Sleeping better by breathing through your nose: the definitive guide

Getting a good night's sleep shouldn't be a luxury, but often it is. At ZenFlow, we believe that deep rest begins with proper nasal breathing . Sleeping with your mouth open or a stuffy nose can directly affect your energy, concentration, and even your mood.

Breathe better while sleeping: the power of nasal rest

During sleep, nasal breathing filters, warms, and regulates airflow , promoting more stable oxygenation and a lower heart rate. In contrast, when we breathe through our mouths while sleeping, the body enters a constant state of alertness.

• Heart rate increases.
• The throat and mouth become dry.
• Deep sleep (REM phase) is interrupted.
• Snoring and nighttime awakenings appear.

We notice it ourselves: when we sleep breathing through our nose, rest is more restorative and mornings start with a different energy .

How to start sleeping better

• Clear your nose before bed with a warm shower or nasal rinse.
• Avoid eating dinner too late or consuming alcohol, as these can congest the airways.
• Practice conscious nasal breathing a few minutes before going to sleep (inhale and exhale gently through your nose).
• If needed, use nasal strips to facilitate airflow and maintain nasal breathing throughout the night.

Why do I snore when I sleep?

Snoring often occurs when we breathe through our mouths or when there is partial nasal obstruction. Improving airflow through the nose can significantly reduce snoring.

How can I get used to breathing through my nose while sleeping?

During the day, practice mindful nasal breathing. Your body will gradually adopt this pattern at night as well.

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✍️ Written by Estela and Abraham, founders of ZenFlow — “Master your breath. Master your life.”