Latest news with #Time4Sleep
Tom's Guide
02-07-2025
- Health
- Tom's Guide
No, not mouth tape — experts shares five safe ways to stop mouth breathing at night
If you wake up with a dry mouth, bad breath, or you've been unusually snoring, it could mean you've been mouth breathing. Nasal congestion, stress, or more serious issues, can all trigger nighttime mouth breathing, which can disrupt the quality of your sleep and contribute to dental problems and even sleep conditions. So, what's the solution? Mouth taping has become a popular cure on social media, but we look at whether it's safe and what the alternatives are. And, we also explore why you may be mouth breathing at night, the potential health downsides, and how to start breathing through your nose. One survey conducted in the US indicated that more than half of us are mouth breathers at night, while studies show that sleep disorders such as sleep apnea can cause mouth breathing. But what are the other reasons? 'We default to breathing through our noses during sleep; however, if there is obstruction of the nasal passageways or we cannot get sufficient air through the nose, we switch to mouth breathing. Some potential causes of nasal obstruction include nasal congestion from allergies, colds, or sinus issues, which makes breathing through the nose difficult,' explains medical director at Dreem Health, Dr. William Lu. However, it could be a sign of a bigger problem, like a 'deviated septum, large adenoids, or nasal polyps can also obstruct airflow, leading to mouth breathing as a fallback. In some cases, conditions like snoring and sleep apnea contribute to this, as the body struggles to maintain proper airflow during sleep," he adds. Stress can also contribute to mouth breathing, as, according to Trauma Research UK, when we're anxious and our body shifts into "fight or flight" mode, we're more likely to shift into mouth breathing. Celebrities and TikTokers may have made mouth taping popular, but does it work, and is it safe? Dr. Lu explains that mouth tape can help some people sleep better by 'encouraging nasal breathing. For people who mouth breathe due to habit rather than a structural or medical issue, mouth tape can gently train the body to keep the mouth closed at night.' However, he adds that it can be risky and it's not suitable for everyone: 'Especially those with significant nasal obstruction, moderate to severe sleep apnea, or breathing difficulties.' Dr Hana Patel, sleep expert at Time4Sleep, adds that she wouldn't recommend the trend either, as you can 'run the risk of blocking airflow.' However, she explains there are many health benefits to nasal breathing. 'Our noses filter the air that we breathe, filtering and taking away material such as dust, pollen, ash, bacterial and hazardous particles.' If you're a back sleeper, then you should think about switching to your side. This is because sleeping on your side can help by 'promoting better airflow through the nose and minimising airway obstruction. Side sleeping helps keep the airway more open and reduces the likelihood of the tongue falling back, which makes it easier to breathe through the nose,' explains Dr Lu. If sleeping on your side doesn't help, a drug-free solution could be nasal strips, which are simply placed over your nose before you go to sleep. So, how do they help? 'Nasal strips can help by physically opening the nasal passages, making it easier to breathe through the nose during sleep,' explains Dr Lu. 'This can improve airflow, especially for people with nasal congestion due to allergies, colds, or a deviated septum. By enhancing nasal breathing, nasal strips can reduce snoring, improve sleep quality, and lower the likelihood of breathing through the mouth.' A mouth guard as you sleep may seem excessive, but for those whose mouth breathing is tied to jaw position, it can help to keep your mouth closed when you sleep, and also help to improve overall sleep quality. 'An oral appliance can help by keeping the mandible in a forward and closed position. This helps to keep the airway open by repositioning the lower jaw and tongue, which can prevent obstruction and reduce the need for mouth breathing,' says Dr Lu. While the best dehumidifiers are great for drawing moisture away from the air, using a humidifier at night can help keep you stay hydrated as it adds moisture to the air, says licensed clinical psychologist and sleep expert Dr. Leah Kaylor. 