Sleep questions, answered
Short, sourced answers to every sleep question our guides cover, each linking to the full article and its sources.
Do anti-snoring sprays, drops and pills work?
Do anti-snoring throat sprays work?
The research says probably not. In a 2004 placebo-controlled trial, an oil-based oral spray failed to reduce snoring, and a second 2004 trial found no objective or subjective benefit from an oral lubricant spray compared with no aid. A German guideline on snoring does not recommend oils or sprays used in the mouth.
Are there any pills that stop snoring?
No pill has good evidence for treating ordinary snoring. A 2015 systematic review of drugs tested against snoring found only a handful of small trials, with weak and inconsistent results, and concluded there are no consistent data to support drug treatment for primary snoring.
Can a nasal spray help with snoring?
It can help if a blocked nose is behind your snoring. Cleveland Clinic says antihistamines or steroid nasal sprays can help people with chronic congestion, and the NHS lists decongestants and nasal sprays as options for blocked or narrow nasal airways. They do nothing for snoring that starts in the throat or tongue.
Are homeopathic snoring remedies safe?
The FDA says homeopathic products sold in the US have not been reviewed by the agency for safety or effectiveness, and that some have caused serious harm. If you want to try one, check the label and ask a pharmacist, especially if you take other medicines.
How long can I use a decongestant nasal spray for snoring?
Only briefly. The NHS says decongestant nasal sprays and drops should not be used for more than 5 days at a time, because longer use can make stuffiness worse. If your nose stays blocked, see a GP or pharmacist about longer-term options.
What works better than sprays and pills for snoring?
The options with more research behind them include a dentist-fitted mouthpiece, avoiding alcohol in the evening and sleeping on your side. Nasal strips lowered snoring frequency in a small randomized trial of people with chronic rhinitis.
Dry mouth at night during pregnancy: causes and what helps
Is it normal to have a dry mouth at night when pregnant?
It's common. A 2023 study of 557 pregnant women found dry mouth was among the highest-scoring symptoms in late pregnancy. It's still worth mentioning to your midwife, especially if you're also very thirsty or peeing more than usual.
Why does my mouth get so dry at night when I'm pregnant?
A blocked nose is a common reason. Cleveland Clinic says pregnancy hormones can widen blood vessels in the nose and increase mucus, and the congestion is usually worse at night, so you end up breathing through your mouth. Not drinking enough, vomiting and some medicines can also dry your mouth.
Is dry mouth a sign of gestational diabetes?
It can be, but usually isn't on its own. The NHS says gestational diabetes often causes no symptoms, but high blood sugar can cause increased thirst, needing to pee more often, a dry mouth and tiredness. Because some of these are common in pregnancy anyway, speak to your midwife or doctor if you're worried.
What can I do for dry mouth at night while pregnant?
The NHS suggests sipping cold water during the day, keeping water by your bed at night, chewing sugar-free gum and cutting back on caffeine and fizzy drinks. A pharmacist can suggest gels, sprays or lozenges, but tell them you're pregnant before you buy anything.
Can I use a nasal spray in pregnancy to stop mouth breathing?
Ask your midwife, doctor or pharmacist first. Cleveland Clinic says saline rinses and corticosteroid sprays can help pregnancy rhinitis, while decongestant sprays can cause rebound congestion after a few days. The NHS says to use decongestants in pregnancy only if a healthcare professional tells you to.
Will dry mouth go away after pregnancy?
It depends on the cause. Cleveland Clinic says a blocked nose from pregnancy rhinitis usually clears within two weeks of giving birth, and the NHS says gestational diabetes usually disappears after birth. A dry mouth that doesn't go away is worth checking with a GP or dentist.
Is snoring bad for you? When it's harmless and when it isn't
Is snoring bad for your health?
Usually not, if it's occasional. Cleveland Clinic says mild or occasional snoring usually isn't a cause for concern. Loud, frequent snoring, or snoring with gasping, pauses in breathing or daytime tiredness, can be a sign of sleep apnea and should be checked.
Can snoring kill you?
Snoring itself isn't fatal. The risk comes from obstructive sleep apnea, which snoring can signal. The NHS says untreated sleep apnea raises the chance of high blood pressure, stroke, heart disease, type 2 diabetes and serious accidents caused by tiredness.
What are the dangers of heavy snoring?
Heavy snoring can disrupt your sleep and your partner's, and it is often a sign of sleep apnea. A 2008 study of 110 people found heavy snoring was linked with fatty buildup in the carotid arteries of the neck, though that was a small observational study and doesn't prove cause.
What does it mean if you snore every night?
It means your airway narrows enough during sleep for tissue to vibrate, often because of sleep position, alcohol, nasal congestion or weight. It doesn't automatically mean sleep apnea, but nightly loud snoring is worth mentioning to a doctor, especially if you're tired during the day.
