Feeling short of breath can be a panic-inducing and exhausting experience, making it difficult to sleep when you’re struggling to breathe.
Shortness of breath during sleep, also medically known as dyspnea, can be a disruptive and distressing experience. It disrupts sleep quality, leading to daytime fatigue, difficulty concentrating, and irritability. In severe cases, it can even indicate underlying health conditions.
It is important to address shortness of breath during sleep to ensure you get proper rest to restore overall health and well-being. Apart from shedding light on the causes of breathing problems during sleep, we will share 12 tips to help you breathe easier and sleep more soundly.
Table of Contents:
What Causes Shortness of Breath at Night
Shortness of breath at night, medically known as dyspnea, can have various causes. Here’s a look at some common culprits:
Asthma: Narrowed airways due to inflammation can make breathing difficult, especially when lying down. According to research from the Journal of Allergy and Clinical Immunology, about 75% of people with asthma are woken up by their asthma symptoms at least once a week. And around 40% of them have these symptoms every night.
Pneumonia: Fluid buildup in the lungs from infection can make breathing shallow and labored at night.
Bronchitis: Inflammation and mucus buildup in the airways can restrict airflow, leading to nighttime shortness of breath.
Heart failure: A weak heart is unable to pump blood effectively. This can lead to fluid buildup in the lungs and shortness of breath, especially when lying down.
Sleep apnea: This condition causes brief pauses in breathing during sleep, leading to oxygen deprivation and gasping for air upon waking. Certain positions, like sleeping on your back, can worsen sleep apnea. Invest in a special sleep apnea position pillow to mitigate discomfort.
Chronic obstructive pulmonary disease (COPD): Damage to the lungs makes breathing difficult, especially during exertion and while lying flat. A study on dyspnea during nighttime in COPD patients concluded that if you find it hard to breathe, it happens because your lungs don’t expand enough, making it difficult to take in air. This can cause the breathing problem you experience.
Pulmonary embolism: It is a blood clot lodged in a lung artery, which can significantly restrict airflow and cause sudden, severe shortness of breath.
Anxiety and panic attacks: Anxiety can cause rapid, shallow breathing, leading to a feeling of shortness of breath.
Anemia: Reduced red blood cells can limit oxygen delivery to tissues, causing fatigue and shortness of breath.
Acid reflux (GERD): Stomach acid rising into the esophagus can irritate the airways, triggering coughing and shortness of breath, particularly when lying flat. A special pillow for heartburn sufferers can help elevate your upper body and reduce symptoms.
Optimal Sleeping Positions to Ease Breathing
Your sleeping position can greatly affect how well you breathe, especially if you have certain health conditions like asthma or sleep apnea. For instance, lying flat on your back can cause your airways to narrow, making it harder to breathe.
On the other hand, sleeping on your side can help keep your airways open and make breathing easier. So, choosing the right sleeping position and appropriate pillows can help improve your breathing and overall sleep quality.
1. Sleep Position with Your Head Elevated
Elevating your head can help manage shortness of breath at night. It takes pressure off your chest wall, making breathing easier, particularly for those with heart failure or a large belly. A raised head while lying down improves drainage, as gravity helps clear mucus and fluids that can obstruct airways, especially in conditions like COPD or pneumonia.
There are two main ways to achieve the elevated sleep position:
Extra Pillows: Prop yourself up with two or more pillows to elevate your upper body and head.
Adjustable Bed: An adjustable bed allows you to raise the upper part of your mattress, creating a comfortable incline that promotes drainage and reduces strain on your lungs.
2. Try Side Sleeping with Support
Made with adaptable memory foam, Derila Pillow adjusts to your weight and shape, providing optimal support whether you sleep on your side, back, or stomach. This helps open your airways, reducing nasal congestion and snoring. With Derila, you can enjoy a restful sleep and wake up refreshed for the day ahead.
Check Price >>Sleeping on your side is often recommended for those experiencing shortness of breath at night. Unlike sleeping on your back, side sleep position takes the pressure off your chest wall, allowing your lungs to expand more easily. Side sleeping helps keep your tongue in a more natural position, reducing the risk of blockage in your airway. This can significantly improve breathing and minimize snoring.
To enhance side sleeping comfort:
Placing a pillow between your knees can help align your spine and pelvis, promoting better posture and reducing lower back strain. This improved alignment can further open your airways for easier breathing.
Opt for ergonomic side sleeper pillows. These specially designed memory foam pillows, like Derila Pillow, have a curved shape that cradles your head and neck while keeping your spine aligned. This reduces pressure points and promotes a more comfortable side sleeping position, ultimately improving breathing throughout the night.