'Dry air can make your nasal passages and throat feel irritated, leading to more mouth breathing. A humidifier adds moisture to the air, making it easier to breathe through your nose and reducing dryness and irritation," she explains. While having a few glasses of wine can help you relax after a stressful day, and initially help you fall asleep, it can play havoc with your sleep quality and may even make mouth breathing worse. So, why is this? Dr. Kaylor explains that: 'Alcohol relaxes the muscles in your throat and jaw. That makes your mouth more likely to fall open during sleep and can worsen snoring and breathing issues. Steering clear of alcohol — especially within a few hours of bedtime — can make nose breathing easier and improve your sleep quality.' There are certain risks associated with mouth breathing at night, including the following. Both snoring and sleep disorders are associated with mouth breathing, says Dr. Kaylor. 'Obstructive Sleep Apnea (OSA) is a common sleep disorder characterised by repeated interruptions in breathing during sleep due to the obstruction of the upper airway," she explains. According to research, mouth breathing is common in those who have Obstructive Sleep Apnea (OSA), but it can also increase the severity of the condition. Dr. Kaylor also explains that during sleep, especially when we're mouth breathing, the muscles in the throat relax. 'For some sleepers, these muscles become overly relaxed, causing the soft tissue in the back of the throat to the point of partial or complete airway collapse. As air tries to flow through this narrowed passage, it can create vibrations in the soft tissue, resulting in the sound of snoring.' It might sound obvious, but sleeping with your mouth open can leave you feeling very dry by the morning. However, the effects go beyond just a dry mouth. Dr. Lu explains that 'mouth breathing at night can increase the risk of cavities and gum disease,' as the lack of saliva creates the perfect environment for bacteria to thrive. One study of 55 children between the ages of 5 and 14 showed that mouth breathing can result in bad breath, with the researchers concluding that "statistically significant association between halitosis and mouth breathing." One possible cause of this identified by the researchers was that breathing through your mouth dries it out, reducing saliva production, and saliva plays a key role in keeping bacteria (and bad breath) at bay. John Hopkins Medicine also notes that a dry mouth due to mouth breathing can be a cause of bad breath. The result if you mouth breath at night may be a less-than-fresh start to your morning. If you suspect you are breathing this way at night, it's worth keeping some mouthwash or water nearby to help combat morning breath.
Tom's Guide
28-06-2025
- Health
- Tom's Guide
Sleep experts reveal the 5 biggest nighttime routine mistakes that are ruining your sleep
A good night's sleep starts long before you climb into bed, but you could also be disrupting your sleep with nighttime routine mistakes too. From helping you wind down mentally to preparing your body for rest, evening rituals can make a big difference to how well you sleep and how you feel the next day. But while many of us have adopted a meditation routine or swear by cutting screen time, there are common mistakes that could be sabotaging your sleep without you realising it. To find out where you could be going wrong, we spoke to four sleep experts about what your nighttime routine should really look like, and the biggest mistakes they see people making. Your circadian rhythm, essentially your internal body clock, is surprisingly sensitive and can be easily disrupted by factors like light exposure, stress and screen time. These disruptions can interfere with your natural sleep-wake cycle, making it harder to fall asleep or stay asleep. That's why establishing a consistent nighttime routine is so important. 'Establishing a regular nighttime routine is beneficial for people of any age, including adults,' says Dr. Hana Patel, the Resident Sleep Expert at Time4Sleep. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. 'Creating a routine with a regular bedtime helps to develop a regular sleep-wake cycle and rhythm, which will programme your body to sleep better during the night, helping you to feel more rested during the day.' We've asked the experts about the biggest nighttime routine mistakes they've seen and how they can ruin your sleep. Here are the top mistakes.. Even when your body feels exhausted, your internal clock will find it difficult to fall asleep if you don't keep your bedtime and wake times consistent. 'Going to bed at drastically different hours confuses your internal clock, making it harder to fall asleep naturally,' says naturopathic physician Dr. Trevor Cates. 