Is it bad to snore if I feel fine during the day?
If your snoring is quiet or occasional and you wake up rested, it's often just snoring. Ask a bed partner whether they've heard pauses or gasps, because many people with sleep apnea don't know their breathing stops at night.
When should I see a doctor about snoring?
The NHS says to see a GP if you feel sleepy during the day, your breathing stops and starts while you sleep, or you make gasping or choking noises. It also suggests going if snoring has a big impact on your life or your partner's, or if lifestyle changes aren't helping.
Mouth and tongue exercises for snoring: what the research shows and how to do them
Do tongue exercises really help snoring?
Small studies say they can. In a 2015 randomized trial, people who did daily oropharyngeal exercises for three months snored about half as much on a sleep study, and a 2018 meta-analysis of 211 adults found snoring intensity fell by about half on a rating scale. The studies are small, so the evidence is still emerging.
How long do mouth exercises take to work for snoring?
Most studies ran for two to four months. The 2015 snoring trial lasted three months, and a 2020 Cochrane review found trials of these exercises for sleep apnea lasted between two and four months.
How many minutes a day should I do snoring exercises?
Study routines varied a lot. A 2015 meta-analysis found programs ranging from 5 minutes twice a day, 4 days a week, to 10 minutes three to five times a day, and one well-known program uses about 30 minutes a day. Doing them every day matters more than any single exercise.
Does playing the didgeridoo help snoring?
In a 2006 randomized trial of 25 people with moderate sleep apnea who snored, four months of didgeridoo lessons and daily practice reduced daytime sleepiness, and bed partners reported less sleep disturbance. It's a small study, but it supports the idea that training the upper airway muscles can help.
Are mouth and tongue exercises safe?
Cleveland Clinic says myofunctional therapy has no known risks, and a 2020 Cochrane review noted that none of the trials it included reported on adverse events. Stop any exercise that causes jaw pain and ask a trained therapist for help.
Can exercises replace CPAP for sleep apnea?
No, not without your doctor's advice. A 2015 meta-analysis suggested myofunctional therapy could serve as an add-on to other sleep apnea treatments, and in one trial in the Cochrane review, CPAP lowered breathing interruptions more than the exercises did.
Snoring and sleep apnea statistics
How many people have sleep apnea in the US?
The American Academy of Sleep Medicine says nearly 30 million US adults have obstructive sleep apnea. It estimates about 23.5 million of those cases are undiagnosed, and in 2025 it said approximately 80% of US cases are left undiagnosed.
What percentage of people snore?
The AASM's Sleep Education site says about 40 percent of adult men and 24 percent of adult women are habitual snorers. In children, a 2008 review put parent-reported snoring by any definition at 7.45%.
Does everyone who snores have sleep apnea?
Not necessarily, but snoring is one common symptom of it, according to the AASM. A 1993 study in the New England Journal of Medicine found habitual snorers tended to have higher rates of moderate or worse sleep-disordered breathing, so loud snoring with gasping or daytime sleepiness is worth raising with a doctor.
Who is most at risk of sleep apnea?
Older adults, men and people with obesity carry higher risk, according to NHLBI and the Wisconsin Sleep Cohort. NHLBI also lists family history, alcohol, smoking and some hormone conditions.
How common is sleep apnea worldwide?
A 2019 analysis in The Lancet Respiratory Medicine estimated 936 million adults aged 30 to 69 have mild to severe obstructive sleep apnea and 425 million have moderate to severe disease. The study was funded by ResMed.
Does snoring affect a bed partner's sleep?
It can. In a 1999 Mayo Clinic Proceedings study of 10 couples, spouses' sleep efficiency rose from 74% to 87% when their partners' snoring and sleep apnea were treated with CPAP during the night.
What different snoring sounds mean: gurgling, whistling, wheezing and more
What does normal snoring sound like?
Cleveland Clinic describes snoring as a rumbling, snorting or harsh rattling sound made during sleep. It varies from person to person and can range from a quiet vibration or whistle to a loud rumble.
What is the difference between snoring and wheezing?
Snoring comes from vibrating tissue in the nose, mouth and throat during sleep. Wheezing is a high-pitched whistling sound caused by narrowed breathing tubes, usually in the lungs, and it's most noticeable when breathing out. Common causes include asthma, infections and allergies, and MedlinePlus says severe wheezing with severe shortness of breath needs emergency care.
What is the difference between snoring and stridor?
Stridor is a high-pitched, musical sound, most often heard when breathing in, caused by a blockage in the throat or voice box. MedlinePlus says it may be a sign of an emergency and that unexplained stridor, especially in a child, needs a doctor right away.
Why do I make noise when I breathe out in my sleep?
