis.