A lower CP reﬂecting larger breathing volume will result in many of the symptoms below. How many do you experience?
• Sleep apnoea (holding your breath many times throughout the night)
• Disrupted sleep
• Racing mind
• Needing to use the bathroom at about 5 am or 6 am
• Children wetting the bed during the night
• Fatigue ﬁrst thing in morning
• Brain fog upon waking
• Dry mouth
• Upper or lower respiratory complaints
• Do not eat anything two hours before going to bed as food increases breathing.
• A cool bedroom is best (but not cold). It is better to have no central heating in a bedroom and to ensure that your duvet or bedclothes are not excessively warm. High temperatures increase breathing. In addition, an airy bedroom is best.
• Don’t sleep on your back. Instead, sleep on your tummy or left hand side. Sleeping on your back is by far the worst position as there is no restriction to your breathing. The tummy is the most preferred position, as the weight of your body against the mattress will automatically help you breathe less.
• Ensure that your mouth is closed at night.
To eliminate insomnia, reduce your breathing by relaxing for ﬁfteen minutes before bed. Sit on a chair or in a meditation position. Close your eyes and follow your breathing. Continuously allow your breathing to quieten and relax. Feel a comfortable and tolerable air shortage. This will ensure continued sleep without disruptions.
Closing your mouth at night
We recommend that adults wear a paper tape while sleeping to gently keep their lips together. Paper tape can be bought at most chemists. A good brand is 3M and a suitable size is one inch. Apply it horizontally to cover your mouth. If you are unable to place it in a horizontal position, then place it vertically. Before applying, fold over a tab at either end of the tape to make removal easier in the morning. Wearing the tape at night is imperative to a good night’s sleep and will signiﬁcantly improve your energy levels upon waking. In fact, all of the symptoms listed above will be reduced if you keep your mouth closed at night. If you have had copious amounts of alcohol, are epileptic or are feeling nauseas, do not wear the tape.
Some people may possibly, and very reasonably, experience panic at the thought of having their mouth taped. To help overcome this, put the tape on your mouth half an hour before going to bed. This should be enough time to allow you to adjust to using the tape and to overcome any nervousness. For the ﬁrst few nights, wearing the tape will feel a little strange. It may come off during the night, but at least you will have spent some hours breathing through your nose.
Continue to wear the tape until you have managed to change to breathing through your nose at night. How long this takes will vary with the individual. Breathing through your nose will result in a wet mouth when you wake up. If your mouth is dry upon waking, you know that your mouth was open during sleep.