Cleveland Clinic says snoring happens as you breathe in, while catathrenia, a groaning or moaning during sleep, happens as you breathe out. Wheezing is also loudest on the out-breath. Recording the sound helps a doctor tell them apart.
Does loud snoring mean sleep apnea?
Not always, but it raises the odds. A Cleveland Clinic sleep specialist says people with loud, disruptive snoring are more likely to have sleep apnea, and a 2022 analysis of 13 studies found snoring severity correlated strongly with sleep apnea severity.
Can the sound of my snoring show where it comes from?
Researchers are working on it. A 2021 systematic review found links between the pitch of snoring and where the airway narrows, but concluded that snoring sound analysis isn't yet a viable way to choose treatment.
What does sleep apnea sound like?
The NHS lists gasping, snorting or choking noises and breathing that stops and starts. A Cleveland Clinic specialist describes people making snoring or snorting sounds to open their airway again after it closes.
Why did I start snoring all of a sudden?
Why have I suddenly started snoring?
The most common triggers are a blocked nose from a cold, allergies or a sinus infection, drinking alcohol, taking sleeping pills, gaining weight and sleeping on your back. Cleveland Clinic also lists lack of sleep, and hormone changes in pregnancy can contribute.
Can stress or being tired make you snore?
Lack of sleep can. Cleveland Clinic says alcohol, sedatives and even lack of sleep can relax the muscles in your upper airway once you fall asleep, which limits airflow and leads to snoring.
Why am I suddenly breathing through my mouth at night?
Usually because your nose is blocked. Cleveland Clinic says most people breathe through their mouth because they can't get enough air through their nose, from causes like congestion, allergies, swollen turbinates, nasal polyps or a deviated septum.
Can a cold make you snore?
Yes. Cleveland Clinic says nasal congestion from colds and allergies can block airflow, and the NHS lists snoring among the symptoms of sinusitis. This kind of snoring usually settles once the congestion clears.
Is sudden snoring a sign of sleep apnea?
It can be, but often it isn't. If your new snoring comes with gasping, choking, pauses in your breathing or feeling very tired during the day, the NHS says to see a GP because these are signs of sleep apnoea.
Why did I start snoring during menopause?
Hormones play a part. The NHLBI says women's risk of sleep apnea rises during and after menopause because of hormone changes, and that weight gain around the neck is common at this time. If you're also tired or sleeping badly, ask a doctor about a sleep test.
Does drinking water before bed help a dry mouth?
Should I drink water if I wake up with a dry mouth?
Yes, a few sips are fine. The NHS suggests keeping water by your bed at night. Try not to drink a large glass, which may mean another trip to the bathroom.
How much water should I drink for a dry mouth?
The NIDCR suggests 8 to 12 cups a day, spread through the day. Sipping steadily during the day is more useful than drinking a lot right before bed.
Why is my mouth dry at night even when I drink plenty of water?
The most common reason is breathing through your mouth while you sleep, which the NHS says can happen with a blocked nose or if you sleep with your mouth open. Medicines can also reduce saliva, and the NIDCR says hundreds of them do.
Does breathing through your mouth cause dry mouth?
Yes, it's one of the most common causes. The NHS lists breathing through your mouth at night as a main cause of dry mouth, and Cleveland Clinic names dry mouth among the usual symptoms of mouth breathing. The American Dental Association adds that saliva output is at its lowest during sleep, so breathing through an open mouth at night makes dryness worse.
Does mouth tape help with dry mouth?
If your mouth falls open at night and your nose is clear, mouth tape keeps your lips together so you breathe through your nose instead. Research on tape for dry mouth specifically is limited, so think of it as something worth trying rather than a proven fix.
Can dry mouth at night be a sign of sleep apnea?
It can. The NHLBI lists dry mouth and waking often to urinate among sleep apnea symptoms, and a 2020 study found dry mouth on waking was more than twice as common in people with sleep apnea as in healthy people.
What should I avoid before bed if I get a dry mouth?
The NIDCR says caffeine can dry out the mouth and that tobacco and alcohol dry it out too. The NHS adds not sleeping with dentures in.
Menopause, snoring and sleep apnea: what changes
Can menopause cause snoring?
It can contribute. A 2024 review notes that snoring increases in women after menopause, probably because of hormone changes. Weight gain, which the NHS says is common during menopause, can play a part too.
Does menopause increase the risk of sleep apnea?
Yes. The NHLBI says women may be at increased risk during and after menopause, in part because of hormone changes. Large cohort studies have found the link holds even after accounting for age and body size.
What are the signs of sleep apnea in women?
The NHLBI says women more often have daytime sleepiness, tiredness, insomnia, morning headaches, waking often, anxiety or depression. The NHS adds breathing that stops and starts, gasping or choking noises and loud snoring.
Is it menopause insomnia or sleep apnea?