'A consistent routine supports the body's natural circadian rhythm, which governs our sleep-wake cycles.' If you currently have a very late wake-up and bedtime and struggle to change it, try to adapt your bedtime over a few weeks, gradually resetting your sleep schedule, rather than trying to force your body into a new bedtime. It's so tempting to look at that last WhatsApp message or scroll endlessly on your phone at night, but this habit could be affecting your sleep. 'The most common vice I hear from my patients is their inability to turn off screens before bed,' says sleep expert Dr. Chelsea Perry. 'Even if they think they're doing a good thing by reading in bed, if it's on a phone or tablet, the blue light is interrupting the brain's ability to 'turn off' and get into the proper sleep cycle.' You should allow at least three hours for your food to digest, so if you're getting in from the gym at 8 pm and not eating until 9 pm, your body is still processing it as you climb into bed. So, why is this? 'Heavy meals near your bedtime can disrupt digestion and blood sugar balance, leading to restless sleep or early waking,' says Dr. Cates. Try and finish your dinner around 7pm, and that means any evening snacks too. If you're struggling, follow the 10-3-2-1-0 rule. We're definitely not going to discourage you from going to the gym, or for that evening run, but make sure you leave yourself enough time to wind down before you go to sleep. 'Overstimulating activities, like intense workouts or stressful conversations could spike cortisol and adrenaline, which can keep the brain alert well past bedtime,' Dr. Cates says. Instead, opt for a gentle walk or some yoga. This will help you wind down and clear your mind ready for bed. If you want more tips, check out our guide on how to exercise for better sleep. If you've met friends for dinner and still have conversations buzzing in your head, it could impact your sleep, says sleep coach Chevy Mermelstein. 'Going straight from an active, social evening to bed leaves your nervous system buzzing instead of calm,' she explains. Making sure you have time to wind down, with some chilled music, reading or meditation can help to calm your nervous system. Everyone is different and will benefit from different bedtime habits. But below are some tips for developing the right nighttime routine for you. If you know that sleep is going to bring on anxiety, find a calming activity that works for you. We're all different, so if the thought of doing yoga doesn't appeal to you, try something that you know will help your body and mind calm down. 'Relaxation techniques such as meditation or journaling help reduce stress and lower blood pressure and heart rate,' explains Perry. Most of us need between 7–9 hours of sleep each night to give our bodies enough time to move through the full sleep cycle, including deep sleep and REM (rapid eye movement) stages. These stages are crucial for both physical and mental restoration, helping everything from muscle repair and immune function to memory consolidation and emotional regulation. Our body thrives on rhythm. 'Going to bed and waking up at roughly the same time daily (even on weekends) helps train your circadian rhythm for deeper, more efficient sleep,' Dr. Cates explains. However, it's important to find a sleep schedule that works for you. If you're a night owl, going to bed too early could leave you lying awake for hours. On the other hand, if you're a morning person, you may naturally start winding down by 10pm. Understanding your sleep patterns can make it easier to fall asleep and wake feeling rested. 'Creating a regular routine, both before bed and during the day, helps us to form good daily habits and feel more productive and focused,' explains Dr. Patel. Dr. Perry goes on to recommend a warm shower or bath before bed, as it 'causes a drop in body temperature after getting out, which is an internal signal for sleep onset.' Making sure your sleep environment is conducive to sleep is also a great habit to get into. 'Dimming room lights and turning off overhead lighting helps signal to your brain that it is getting later in the evening, and a natural release of melatonin will be triggered,' she adds. For Dr. Cates, a 'cool, dark, quiet bedroom' is important as it 'sends a strong signal that it's time for sleep.' 'Consider blackout curtains, a white noise machine, or an eye mask for added support,' he advises.
RTÉ News
21-05-2025
- Health
- RTÉ News
What's a sleep divorce, and could it help your relationship?
