How to Sleep When You Can’t Breathe Properly: Tips for Better Rest

Have you ever experienced lying down in bed, ready to drift off to sleep, but then suddenly struggling to breathe properly? Breathing problems during bedtime can be frustrating and stressful. It’s essential that we get enough rest at night so we can face the day feeling energized and refreshed. In this blog post, we’ll explore some tips on how to sleep when you can’t breathe properly.

The Importance of Breathing During Sleep

Breathing during sleep is crucial for our body’s natural processes. Our breathing pattern changes as we go through different stages of sleep – from light stage 1 up until deep stage 4 or REM (Rapid Eye Movement) sleep. During these stages, our body goes through a series of physiological changes such as reduced muscle activity, slower heart rate, and lower blood pressure.

However, breathing difficulties can disrupt these natural processes and lead to poor quality of sleep. It’s important that individuals who experience difficulty in breathing during bedtime address this issue immediately so they won’t suffer from long-term negative effects such as fatigue, daytime drowsiness or even depression.

Common Causes of Difficulty in Breathing During Sleep

There are several reasons why people experience difficulty in breathing during bedtime:


Allergic reactions such as hay fever or pet allergies could cause swelling on the air passages leading to snoring or nasal congestion which makes it difficult for an individual to breathe freely while sleeping.


Individuals with asthma may find it hard to breathe properly especially at night due to inflammation on their lungs caused by triggers like dust mites or pollution.

Sleep Apnea:

Sleep apnea is a common condition where your airway becomes blocked repeatedly causing you either not fully wake up but struggle with catching your breath; also feel extremely sleepy during the day or have an underlying heart condition.

How to Sleep When You Can’t Breathe Properly

Now that we’ve identified some common causes of difficulty in breathing during sleep, here are some tips on how to improve your bedtime routine when experiencing such difficulties:

Elevate Your Head:

Using a pillow or raising the headrest of your bed may help alleviate pressure on your lungs and air passages. This can be useful for people who experience snoring due to nasal congestion.

Avoid Triggers That Aggravate Allergies:

If you have allergies, it’s best to avoid triggers that could cause them such as pet dander, pollen, or mold. Regular cleaning of sheets and pillows also helps keep these allergens at bay.

Use Aromatherapy:

Essential oils like lavender oil can help relax your body and mind which promotes better respiratory function during sleep. Dilute a few drops in hot water before going to bed for maximum results.

Maintain Healthy Weight:

Obesity is a major risk factor for developing sleep apnea – even losing just 10% of excess weight could significantly improve symptoms according to studies conducted by American Thoracic Society (ATS).


Difficulty in breathing during sleep can be challenging but taking proactive steps such as elevating head support with pillows, avoiding allergy triggers, using aromatherapy techniques and maintaining healthy weight management are effective ways to ease discomfort from this problem. It’s important not only for overall health benefits but also because poor quality rest time affects productivity levels throughout our daily routines!