It can be hard to tell, and you can have both. Researchers have warned that putting every sleep problem down to menopause may mean treatable sleep disorders are missed. A doctor can decide whether you need a sleep study.
Does hormone therapy help sleep apnea?
A 2001 study found postmenopausal women taking hormone therapy had lower rates of sleep apnea than those who weren't, but that kind of study can't show cause and effect. Hormone therapy decisions belong with your doctor, and sleep apnea is usually treated directly.
Should snoring be treated?
Not always, but new snoring around menopause is worth raising with a doctor. The NHS says snoring is not usually caused by anything serious, and suggests seeing a GP if lifestyle changes aren't helping or it has a big impact on you or your partner. The authors of a 2003 study of 589 women recommended that women going through menopause who complain of snoring, daytime sleepiness or unsatisfying sleep be checked for sleep-disordered breathing.
Should I try mouth tape for menopause snoring?
Not until sleep apnea has been ruled out. Tape is not a treatment for sleep apnea, and anyone with warning signs should see a doctor first. Our safety page explains who should skip it.
Sleeping at altitude: why breathing changes and what helps
Why can't I sleep at high altitude?
Thinner air means less oxygen per breath, and your breathing during sleep can swing between deeper breaths and short pauses. Trouble sleeping is also a common symptom of acute mountain sickness, along with headache, nausea, tiredness and dizziness.
What is periodic breathing at altitude?
It's a repeating pattern of breathing that builds up, fades and briefly pauses during sleep. A 2024 review says it's almost universal among visitors at high altitude, gets more severe the higher you sleep, and doesn't seem to cause obvious harm once you've acclimatized.
At what altitude does altitude sickness start?
The NHS says it usually happens above 2,500 meters, about 8,200 feet. Cleveland Clinic says acute mountain sickness is rare below 8,000 feet and that almost everyone who climbs quickly to 11,000 feet will develop it.
Can nasal strips help with altitude sickness?
No. Strips may make a dry or stuffy nose more comfortable, but they don't treat or prevent altitude sickness. The NHS and Cleveland Clinic say to go up slowly, rest, and go down if symptoms get worse.
Should I use mouth tape at altitude?
We'd leave it off. Breathing works harder at altitude, sleep often brings breathing pauses, and dry air can block your nose, and a 2025 review warned of serious risk when taping with a blocked nose. Keep tape for nights at home.
I have sleep apnea. Is it safe to travel to altitude?
Talk to your doctor before you go. A 2015 review says that above 1,600 meters people with obstructive sleep apnea also develop central apneas, and suggests using auto-adjusting CPAP together with acetazolamide during the stay.
The 12-point bedroom checklist for better sleep
What is the best bedroom temperature for sleep?
A Cleveland Clinic sleep psychologist suggests 60 to 67 F for adults, and says above 70 F is too hot and below 60 F is too cold. Adjust within that range to what feels comfortable.
Is it bad to sleep with a light on?
It may be. In a 2022 study of 20 healthy adults, one night of sleeping with room lighting raised nighttime heart rate and next-morning insulin resistance compared with sleeping in a dim room. The NHLBI says a dim night light is fine if you need one.
Should I keep my phone out of the bedroom?
The NHS suggests avoiding phones, tablets and computers for an hour before bed and putting your phone on silent. The American Academy of Sleep Medicine suggests turning devices off at least 30 minutes before bedtime.
What humidity is best for sleeping?
The EPA advises not humidifying above 50% relative humidity, because higher levels can encourage mold and other growth. A cheap hygrometer will tell you where your room sits.
Does white noise help you sleep?
The NHS lists background sounds like rainfall, gentle music or white noise as something to try, along with earplugs if noise is a problem.
Is mouth breathing while sleeping bad?
It's not ideal. In a small 2016 study, the mouth became more acidic during sleep when people were made to breathe through it, and the authors noted that a more acidic mouth has been proposed as a cause of tooth erosion and decay. The NHS also lists the mouth falling open during sleep as one cause of snoring.
What's the point of mouth tape for sleeping, and is it bad?
The point is to keep your lips closed so you breathe through your nose all night. A 2025 review in PLOS One found the three studies that measured snoring all reported less of it with the mouth kept closed, though it rated the studies as poor quality. For adults who breathe easily through their nose it's a simple habit tool, but the same review warned of a serious risk for anyone who tapes with a blocked nose.
Should I drink water before bed?
A little is fine, but the American Academy of Sleep Medicine suggests reducing fluids before bedtime so you're not woken up needing the bathroom.
Why people snore more as they get older
Why do I snore now when I never used to?
Cleveland Clinic says snoring gets more common with age as muscle tone drops and the airway narrows. New snoring can also follow weight gain, more evening alcohol, a new medicine or, for women, menopause. If it comes with gasping, choking or daytime sleepiness, see a doctor.