In today's wellness-focused world, where sleep is recognised as a crucial pillar of good health, "sleep divorces" – where partners choose to sleep in separate beds or bedrooms – are becoming increasingly popular. This trend has even been embraced by several celebrities, including comedian Katherine Ryan. On the latest episode of her podcast, What's My Age Again?, Ryan chatted with her guest, Bryony Gordon, about sleeping arrangements. Gordon shared: "I like my sleep. I think sharing a bed with your husband is overrated." Ryan then revealed that she spends most nights sleeping in her children's nursery. When asked by Gordon if she shared a bed with her husband, Ryan said: "I would. But he snores. He does sweat in his sleep sometimes. I prefer to sleep alone, but I would be willing to do it. But we have very small children who still wake through the night, and I sleep in their room like the f****g dog on Peter Pan." We want to know why so many couples are opting for a sleep divorce and if separate beds are the key to a good night's sleep, so have consulted with some top sleep experts to find out… What are the typical reasons couples consider sleeping separately? "Good-quality sleep is crucial for both physical and mental wellbeing, increasing energy levels, improving mood, and promoting better overall health," says Dr Hana Patel, resident sleep expert at Time4Sleep. "A sleep divorce can help couples to address potential sleep disruptions such as snoring or restlessness. "If you are finding that sleeping with your partner is causing you to experience chronic lack of sleep, and you find that your health and wellbeing are suffering as a result, it may be time to consider a sleep divorce." A survey conducted by The Sleep Council in 2009 found that less than one couple in 10 (7%) had separate beds, suggesting the rate of separate sleeping has roughly doubled in the past decade. "This research also found that 38% of men and 36% of women quoted snoring as the number one reason for a sleep divorce," says Dr Ryan Cheong, ENT (Ear, Nose, Throat) consultant and sleep surgeon at Cleveland Clinic London. However, other factors such as fidgeting can also disrupt co-sleeping. "If your bed partner is fidgeting or moving around, or if you have different sleeping patterns these factors can potentially disrupt the quality of sleep," notes Cheong. "Also, if your partner has very strong, different preferences for their sleeping environment, like temperature, light exposure, mattress comfort or material, then that can be an issue as well." When should you seek help for snoring? "With my patients we usually look into how to improve their co-sleeping and explore ways to reduce the symptoms of snoring first, before talking about a potential sleep divorce," says Cheong. "Snoring can improve through various lifestyle modifications, like diet and exercise, and with things like mandibular advancement devices." But symptoms like loud snoring, gasping and choking noises during sleep and daytime tiredness and mood swings could signal a more serious issue like sleep apnea disorder. "It is estimated that approximately eight million people in the UK have obstructive sleep apnea, and this can have a significantly increased risk of things like strokes and heart attacks," warns Cheong. "There are different treatments on offer, like hypoglossal nerve implants. Both the Genio Nyxoah and the Inspire implants trials that were conducted by myself and my team have been shown to improve both the patient's sleep apnea as well as snoring by the bed partner." Is there any research that suggests the opposite – that we actually sleep better next to someone else? " Research suggests that there's a 10% increase in rapid eye movement sleep when we're co-sleeping," explains Cheong. "The discussions about why this might be the case stems from the social aspect of human evolution, that we tend to be quite social creatures in nature, and having a partner, and in this case a bed partner, gives us the sense of security." What can couples do to improve their shared sleep environment? "Ensure that you are having good discussions about your sleeping schedules and are optimising your sleeping environment," advises Cheong. "Make sure that the room is as dark as possible, for example. "Lower temperatures can also help with having a good night's sleep. So, be mindful of the temperatures, the material of the mattress, the material of the blanket, and the preferences of your bed partner." How would you recommend someone bringing up the idea of a sleep divorce to their partner? "As long as the discussion and the request is coming from a place of respect, love and understanding, then it's more likely to be received well by your bed partner when the subject is brought up," says Cheong. Patel agrees and adds: "If you think that a sleep divorce may be beneficial, discuss the idea with your partner and try testing it out for a short period of time to see if it works for you. "Whilst some may assume that a sleep divorce hinders bedroom intimacy between couples, in fact, it can significantly enhance intimacy and the overall quality of a couple's sex life, particularly for those in long-term relationships. This is because increased energy levels and improved mood from better sleep are important factors in encouraging a healthy libido."
