Let's set some sleep breathing goals!
Jan 01, 2024Sleep Breathing Goals
One of the most important things one can do on their Airway Journey to improve the way they breathe while they sleep is to set goals. The journey to breathe better while you sleep is long one for many. Let's cover a short list of goals that many of our clients have set in the past to keep them on track.
- Reduce Snoring: Snoring can disrupt your sleep and that of your partner. Make it a goal to find effective ways to reduce or eliminate snoring for a quieter and more peaceful night. Snoring is a sign that you are struggling to breathe, as your airway health improves the snoring reduces.
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Reduce Nighttime Bathroom Trips: If frequent bathroom visits are disturbing your sleep, consider strategies to address this issue, such as adjusting your fluid intake before bedtime or consulting with a healthcare professional. If you reach the proper stages of sleep your body will turn off certain signals making it easier to sleep more.
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Minimize Bed Movement: Restlessness during sleep can impact your sleep quality. Set a goal to identify and address factors contributing to excessive movement during the night. If you are struggling to breathe while yo sleep you will contort and move about the bed to find angles that allow you to breathe with less resistance.
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Close Your Mouth While Sleeping: Breathing through the mouth can lead to dry mouth and disturb your sleep. Work on keeping your mouth closed during the night for improved breathing patterns. Orofacial myofunctional therapy can strengthen your lips to stay closed without tension however many use skin safe lip tape to get them breathing through the nose during sleep in the meantime.
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Strengthen Tongue Muscles: Building tongue strength can help prevent issues like mouth breathing. Explore exercises and techniques to enhance the strength of your tongue, aiding in better breathing habits. When your tongue is strong and not functionally tied it will stay suctioned to the palate during sleep keeping you jaw from falling back making it harder to breathe while you sleep.
- Reduce Pillow Dependency: Sleeping with too many pillows can affect your neck and spine alignment. Consider adjusting your pillow arrangement to find the optimal support for a comfortable night of sleep. As your tongue gets stronger you will be able to take away the extra pillows one uses to compensate.
- Sleep on Your Back: Changing your sleep position to favor your back can have various health benefits. Make it a goal to spend more time sleeping on your back throughout the night. (this can only be accomplished by a lip closure, strong tongue and slow nasal breathing)
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Establish a Sleep Hygiene Routine: Implementing a consistent sleep hygiene routine can significantly improve your sleep quality. Set a goal to establish a pre-sleep routine that promotes relaxation and signals to your body that it's time to wind down. Give the last hour of your day to helping your brain get ready for sleep.
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Consistent Bedtime: Going to bed at the same time every night helps regulate your body's internal clock. Set a goal to establish a consistent bedtime to promote a more structured and restful sleep schedule. One of the most important things for healthy sleep is to go to bed roughly at the same time every night.
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(insert your goal here)
Every sleep breathing goal you set may seem unachievable when you first set them, heck there may be a chance that you can never fully achieve them due to anatomy. That doesn't mean you shouldn't set them as goals. In fact sometimes when you set a goal that may be out of reach it will keep you motivated and on track to keep doing things to help yourself breathe better while you sleep.
Airway Coach is here to help you reach your goals and give you the tools you need to map out your steps to the finish line.
Are you ready to take back your sleep breathing? Join Airway Coach TODAY to learn how to help yourself breathe better while you sleep.
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