Is it normal for snoring to get louder with age?
It's common. Cleveland Clinic says snoring becomes more common with age as muscle tone decreases. Occasional snoring is usually harmless, but Cleveland Clinic says loud, disruptive or frequent snoring may be a symptom of obstructive sleep apnea.
Do women snore more after menopause?
Yes. A 2024 review notes that snoring increases in women after menopause, probably because of hormone changes. A large cohort study also linked postmenopause with higher odds of sleep-disordered breathing.
Is snoring in older adults a sign of sleep apnea?
Not always, but the two often overlap. The NHS lists loud snoring, breathing that stops and starts, gasping or choking noises and feeling very tired during the day as sleep apnoea symptoms, and says to see a GP if you have them.
Can older adults use mouth tape for snoring?
Many can, if they breathe easily through the nose and have no signs of sleep apnea. It's worth checking first for medicines that dry the mouth, dentures, thin skin and any trouble breathing through the nose.
Do sleeping pills make snoring worse?
They can. The NHS says sleeping pills can sometimes cause snoring, and Cleveland Clinic lists sedatives and alcohol among the things that relax the muscles in your airway.
Is it normal to snore with your mouth closed?
It can happen, and it's a useful clue to the cause. The NHS lists a tongue partly blocking the back of the throat and a blocked or narrow nose as causes of snoring alongside a mouth that falls open, and Cleveland Clinic explains that snoring comes from tissues vibrating where the airway is partly blocked. Closed-mouth snoring points to the throat or nose, so side sleeping or a clearer nose are better places to start than tape.
Should I get mouth tape for sleeping?
Mouth tape is worth trying if your mouth tends to fall open at night, your nose feels clear and you have no signs of sleep apnea. A small 2022 study of mouth breathers with mild sleep apnea found snoring roughly halved after a week of taping. If you snore with your mouth closed or your nose is often blocked, tape is less likely to be the answer.
10 reasons you snore, and what to try for each
Why do I suddenly snore when I didn't before?
A new cold, allergy season, weight gain, more evening alcohol or a new medicine can all start snoring. Cleveland Clinic says snoring can be occasional, during allergy season or a sinus infection, or a regular thing. If it comes with gasping or daytime sleepiness, see a doctor.
Why do I snore when I sleep on my back?
Lying on your back lets your tongue relax toward the back of your throat and partly block the airway, Cleveland Clinic explains. In a 2003 study, most snorers without sleep apnea snored less, and more quietly, on their side.
Can a blocked nose make you snore?
Yes. Cleveland Clinic says partly blocked nasal passages make you work harder to move air, which can pull the soft tissue in your throat together. Nasal strips lowered snoring frequency in a small trial of people with chronic rhinitis.
Is snoring genetic?
It can run in families. Cleveland Clinic says you're more likely to snore if a biological parent snores, and the AASM says snoring appears to run in families and becomes more common with age.
How do I know which cause applies to me?
Notice when you snore. Snoring mostly on your back, after drinking or during allergy season points to that cause. A doctor can examine your nose, mouth and throat, and the NHS says it helps to bring someone who can describe your snoring.
Can mouth tape cause snoring?
In the research so far, mouth tape has been linked to less snoring, not more. A small 2022 study of mouth breathers with mild sleep apnea found snoring roughly halved after a week of taping. If you still snore with tape on, look at other causes, such as sleeping on your back, which the NHS lists among the reasons people snore.
Do nasal strips have side effects?
Side effects are mostly limited to the skin. A 2014 review describes external nasal dilators as simple, noninvasive and painless, with minimum risk to the user. One major strip maker says redness, irritation, peeling or a rash can occur where the strip sits, and to stop using strips if that happens.
10 snoring myths, and what's actually true
Is snoring always a sign of sleep apnea?
No. Cleveland Clinic says snoring is the most common sleep apnea symptom but that there are many other reasons people snore. Snoring with choking, gasping or pauses in breathing is the pattern the AASM describes as a strong sign of sleep apnea.
Do women snore as much as men?
Less often, but many do. The American Academy of Sleep Medicine says about 40% of adult men and 24% of adult women are habitual snorers, and Cleveland Clinic notes that hormone changes during pregnancy can contribute.
Can you snore without knowing it?
Yes, and it's common. The AASM says in many cases people do not realize they snore, and the NHLBI says you may not know about sleep apnea symptoms like gasping until someone tells you.
Does alcohol make snoring worse?
Yes. A 2020 meta-analysis of 13 studies with 279 people found alcohol was associated with worse snoring, more breathing interruptions and lower oxygen levels in people prone to snoring and sleep apnea.
Do nasal strips and mouth tape stop snoring?
