{"id":2370,"date":"2021-06-29T06:00:00","date_gmt":"2021-06-29T12:00:00","guid":{"rendered":"https:\/\/www.betternutrition.com\/2018\/06\/01\/sleep-issues-caused-by-poor-breathing\/"},"modified":"2021-06-29T09:26:19","modified_gmt":"2021-06-29T15:26:19","slug":"sleep-issues-caused-by-poor-breathing","status":"publish","type":"post","link":"https:\/\/www.betternutrition.com\/conditions-and-wellness\/sleep-insomnia\/sleep-issues-caused-by-poor-breathing\/","title":{"rendered":"Can’t Sleep? It Might Be Your Breathing Habits"},"content":{"rendered":"

Even if you dutifully put aside electronic devices well before bedtime and allow enough time for a good night\u2019s sleep, poor breathing habits could be robbing you of restful sleep.<\/p>\n

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\u201cThe big issue is that people can\u2019t breathe through their noses,\u201d says Steven Lin, DDS, author of The Dental Diet<\/a><\/em>. The problem stems from a lifelong diet of soft, processed foods\u2014and for many people, not having been breastfed as infants\u2014both of which impair healthy development of the jaw and muscles that support our airways. As a result, the nasal passages and throat can be too narrow or obstructed.<\/p>\n

\u201cIf you\u2019re not breathing right, you don\u2019t go into deep stages of sleep,\u201d says Lin. Mouth breathing can contribute to snoring and sleep apnea, where breathing stops for 20 seconds or more and creates a sensation of choking. And, weak muscles in the tongue can make it collapse and block the flow of air. But there are ways to correct the situation.<\/p>\n

The following breathing exercises, developed by Lin, can train you to breathe through the nose and strengthen the tongue and other muscles that support a healthy airway.<\/p>\n

Better Breathing Habits: From the Belly<\/h2>\n

This is the natural way of breathing, but it can take time to develop the habit. We tend to breathe by expanding the chest, which doesn\u2019t allow the lungs to fully fill with air. It\u2019s best to do this exercise before meals, to improve digestion as well as breathing.<\/p>\n