Daily Record
13-05-2025
- Health
- Daily Record
Best sleep positions for back pain and snoring, according to experts
The way you sleep could be having a bigger impact on your health than you realise - from back pain to snoring, certain sleep positions can help to alleviate symptoms We all have a favourite way to nod off, be it curled up on our side, flat on our back, or face-down in dreamland. But could the position we sleep in be affecting our health? While most of us are aware that seven to nine hours of sleep is recommended for adults, the posture we adopt during slumber might be just as crucial for our health. From alleviating backache to cutting down on snoring, the importance of sleep posture on our overall health may be more significant than previously thought. So, does one sleeping position outshine the rest for health benefits? We've consulted with the experts to find out. Do certain sleeping positions exert more pressure on our joints? Dr Hana Patel, an NHS GP and sleep specialist at Time4Sleep, sheds light on how different sleeping positions affect us: "Different sleeping positions generate different surface contact, putting pressure on various joints," she says. "The three basic sleep positions – supine (lying on your back), side, and prone (lying on your front) – require different types of support when it comes to your mattress." She warns that some positions, like lying on your stomach, can lead to spinal stress and result in back pain due to lack of support. Does the way you sleep influence back pain? "Sleep is massively important for recovery, regeneration and injury prevention, but for those living with back pain it can feel impossible to get the optimum eight hours per night," acknowledges Mr Michael Fatica, lead osteopath and co-founder of Back in Shape Program. "To make matters worse, back pain and sleep are interconnected, with some research showing that insufficient sleep can exacerbate problems, so it can feel like an unwinnable battle for many sufferers." Which sleeping positions should be avoided by those suffering from back pain? "If you have back pain, you should try to avoid lying face down to avoid increased pressure on your spine and neck," advises Patel. "Instead, try sleeping in one of two positions; the first is on your side with the knees drawn up, and the second is on your back with a small pillow underneath the back of the knees to maintain the natural curve of the lower back." Are there any sleeping positions that aid breathing? "If you have breathing issues like sleep apnoea, then your symptoms may be worse when lying on your back because gravity can cause the tongue and soft palate to fall back and narrow the airway," explains Patel. "Try sleeping on your side to combat this." Is there a universally best sleeping position? "There is no perfect position for good quality sleep that I would recommend, as it often differs from person to person," says Patel. "The NHS generally recommends not to sleep on your front as you are more likely to move out of the midline position and strain your neck. "Several studies show that sleeping on the right side is associated with improved sleep quality, like fewer awakenings in the middle of the night. Another study has found that sleeping on your left side is associated with less acidity and reflux symptoms." In certain situations, such as pregnancy, the NHS does suggest a specific sleeping posture. "For example the safest position to go to sleep while pregnant is on your side, either left or right," says Patel. "This helps to improve the flow of blood and oxygen to the baby, and is safer for both it and the mother." What factors are more important for sleep quality than sleep position? Evening activities can greatly enhance sleep quality, particularly for those experiencing back pain. "If you're sedentary, move more in the crucial 'two hour' window before bedtime," advises Fatica. "Go for a walk, make a drink, perform some light stretches such as some simple hip flexor and hamstring stretches." Stress is another significant factor that can affect how well you sleep, adds Fatica. "Establishing a relaxing bedtime routine will help your mind and body wind down," suggests Fatica. "This could include reading a book, listening to calming music, or practicing meditation or deep breathing exercises." Moreover, selecting the right mattress is crucial to a good night's sleep. "There aren't bad mattresses, just old mattresses," Fatica notes, pointing out that it's not about hard versus soft mattresses. "Ultimately, it's what best allows you to sleep with your spine in a neutral position – everybody is different." For those battling insomnia, consider an additional cushion for comfort. Fatica recommends: "For optimal spine alignment and to help alleviate pain, simply placing a pillow between the knees can significantly help when sleeping on the side, it can also be used to make sure your neck is aligned properly if you have thinner pillows".