They can reduce it for some people. In a small randomized trial, nasal strips lowered snoring frequency in people with chronic rhinitis, and a small 2022 study of mouth breathers with mild sleep apnea found snoring roughly halved after a week of taping. Neither treats sleep apnea.
When should I see a doctor about snoring?
The NHS says to see a GP if lifestyle changes aren't helping, if snoring has a big impact on you or your partner, or if you're sleepy during the day, stop and start breathing in your sleep, or gasp or choke.
Can you have sleep apnea without snoring?
Yes. A Cleveland Clinic sleep specialist says it's possible and relatively common to have obstructive sleep apnea with little or no snoring. Daytime sleepiness, waking up unrefreshed, morning headaches and waking many times in the night are signs to raise with a doctor.
Can mouth tape fix snoring?
It can cut snoring for people whose mouth falls open during sleep. A small 2022 study of mouth breathers with mild sleep apnea found snoring roughly halved after a week of taping. It doesn't treat sleep apnea, and it's only for adults who can breathe comfortably through their nose.
10 warning signs of sleep apnea you shouldn't ignore
What are the first signs of sleep apnea?
The night-time signs are usually noticed by a bed partner: loud snoring, breathing that stops and starts, and gasping or choking sounds. During the day, the NHS lists feeling very tired, finding it hard to concentrate, mood swings and waking with a headache.
Can you have sleep apnea if you don't snore?
Yes. A Cleveland Clinic sleep specialist says obstructive sleep apnea without snoring is possible and relatively common, with signs like daytime sleepiness, unrefreshing sleep, morning headaches and waking many times a night.
Can mouth tape or nasal strips treat sleep apnea?
No. A 2025 systematic review found no support for mouth taping as a treatment for sleep-disordered breathing and warned of a serious risk when the nose is blocked. A 2016 meta-analysis found nasal dilators did not significantly change sleep apnea measures. See a doctor instead.
How is sleep apnea diagnosed?
With a sleep study. The NHS says you may be given devices that check your breathing and heartbeat overnight, usually at home but sometimes in a clinic. The results give an AHI score showing how severe it is.
Is sleep apnea dangerous?
It can be if it isn't treated. The NHS lists high blood pressure, a higher chance of stroke, type 2 diabetes, heart disease, depression and accidents caused by tiredness among the possible problems.
What are the signs of sleep apnea in children?
The NHLBI lists snoring, mouth breathing, breathing that starts and stops, waking often and bedwetting at night, and behavior problems, trouble paying attention, morning headaches and sleepiness during the day.
10 ways to stop waking up with a dry mouth
How do I stop my mouth from getting dry at night?
Work on the cause first. Clear your nose, use a nasal strip if it feels narrow, and try mouth tape if your nose is clear but your mouth falls open. Then add moisture with water by the bed and a humidifier, and cut back on alcohol and caffeine in the evening.
Does mouth tape help with dry mouth?
It keeps your lips closed, which deals with one of the main causes the NHS lists. The Sleep Foundation says less dry mouth is a benefit supporters of taping describe, though it hasn't been studied scientifically with tape yet. Only use it if you can breathe comfortably through your nose.
What drink is best for dry mouth at night?
Plain water. The NHS suggests keeping water by your bed and sipping cold unsweetened drinks, and advises against lots of alcohol, caffeine or fizzy drinks, which can make things worse.
Can a humidifier help with dry mouth?
Yes. The National Institute of Dental and Craniofacial Research lists using a humidifier at night as one way to relieve dry mouth. Keep it clean, following the maker's instructions.
Is dry mouth at night serious?
It can be a sign of something that needs a doctor when it comes with loud snoring, gasping or heavy daytime sleepiness, which can point to sleep apnea. The NHS also says to see a GP if it lasts weeks despite home remedies, makes eating or talking hard, or comes with other symptoms like needing to pee a lot or dry eyes.
How can I stop mouth breathing at night?
Start with your nose, because Cleveland Clinic says most people breathe through their mouth when they can't get enough air through their nose. Clear it before bed and try a nasal strip if it feels narrow. If your nose is clear and your mouth still falls open, mouth tape keeps your lips together, but leave it off when your nose is blocked.
Should I stop mouth breathing at night?
Yes, if you can breathe comfortably through your nose. The NHS lists breathing through your mouth at night as one of the main causes of a dry mouth, and the NIDCR says a lasting dry mouth raises the risk of tooth decay and fungal infections in the mouth.
12 common sleep myths, checked against the research
Can some people really function on 5 hours of sleep?
A small minority may, but sleep experts in a 2019 study rated the idea that many adults need only 5 or fewer hours as a myth. Habitual short sleep is linked with heart, metabolic, mental and immune health problems, and the recommendation for most adults is at least 7 hours.
Can you catch up on sleep at the weekend?
