Two Simple Ways to Improve Your Sleep Tonight

Charles Dickens just walked into a hotel room. The year is 1860. As arguably the most famous author alive, you might think he set up his writing station and poured a glass of Brandy. Instead, he pulled out his compass and rearranged the place [1].

Dickens’ Odd Fix for Insomnia

Dickens believed that sleeping with his head toward the north helped with his insomnia. This sounds funny but is probably more helpful than his previous solution, which was to walk all night, sometimes covering up to 30 miles [2].

Although Dickens’ sleeping habits were peculiar, it was his keen observations of others that changed sleep science.

Joe’s Snoring and Sleep Science

In 1836, Dickens began writing The Posthumous Papers of the Pickwick Club, also known as The Pickwick Papers. In it, Dickens’ character “Joe” displayed all of the classic characteristics of sleep apnea. Joe was always tired, he fell asleep during the day, and he snored loudly.

Sleep scientists credit this work as being the first accurate observations of sleep-disordered breathing [3], recording it 120 years before the science caught up.

Modern Sleep Science Catches Up

Today, estimates of sleep-disordered breathing are, well, breathtaking. The term “sleep-disordered breathing” itself is rather generic. It covers a wide range of issues related to sleep and breathing (most commonly, obstructive sleep apnea).

However, in 1996 a review study was published that sheds light on the mechanisms that cause sleep-disordered breathing. This research helps explain why it is so common and provides suggestions as to what we can do about it.

Sleep and Breathing State-of-the-Art Review: Sleep-Induced Breathing Instability

(Published in Sleep in 1996 — Click Here to Read Full Summary)

The main conclusion from this study is that your breathing system does not work the same during sleep as it does during wakefulness.  

For example, there is less input to the muscles that keep your upper airways open, which can narrow or collapse them. This narrowing of the upper airways also increases breathing resistance. Additionally, sleep dampens the chemoreflexes that usually keep blood pH in a tight range. 

Interestingly, this “State-of-the-Art Review” concluded that carbon dioxide (CO2) could potentially help with sleep-disordered breathing. CO2 could stimulate the chemoreflexes that keep breathing steady. Additionally, CO2 is a smooth muscle dilator, which would help increase blood flow to the muscles that keep the airways open.

Two Ways You Can Start Tonight

1. Tape Your Mouth

You can start adding CO2 to your breathing tonight by taping your mouth during sleep, which will reduce breathing volume and increase CO2.

Paradoxically, while nose breathing increases resistance during the day, it reduces upper airway resistance during sleep. This small change will help you breathe better during sleep and wake up feeling refreshed and energized.

2. Breathe Less During the Day

You can also practice light breathing during the day to train your body to tolerate more CO2. By doing this consistently, you can reset your baseline CO2 back to normal values and ultimately improve your breathing during sleep.  

In good breath,
Nick

P.S. I think we all need a smile like this right now.

References

[1] Source: https://www.pharmaceutical-journal.com/opinion/blogs/how-dickens-got-a-good-nights-sleep/11074673.blog (I made up the little hotel story to go with it…he might have in fact poured some Brandi too…)

[2] Source: https://academic.oup.com/sleep/article/15/3/264/2749285 

[3] Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365094/

Our Breathing is Shallow and Irregular for 1/3 of Our Lives

Two weeks ago, we discussed some surprising aspects of breathing during sleep.
Quick recap:

• Breathing volume is significantly reduced (by 8-16%)

• O2 drops and CO2 increases significantly

• Breathing rate remains the same, or even increases

I often work backwards, reading one paper, then getting super excited and reading the papers it referenced. The study I’m sharing this is part of my trip down the rabbit hole of breathing during sleep.

Respiration During Sleep in Normal Man

(Click Here to Read the Full Summary)

Healthy participants were studied during sleep between the hours of 10 PM and 7 AM. None of the subjects reported sleep problems or sleep-disordered breathing (not that they would know, I guess).

They found that during non-REM sleep, breathing volume reduced between 6% and 8% from awake values. During REM sleep, breathing volume decreased by as much as 16%. Interestingly, most of these subjects had a faster breathing rate during sleep. This suggests that their breathing was shallower and lighter during sleep than while awake.

Their breathing patterns were also irregular, especially during REM sleep. (Some participants had somewhat regular breathing during non-REM sleep, but they all had unstable breathing during REM). This reduced and irregular breathing led to an estimated 39% decrease in gas exchange in the lungs, which then led to relative hypoxia (low O2) and hypercapnia (high CO2).

And the most interesting part? These findings are considered normal. These somewhat counterintuitive breathing patterns are what our bodies are meant to do during sleep.

Personally, I find it fascinating that during our body’s most restorative process (and when we have no control), our breathing is significantly reduced. If we naturally breathe less and increase CO2 during sleep, there is clearly something to it.

I’m not quite sure what to make of our shallow breathing during sleep. It might be that, because we’re lying down, we don’t need to bring air as deep into our lungs to match blood flow. In any case, it appears to be related to breathing less.

If we breathe less during sleep, and sleep is so important for health, maybe we should try it during the day sometimes too?

In good breath,
Nick

Our somewhat surprising breathing patterns during sleep

We spend 1/3 of our life sleeping. And sleep is arguably one of the most important aspects of good health. Therefore, I expected that during sleep, breathing would be slow, deep, and rhythmic (i.e., “perfect”).

However, a review published in 1984 in Clinical Science showed that breathing rate is actually highly variable during sleep. In fact, breathing rates often increase and become irregular and shallow, especially during rapid eye movement (REM) sleep.

Although breathing rate might increase, the overall breathing volume is reduced, dropping as much as 16% from waking values.

This drop in volume is accompanied by relative hypoxia (low O2) and hypercapnia (high CO2). We discuss improving CO2 tolerance quite often. During sleep, your CO2 tolerance increases by as much as 66%.

What do these findings mean from a practical perspective?

Well, sleep is clearly a time when breathing should reduce and CO2 should increase. Therefore, if you are sleeping with your mouth open, you are likely overbreathing and not reaching the physiological states your body was meant to reach during sleep.

Luckily, this is an easy fix. Simply taping your mouth at night will restore nasal breathing and will provide the first step in reducing breathing volumes to their natural levels during sleep.

If you are not already, give it a shot. This one small change has had the greatest positive impact on my health and energy. It might do the same for you.

In good breath,
Nick