How to Breathe Better at Night and Stop Snoring While Sleeping

For those that struggle with snoring, whether it's a new occurrence or you have struggled with the problem for many years, it can be difficult to deal with and affect the quality of both your sleep and those around you. 

Snoring is caused by an incorrect breathing technique or an obstruction of the airways in your nose, meaning it can occur as a result of illness, allergies, or longer-term issues like deviated septums or narrow airways. 

If you find yourself snoring or your partner has commented on your snoring habits, there are various means you can try to reduce and prevent it, including practising breathing techniques, visiting your GP or making use of products like snoring nasal strips to help keep your snoring at bay and ensure a better nights sleep. 

How to breathe better at night

Many people get into bad habits with their breathing techniques which can cause snoring or heavy breathing during the day and night. For example, where we find ourselves breathing through our mouth and not our nose as we should be. There are a few ways to practise your breathing that can help to reduce snoring at nighttime. 

Breathe through your nose

Humans are designed to breathe through their noses, as they purify the air before it passes through to our lungs and ensures our blood is taking in the optimum amount of oxygen. When our body is receiving the right amount of oxygen, it slows down your heart rate and, in turn, ensures a more relaxed state of sleep, benefitting both you and those sleeping nearby. 

Mouth breathing, on the other hand, can cause more air than necessary to be inhaled yet less oxygen to be absorbed into the bloodstream, due to the speed at which the air is inhaled and exhaled. To help reduce snoring and improve your breathing in general, you should make a conscious effort to breathe in and out through your nose as opposed to your mouth if you’ve fallen into a bad habit.  

Engage your diaphragm

Another key aspect of a good night's sleep is to focus on breathing deeply and fully engaging the muscles in your diaphragm. Instead of taking short, fast breaths which can be a bad habit many people fall into when feeling stressed or anxious during the day or night, actively try to inhale air deep into your lungs. One way to do this is to imagine your lungs are like balloons that you need to slowly fill up with air through your stomach. 

A positive of attempting long and slow breathing is that it will help you to fall asleep faster and more easily as it slows down your heart rate and stabilises your blood pressure.  By practising deep breathing during the day and while you try to get to sleep, you can get in the habit of doing so while you sleep and improve the quality of your sleep over time.

Consider structural issues

It’s important to be aware that, for some people, snoring is due to structural issues with the nose, for example, in the case of deviated septums or narrow nasal passages that cause obstructions to air passing through. In this case, you should seek professional advice from your GP who will be able to suggest a solution.

Nasal products to help you stop snoring at night

There are various products available that can help to relieve nasal congestion and help those with narrow nasal passages or an illness like the common cold to sleep better at night and reduce snoring. Weldricks Pharmacy is proud to stock Breathe Right® nasal strips, a well-known brand in the UK that offer a range of the best nasal strips for snoring,  designed to increase nasal airflow considerably overnight. 

Breathe Right® Nasal Strips

Breathe Right® nasal Strips are flexible spring-like bands that gently lift & open your nose for improved airflow. Breathe Right® instantly relieves nasal congestion that can arise from colds, allergies & a deviated septum and is proven to help reduce snoring for a better night’s sleep. The products are drug-free so you can use them alongside medicinal treatments.

What’s more, these strips aren’t just designed for nighttime use, they can be used anytime you want to breathe easier through your nose while exercising, sleeping, or anytime throughout the day. Breathe Right®’s strips come in both their original tan colour and a clear design for those that want a more discreet solution and are suitable for both adults and kids. 

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How do Breathe Right® nasal strips work?

Breathe Right® nasal strips are a drug-free, non-prescription device that works mechanically from the outside to gently open the nose. This reduces the resistance to airflow and provides temporary relief from nasal stuffiness and the snoring noise that this causes, overall improving the ability to breathe.

How do Breathe Right® nasal strips help with snoring?

Nighttime nasal congestion can lead to snoring as you're more likely to breathe through your mouth when there is restricted airflow through your nose. Breathe Right® Nasal Strips work to improve airflow in your nose, which can help your body to naturally breathe better through your nose and reduce snoring. As mentioned above, however, if you suspect your snoring is a symptom of a serious condition, like sleep apnoea or a deviated septum, please seek professional advice from your GP.

How do Breathe Right® nasal strips improve sleep?

If you're having difficulty sleeping at night, it may be because you're not breathing well through your nose. Even subtle breathing difficulties can lead to tossing and turning, fitful or disruptive sleep, waking up frequently, or waking up tired. Breathe Right® Nasal Strips open your nose so you can breathe with your mouth closed, and that can help you sleep better.

Breathe Better, sleep better

 

How do Breathe Right® nasal strips help those with a deviated septum?

Millions of people have a deviated septum, which is a bend in the cartilage or bone that separates the nostrils. Symptoms include an airflow blockage through one or both nostrils, difficulty sleeping, chronic nasal stuffiness, and loud breathing or snoring. While Breathe Right® nasal strips should not be considered an alternative to a surgical correction, they can provide temporary relief by allowing air to pass more easily through the nose.

Which Breathe Right strips are best for you?

Breathe Right’s nasal strips come in both their original tan design and clear, with the Original nasal strips designed for normal to oily skin, and the clear strips recommended for those with sensitive or dry skin types. The strips also come in two sizes: small/medium and large. Small/medium fits 75% of adult noses, whereas large is designed for those with larger noses than average.