Partly. Extra sleep on days off may help you feel better, but the NHLBI says it can upset your sleep-wake rhythm, and a 2019 lab study found weekend recovery sleep didn't prevent the metabolic effects of short sleep during the week.
Does a glass of wine help you sleep?
It may help you fall asleep faster, but alcohol disturbs sleep later in the night, reduces REM sleep and can worsen snoring. The Sleep Foundation says experts recommend avoiding alcohol within three to four hours of bedtime.
What should I do if I can't fall asleep?
The AASM suggests getting out of bed if you haven't fallen asleep after 20 minutes and doing a quiet activity without much light or screen use, then going back when you feel sleepy. This approach, called stimulus control, is part of cognitive behavioral therapy for insomnia.
Do older adults need less sleep?
Not clearly. Older adults tend to get less sleep, partly because of health conditions, but the 2019 expert study says it isn't evident that they need less than younger adults.
Is it bad to exercise in the evening?
Probably not for most people. Survey data found night-time exercise wasn't linked to sleep problems for most adults, and experiments found no harm to sleep after vigorous evening exercise, though the NHS still suggests avoiding exercise in the 4 hours before bed if you have insomnia.
What does snoring do to your body?
The NHS says snoring is very common and usually isn't caused by anything serious, but loud snoring can be a sign of obstructive sleep apnea. The experts in a 2019 study called the idea that loud snoring is mostly harmless a myth, because untreated sleep apnea raises the risk of heart and blood vessel problems. Snoring with choking, gasping or pauses in breathing is a reason to see a doctor.
12 questions to ask your doctor about snoring
What kind of doctor should I see about snoring?
Start with your GP or primary care doctor. The NHS says they'll look in your mouth and nose and may refer you to a specialist or for further tests if the cause isn't clear. That might be a sleep clinic or an ear, nose and throat specialist.
What will the doctor ask me about my snoring?
Cleveland Clinic suggests being ready to answer how often you snore, what it sounds like, whether you stop breathing or gasp in your sleep, and whether you feel rested during the day.
Should I bring my partner to the appointment?
It helps. The NHS says it can help to bring someone who can describe your snoring, and Cleveland Clinic suggests an app or a noise-activated recorder if your partner can't come.
Will I need a sleep study for snoring?
Not always. Cleveland Clinic says you may need one if your provider thinks you have a sleep disorder like obstructive sleep apnea. The NHS says these tests can usually be done at home.
Is it worth seeing a doctor for snoring that isn't loud?
Yes, if it bothers you or comes with other symptoms. The NHS says to see a GP if lifestyle changes aren't helping, if snoring has a big impact on you or your partner, or if you feel sleepy during the day.
What are the treatments for sleep apnea?
The National Heart, Lung, and Blood Institute says a positive airway pressure (PAP) machine, such as CPAP, is the most common treatment. Other options include healthy lifestyle changes, oral devices that hold the lower jaw or tongue forward, and surgery in some cases. Your provider will talk through these once a sleep study confirms the diagnosis.
What are the benefits of treating sleep apnea?
The NHS says a CPAP machine can improve your breathing while you sleep, improve the quality of your sleep and help you feel less tired. It also says CPAP can reduce the risk of problems linked to sleep apnoea, such as high blood pressure. It works best when used every night.
13 snoring remedies to try at home, ordered by how much evidence backs them
What is the most effective home remedy for snoring?
It depends on the cause, but the remedies with the most research behind them are a dentist-fitted oral appliance, avoiding alcohol in the evening and staying off your back. The American Academy of Sleep Medicine recommends oral appliances over no treatment for adults with primary snoring.
Do nasal strips or mouth tape work better for snoring?
They target different causes. Strips help when a blocked or narrow nose is part of the problem, and a small randomized trial found they lowered snoring frequency in people with chronic rhinitis. Tape is for people whose mouth falls open but who can breathe easily through their nose, and the studies so far are small and of poor quality.
Can I use more than one snoring remedy at once?
Yes, and many people do. In a 1995 study of heavy snorers, side sleeping and a nasal spray were combined with weight loss, and the men who lost at least 3 kg snored noticeably less. Pairing a nasal strip with mouth tape is another common combination.
How long should I try a snoring remedy before deciding it doesn't work?
There's no set rule. Many of the studies in this list measured results after one night to a few weeks, and the oropharyngeal exercise trial ran for 3 months. Asking a partner or using a recording app before and after gives you something to compare.
When are home remedies not enough?
The NHS says to see a GP if lifestyle changes aren't helping, if snoring has a big impact on you or your partner, or if you're sleepy during the day, stop and start breathing in your sleep, or gasp or choke.
How effective are nasal strips for snoring?