RTÉ News
13-05-2025
- Health
- RTÉ News
Front, back or side: What's the healthiest position to sleep in?
We all have our go-to sleeping position – whether it's curled up on our side, stretched out on our back, or face-down in a deep slumber. But beyond comfort, does the way we sleep affect our health? While most adults know they should aim for seven to nine hours of rest each night, the position we sleep in may be just as important as the duration. From easing back pain to reducing snoring, sleep posture may play a bigger role in our well-being than we think. So, is there a particular sleeping position which trumps the others? We asked the experts. Can some sleeping positions put more strain on our joints than others? "Different sleeping positions generate different surface contact, putting pressure on various joints," explains Dr Hana Patel, resident sleep expert at Time4Sleep. "The three basic sleep positions – supine (lying on your back), side, and prone (lying on your front) – require different types of support when it comes to your mattress. "Unsupported sleeping positions, like sleeping on your stomach, can place stress on the spine and lead to back pain." Can your sleeping position impact back pain? "Sleep is massively important for recovery, regeneration and injury prevention, but for those living with back pain it can feel impossible to get the optimum eight hours per night," recognises Mr Michael Fatica, lead osteopath and co-founder of Back in Shape Program. "To make matters worse, back pain and sleep are interconnected, with some research showing that insufficient sleep can exacerbate problems, so it can feel like an unwinnable battle for many sufferers." Which sleeping positions should people with back pain avoid? "If you have back pain, you should try to avoid lying face down to avoid increased pressure on your spine and neck," says Patel. "Instead, try sleeping in one of two positions; the first is on your side with the knees drawn up, and the second is on your back with a small pillow underneath the back of the knees to maintain the natural curve of the lower back." Are there any sleeping positions that are better for breathing? "If you have breathing issues like sleep apnoea, then your symptoms may be worse when lying on your back because gravity can cause the tongue and soft palate to fall back and narrow the airway," says Patel. "Try sleeping on your side to combat this." Is there a best sleeping position or does it depend on individual factors? "There is no perfect position for good quality sleep that I would recommend, as it often differs from person to person," says Patel. "The NHS generally recommends not to sleep on your front as you are more likely to move out of the midline position and strain your neck. "Several studies show that sleeping on the right side is associated with improved sleep quality, like fewer awakenings in the middle of the night. Another study has found that sleeping on your left side is associated with less acidity and reflux symptoms." There are some instances, such as during pregnancy, where particular sleeping positions are recommended. "For example, the safest position to go to sleep while pregnant is on your side, either left or right," says Patel, "This helps to improve the flow of blood and oxygen to the baby, and is safer for both it and the mother." What factors are more important for sleep quality than sleep position? What you do in the evening before you go to bed can improve the quality of your sleep, especially if you have back pain. "If you're sedentary, move more in the crucial 'two hour' window before bedtime," advises Fatica. "Go for a walk, make a drink, perform some light stretches such as some simple hip flexor and hamstring stretches." Stress can also significantly impact sleeping patterns, adds Fatica. "Establishing a relaxing bedtime routine will help your mind and body wind down," says Fatica. "This could include reading a book, listening to calming music, or practicing meditation or deep breathing exercises." In addition, it's important to invest in a good mattress that works for you. "There aren't bad mattresses, just old mattresses," says Fatica. "It's also impossible to say whether a hard mattress is better than soft. "Ultimately, it's what best allows you to sleep with your spine in a neutral position – everybody is different." And if you are struggling to sleep, grab an extra pillow. "For optimal spine alignment and to help alleviate pain, simply placing a pillow between the knees can significantly help when sleeping on the side, it can also be used to make sure your neck is aligned properly if you have thinner pillows," says Fatica.