3. Avoid Sleeping on Your Back If Prone to Snoring
Sleeping on your back can worsen snoring and obstructive sleep apnea, both of which contribute to shortness of breath at night. When you sleep on your back, gravity pulls your tongue back, blocking your airway and causing the telltale sounds of snoring. In severe cases, this blockage can be complete, leading to sleep apnea and gasping for air during sleep.
Back sleeping allows the weight of your tongue and soft tissues to press down on your airway, further restricting airflow. This can worsen shortness of breath, especially if someone is suffering from conditions like allergies or enlarged tonsils.
Alternative Sleep Positions:
As discussed earlier, side sleeping keeps your tongue in a more natural position and reduces pressure on your airway, promoting better breathing and minimizing snoring.
While not ideal for everyone due to potential neck strain, stomach sleeping can also help keep your airway open. However, it’s important to choose a thin pillow to avoid putting excessive strain on your neck.
Tips for Staying Sideways All Night:
By avoiding back sleeping and adopting these helpful strategies, you can significantly improve your breathing throughout the night and experience more restful sleep.
CPAP Pillows: This specially designed pillow for CPAP users offers targeted neck and head support to encourage side sleeping. Their unique shape can help you maintain a comfortable side position throughout the night.
Positional Sleep Aids: Certain devices, like tennis balls sewn into a back sleep deterrent vest, can gently nudge you back onto your side if you start rolling onto your back during sleep.
Managing Specific Conditions That Cause Breathing Difficulties
While the tips above can provide general relief, some conditions require specific strategies for a comfortable night’s sleep. Here’s how to adjust your sleep routine for optimal breathing based on your health concerns:
4. Adjusting Sleep Habits for Asthma Sufferers
The first line of defense for asthma management is always to take your asthma medication as prescribed by your doctor, including both daily controllers and quick-relief inhalers. Consistent use of medicine helps prevent nighttime asthma attacks that can disrupt sleep and cause shortness of breath.
Prop up the upper body with pillows to reduce nighttime reflux and improve breathing.
It helps to identify and avoid your asthma triggers. Dust mites, pet dander, smoke, and cold air are common culprits. Washing bedding regularly, using air purifiers, and maintaining a comfortable room temperature can significantly reduce nighttime asthma flare-ups. Use a humidifier to maintain optimal humidity levels in the bedroom.
5. Navigating Sleep with Pneumonia and Bronchitis
If you are suffering from pneumonia or bronchitis, prop yourself up with extra pillows or use an adjustable bed to elevate your head and chest. This drainage position helps clear mucus from your airways and eases breathing.
Adequate hydration is key to managing pneumonia or bronchitis. Drinking plenty of fluids helps loosen mucus and congestion, making it easier to cough up and clear your airways. You can also use a humidifier as the moist air soothes irritated airways and promotes healing.
Lastly, stay away from smoke, strong odors, and other lung irritants.
6. Dealing with Post-Nasal Drip
Similar to pneumonia and bronchitis, sleeping with your head elevated helps drain mucus from your nasal passages and reduces post-nasal drip that can irritate your throat and disrupt sleep.
Consider using a wedge pillow or extra pillows to achieve proper elevation.
Using a saline nasal spray or a neti pot before bed can help loosen and clear mucus congestion in your nasal passages, promoting easier breathing throughout the night.
It is also important to address underlying causes. Treat allergies or sinus infections that contribute to post-nasal drip.
Creating an Ideal Sleep Environment
While sleep positions and managing specific conditions are important, your sleep environment plays a crucial role in promoting comfortable breathing at night. Here are some key elements to consider:
7. Use a Humidifier to Add Moisture to the Air
Dry air can irritate your nasal passages and airways, making congestion even worse and making breathing difficult. A humidifier adds moisture to the air, offering several benefits.
Humidity helps loosen mucus and keeps your nasal passages moist, reducing irritation and congestion that can contribute to shortness of breath. The moist air helps vibrate the tissues in your throat less, potentially minimizing snoring and improving sleep quality for both you and your partner.
While a humidifier can be helpful, it’s important to maintain a healthy humidity level between 30% and 50% to prevent mold growth. Consider using a hygrometer to monitor humidity levels and adjust your humidifier settings accordingly. You can find more information on the best humidity level for sleeping here.
8. Ensure Clean, Allergen-Free Air
Allergens like dust mites, pet dander, and pollen can irritate your airways and trigger difficulty breathing, especially at night. An air purifier can trap allergens and dust particles, creating a cleaner breathing environment in your room.
Maintain a regular cleaning routine that includes washing bedding weekly in hot water (at least 55°C or 130°F) to kill dust mites. Vacuum carpets and dust furniture frequently to minimize allergens in your sleep space.
