You can benefit from keeping your mouth shut during difficult times, however, it is even more useful while sleeping – literally! Breathing through the nose will only increase the quality of sleep and there is an easy trick to do it.
We’ll share these lesser-known wellness tips for a better night’s sleep, which will enhance your day.
Breathing Techniques For Falling Asleep Quickly
Let’s Start With Understanding Why Mouth Breathing Is Bad
The answer is easy: your nose is the only thing on your face designed just to breathe. Regulates airflow and blocks foreign objects in the air. When you breathe through your mouth, you are defenseless against them, which can lead to cavities and other dental problems.
Nasal breathing increases nitric oxide levels in the sinuses, which helps to sleep more soundly, to have a better memory, and a stronger immune system.
However, mouth breathing is to blame for snoring and sleep apnea. According to Dr. Steven Park, it also increases stress responses that lead to less sleep as well.
How To Know If You’re A Mouth Breather
You may not be hearing yourself snore, but if you wake up with a dry mouth and even a sore throat, that’s the reason. Morning bad breath is also an especially unwanted indicator.
Clean Your Stuffy Nose First
Since you will automatically start breathing through your mouth if your nose is blocked, you should lie down with your nose clean. You can try a hot shower, saline sprays, and neti pots as you prepare for your nap.
Also, staying hydrated throughout the day and using a humidifier will help prevent clogging.
Don’t Sleep On Your Back
While sleeping on your back is suggested for the beauty of your skin and lower back problems, you shouldn’t try sleeping in this position if you have sleep apnea.
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Because when you go into a deep sleep state, the muscles on the roof of your mouth, tongue, and throat relax and block your airways, vibrating the tissue.
Finally, Tape Your Mouth Shut!
We are talking about real recording! This method originates from the Buteyko method developed by Dr. Konstantin Pavlovich Buteyko, who studied how breathing affects general health.
Patrick McKeown, the author of The Oxygen Advantage and breathing trainer, explains why this method is especially important for a good night’s sleep.
The logic behind the idea is simple: when your nasal breathing is interrupted, it automatically opens your mouth. During the day, you can control your body and change your physical state. It is not an option while sleeping.
Fortunately, if your mouth is completely closed, your nose will quickly adapt, dilating your nostrils. Buteyko calls this “the opposite of stressful breathing,” which is slow and requires more breathing that involves the diaphragm and nose. And the easiest way to accomplish this is to tape the mouth shut!
Useful Tricks For Mouth Taping
Find the correct tape. There are simple surgical tapes, cosmetic lip tapes, or special tapes specially designed for sleeping. You can try them all and find the most convenient one for you.
Take time to get used to it. It will be awkward to tape your mouth in the beginning. You can tape your mouth during the day to get used to it. In the first few days of mouth taping, you can wake up and watch your tape unsealed. Try different methods and angles to tape and keep practicing.
Use petroleum jelly on your lips before taping. You can apply a lubricating layer directly to your lips if you feel discomfort. It will be easier to remove the tape in the morning.
Do you have your own secrets to breathe?
Source: crfatsides
