How Breathing Affects Sleep Quality—And What You Can Do About It

Introduction: Better Breathing, Better Sleep

You might not think much about how you breathe while you sleep. But the truth is, breathing is the foundation of sleep quality. Poor breathing patterns can quietly sabotage your rest, leaving you tired, foggy, and emotionally drained even if you’re sleeping 7 to 8 hours a night.

At BreatheWorks, we know that how you breathe while awake often carries over into the night—and that poor breathing habits, like mouth breathing, are one of the most overlooked contributors to sleep disturbances. Fortunately, improving breathing patterns through structured care, including myofunctional therapy, can dramatically improve how well you sleep and how good you feel.

How Breathing Impacts the Brain During Sleep

During deep sleep, your breathing rate slows and becomes more regular. This calm state is essential for physical recovery and emotional regulation. However, dysfunctional breathing—including shallow, rapid, or oral breathing—can disrupt this process.

According to the NIH, poor oxygenation during sleep has been linked to:

• Disrupted REM and deep sleep cycles

• Increased cortisol (stress hormone) levels

• Poor memory consolidation

• Greater risk of anxiety and depression

When the airway narrows due to low tongue posture, slack jaw, or oral collapse, it can reduce airflow, fragment sleep, and increase your risk for obstructive sleep apnea or UARS (Upper Airway Resistance Syndrome).

The Link Between Mouth Breathing and Sleep Disturbances

Mouth breathing is not just a daytime habit. At night, it dries out the mouth, lowers nitric oxide production, and destabilizes the airway. It also affects oral posture and facial development in children, which can lead to lifelong structural changes that impair breathing.

Mouth breathing during sleep is associated with:

• Snoring or noisy breathing

• Dry mouth and throat in the morning

• Sleep disturbances or frequent waking

• Daytime fatigue and difficulty concentrating

• Increased likelihood of TMJ dysfunction or tooth grinding

The good news? Mouth breathing is treatable. At BreatheWorks, we offer personalized mouth breathing treatment plans led by licensed speech-language pathologists who specialize in airway and orofacial function.

What Is Myofunctional Therapy and How Does It Help?

Myofunctional therapy is a highly targeted, exercise-based therapy that improves the tone, coordination, and function of the muscles used for breathing, speaking, chewing, and swallowing. At night, these muscles help maintain an open, stable airway.

By strengthening:

• The tongue (to rest on the palate, not the floor of the mouth)

• The lips (to maintain closure for nasal breathing)

• The soft palate and pharyngeal walls (to reduce airway collapse)

...myofunctional therapy supports better breathing and reduces the likelihood of airway resistance that disrupts sleep.

This therapy is particularly effective when combined with other medical or dental treatments, and is non-invasive, medication-free, and supported by a growing body of research.

The BreatheWorks Approach

At BreatheWorks, we offer comprehensive evaluations that go far beyond a sleep questionnaire. Our expert speech therapists assess the mechanics of breathing and the function of the oropharyngeal system—the tongue, jaw, lips, and airway.

Our approach includes:

• Assessment of nasal vs. oral breathing patterns

• Evaluation of tongue posture, strength, and range of motion

• Screening for sleep-disordered breathing symptoms

• Collaboration with ENTs, orthodontists, and sleep specialists when needed

• Custom myofunctional therapy plans to retrain breathing and oral posture

We believe that small, functional changes can lead to big improvements in sleep and quality of life.

Signs That Breathing May Be Disrupting Your Sleep

You may benefit from a BreatheWorks airway and breathing evaluation if you experience:

• Habitual mouth breathing, day or night

• Snoring or dry mouth in the morning

• Frequent waking, tossing and turning, or unrefreshing sleep

• Bedwetting (in children) or restless legs

• Difficulty waking in the morning or needing naps

• Mood changes, anxiety, or difficulty focusing during the day

• Diagnosed or suspected obstructive sleep apnea or UARS

Final Thoughts: Reclaim Rest Through Better Breathing

How you breathe is how you live—and how you sleep. If you’re waking up tired, foggy, or anxious, your breathing habits may be interfering with your ability to reach deep, restorative sleep.

At BreatheWorks, we combine modern research, proven therapies, and compassionate care to help you breathe, sleep, eat, talk, and feel better. Whether you’re dealing with chronic fatigue or just want to optimize your wellness, we’re here to support your journey with whole-patient care.

Sources:

• National Institutes of Health. "Sleep and Oxygen Regulation."

• American Academy of Sleep Medicine. "Oral Appliance and Myofunctional Therapy Guidance."

• Guilleminault C, Huang YS. "Upper Airway Resistance Syndrome: An Update."

• ASHA.org. Scope of Practice in Speech-Language Pathology.

• BreatheWorks.com. Myofunctional Therapy and Airway-Centered Treatment Philosophy.