Home Personal Psychology Sleeping/Dreaming Dorveille and Breath: Two Sleep-Enhancing Strategies

Dorveille and Breath: Two Sleep-Enhancing Strategies

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We are all aware of one other procedure for cleansing one’s nose. We simply have to cut (or even just smell) an onion. Our nose reacts immediately and soon will begin to clean itself (with the assistance of a tissue). We cry over the onion and our nose becomes a bit cleaner–a harsh but effective treatment! A less harsh treatment is also available using other ingredients found in the kitchen. Oregano oil is mixed with almond oil and then gently rubbed into the area around one’s sinuses. And there is the one most available staple in the kitchen: water. We simply drink plenty of water during the day. It helps to drain and expel mucus that has accumulated in our nose. Furthermore, our nose will stay hydrated during the day and remain less sensitive to outside irritants. Obviously, there are alternative to water: tea, broths, soups. So, we can linger around our kitchen and begin to breathe through our nose—perhaps.

Nighttime: In preparation for sleep at night, there are several ways in which we can promote nasal breathing. First, we can be sure that air in the bedroom is “clean.” Sometimes this means opening the window; however, the air coming in from the outside might be filled with pollan. An air cleaning system in the room can be quite beneficial, as can an air conditioning system that cleans the air. We also can be sure that our pillows, sheets and blankets are “clean.” A freshly washed set of sheets is often welcomed and sets us up for high-quality sleep. Also, a few moments outside before entering the bedroom—to take in truly fresh air—can be of real benefit in preparing for sleep.

Many of the procedures for nasal cleansing that we use during the day are particularly important to consider when preparing for sleep. These include the nasal washes, steam-related treatments, and drinking of fluids. When available, a brief session in a hot tub or spa before going to bed can be helpful in not only relaxing our muscles, but also loosening the mucus in our nose. Even a hot bath can do the trick. As already noted, one needs to be careful about taking the multi-purpose night-time cold medications given the many ingredients that not only are not needed but also can be disruptive of health (and sleep).

We can also introduce several methods while falling asleep that helps to keep our nose clear. First, we can elevate our head when going to sleep. If we have an adjustable bed, then the upper portion of this bed should be elevated. Second, we should ensure that fresh air is blowing across our face. It is one thing to have fresh air circulated around our bedroom. It is another thing to ensure that we are exposed to this air. While it is nice to snuggle up in bed with our head wrapped around pillows, sheets and blankets, it is also important to be sure we can still freely breathe!

Sleep Apnea

There is another major challenge and concern regarding the interplay between breathing and sleep quality. This is the condition known as Sleep Apnea. As a condition that produces disruptive sleep, apnea can at times be quite dangerous to our health. While there is a complex form of sleep apnea related to signaling of the brain, the most common form of sleep apnea occurs when the muscles in our threat relax. A relaxation of the throat muscles results in the impediment of air flowing to and from our lungs. We may wake up, gasping for air or we might simply adjust our head or start breathing from out mouth in order to obtain more air. Snoring is frequently an outcome of sleep apnea, as are a dry mouth and restlessness. In the morning we might have headaches and are inclined to be irritable. We might find it hard to pay attention and even stay awake during the day.

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