9. Optimize Temperature and Ventilation
An overly hot or cold bedroom can disrupt sleep and make breathing difficult. Aim for a cool bedroom environment, ideally between 60°F (15.5°C) and 67°F (19.4°C). A cooler temperature promotes deeper sleep and reduces sweating, which can exacerbate breathing problems for some individuals.
To achieve cool comfort, use breathable bedding materials like cotton and keep windows open when weather permits to encourage air circulation. A ceiling fan set on low can also help circulate cool air without creating a draft. By incorporating these tips, you can transform your bedroom into a haven for comfortable breathing and a restful night’s sleep.
Lifestyle and Comfort Measures
Creating a supportive sleep environment is essential, but addressing your overall health and well-being also plays a role in promoting comfortable nighttime breathing. Here are some lifestyle tips to consider:
10. Incorporate Relaxation Techniques Before Bed
Stress and anxiety can worsen breathing difficulties. Consider incorporating relaxation techniques into your bedtime routine, such as:
Deep Breathing Exercises: Focusing on slow, controlled breaths can activate your body’s relaxation response and promote deeper, more restful sleep.
Meditation: Meditation helps quiet the mind and reduce stress hormones so that you can fall asleep easily.
Gentle Yoga: Gentle yoga stretches and breathing exercises can promote relaxation and improve your overall lung function.
11. Practice Good Sleep Hygiene
Developing good sleep hygiene habits can significantly improve your sleep quality and breathing comfort. Here are some key practices:
Regular Sleep Schedule: Go to bed and wake up at consistent times each day, even on weekends, to regulate your body’s natural sleep-wake cycle.
Relaxing Bedtime Routine: Establish a calming bedtime routine before sleep that signals to your body it’s time to wind down. This could include taking a warm bath, reading a book, or listening to calming music.
Minimize Screen Time: The blue light emitted from electronic devices can disrupt sleep patterns. Avoid screen time for at least an hour before bed.
12. Maintain a Healthy Diet and Weight
What you eat and your weight can impact your breathing at night. Here’s how to make healthy choices:
Diet: Avoid heavy meals, spicy foods, and excessive caffeine or alcohol before bed, as these can trigger heartburn, acid reflux, or worsen congestion. If you have GERD (Gastroesophageal reflux disease), explore how to sleep with acid reflux to prevent discomfort.
Maintain a Healthy Weight: Excess weight can put a strain on your lungs and diaphragm, making breathing more difficult. Maintaining a healthy weight through a balanced diet and regular exercise can significantly improve your respiratory health and sleep quality.
When to Seek Medical Advice
While managing your breathing difficulties through lifestyle changes and home remedies can be helpful, there are times when shortness of breath might indicate a more serious issue. It’s important to know when to reach out for medical help:
Persistent Shortness of Breath: If you find that you’re constantly struggling to catch your breath, even after trying different sleeping positions or remedies, it’s time to see a doctor.
Worsening Symptoms: If your breathing problems are getting worse over time, despite following your treatment plan, don’t wait. Reach out to your healthcare provider for a thorough evaluation.
Accompanying Symptoms: If you’re experiencing shortness of breath along with chest pain, extreme fatigue, dizziness, or bluish lips or fingernails, seek immediate medical attention.
Existing Health Conditions: If you have a history of heart disease, COPD, or other respiratory issues, be extra cautious. Any new or worsening breathing problems should be checked out by a medical professional.
Quick medical attention in case of these warning signs can help pinpoint the cause of your breathing difficulties and ensure you get the right treatment to feel better and improve your overall well-being.
Monitoring Changes in How You Breathe
Keeping an eye on changes in your breathing, especially during sleep, is really important. If you start to notice new or worsening symptoms like increased difficulty breathing, waking up frequently at night because you can’t catch your breath, or needing extra pillows to prop yourself up for better breathing, it’s crucial to act quickly.
Don’t wait to seek medical help if you notice these changes. Being proactive and paying attention to your body can help you catch potential issues early and get the right treatment sooner rather than later.
Your health and well-being are important, so make sure to regularly check in with yourself and take action if you notice any changes in your breathing. It’s always better to be safe and get the medical attention you need when you need it.
Bottom Line: Addressing Shortness of Breath During Sleep
A well rounded approach helps tackle shortness of breath during sleep. You can start by adjusting your sleep habits to fit your specific condition, like asthma or bronchitis. Keep an eye on any changes in your breathing, and don’t hesitate to reach out for medical help if you notice anything concerning. Trying the best sleeping position for breathing problems and using helpful tools like the Derila pillow can also make a big difference in improving your breathing at night.
Your respiratory health is highly important, so make it a priority to combine these strategies and seek the right medical advice when needed. Take proactive steps to breathe easier and enjoy better sleep.