They help most when a blocked or narrow nose is part of the problem. In a randomized trial of 12 people with chronic rhinitis, snoring dropped from about 258 to 173 snores an hour with a real strip compared with a placebo strip, though loudness didn't change. A 2016 meta-analysis found nasal dilators improve nasal breathing but don't improve sleep apnea.
Is mouth tape effective for snoring?
Early studies are encouraging for people whose mouth falls open and whose nose is clear. A 2025 systematic review found three studies that measured snoring, and all three reported a significant decrease after mouth taping or a chin strap. The reviewers rated the studies as poor quality and flagged a serious risk for anyone taping with a blocked nose.
Can losing weight stop snoring?
It can help if you carry extra weight. In a small 1995 study, men who snored heavily and lost at least 3 kg went from about 320 to 176 snores an hour, and three who lost an average of 7.6 kg almost stopped snoring. Cleveland Clinic explains that fatty tissue in the neck can press on the throat when its muscles relax.
6 breathing exercises to try before bed
What is the best breathing exercise for sleep?
Slow breathing at about six breaths a minute has the most research behind it. A 2025 study found it raised heart rate variability more than 4-7-8 or box breathing. The best one is the one you'll actually do each night.
Does 4-7-8 breathing really help you fall asleep?
There's no strong sleep trial yet. A 2022 study found it lowered heart rate and systolic blood pressure in young adults, and Cleveland Clinic suggests it for winding down. It's a reasonable thing to try.
How long should I do breathing exercises before bed?
Five to 10 minutes is a good start. The insomnia study that found benefits used 20 minutes, and the Stanford cyclic sighing trial used five minutes a day.
Should I breathe through my nose or mouth during breathing exercises?
Most techniques start with an inhale through the nose. Some, like 4-7-8 and belly breathing, use a slow exhale through the mouth or pursed lips. Once you're done, settling into quiet nose breathing is a good way to drift off.
Can breathing exercises make you dizzy?
They can at first. Cleveland Clinic says you may feel a little lightheaded when starting 4-7-8, and a 2025 study found six breaths a minute led to mild over-breathing in some people. Go gently and stop if you feel unwell.
What is alternate nostril breathing, and is it good before bed?
Alternate nostril breathing, or nadi shodhana, is a yogic technique where you breathe in through one nostril at a time and out through the other, closing the opposite side with a finger. Cleveland Clinic says it can increase alertness, so it isn't the best choice right before sleep. Save it for the morning or the afternoon.
What is slow nasal breathing?
Slow nasal breathing means breathing in and out through your nose at a deliberately slow pace, often about six breaths a minute, such as four seconds in and six seconds out. A 2022 meta-analysis of 223 studies found that slow breathing raised heart rate variability, a sign of the body's rest-and-digest activity. Keep each breath soft rather than big, since a 2025 study found some people slightly over-breathed at this pace.
Is nasal breathing good for you?
Small studies point that way. In a 2023 study of 20 young adults, five minutes of nose-only breathing at rest lowered diastolic blood pressure slightly and shifted heart rate variability toward the rest-and-digest side compared with five minutes of mouth-only breathing. It was a single short session, so it's an encouraging sign rather than proof of long-term benefits.
8 questions to ask before you buy any sleep gadget
What does FDA cleared mean on a sleep device?
It usually means the device went through 510(k) clearance, which lets a moderate-risk device be sold once the maker shows it's substantially equivalent to one already legally marketed. That's different from FDA approval, which is the review used for the highest-risk devices.
Are nasal strips regulated?
Yes. US regulations classify nasal dilators, including adhesive strips and devices worn inside the nostrils, as Class I devices. They're exempt from premarket notification, subject to limits.
Can a sleep tracker diagnose sleep apnea?
No. A 2018 position statement from the American Academy of Sleep Medicine said consumer sleep technology can't be used to diagnose or treat sleep disorders, because it lacks validation and FDA clearance.
Do customer reviews prove a sleep product works?
No. The FTC says an honest testimonial isn't enough on its own, and advertisers need scientific evidence that the product will work for buyers as it did for the endorser.
What does hypoallergenic mean on a sleep product?
Less than it sounds. FDA says there are no federal standards or definitions for the term on cosmetics, so it means whatever a company wants it to mean. The adhesive and materials tell you more.
What should a sleep product guarantee include?
Under FTC guidance, a satisfaction or money-back guarantee should refund the full purchase price on request, and the ad should clearly disclose any conditions, such as returning unused product within a set time.
A 9-step bedtime routine for easier breathing at night
How long before bed should I start a breathing-friendly routine?
Start the alcohol cut-off several hours before bed, as Cleveland Clinic suggests, and put screens away at least 30 minutes before bed, as the American Academy of Sleep Medicine recommends. The nose and tape steps take only a few minutes at the end.
Should I rinse my nose every night?
Only if it helps. The FDA says nasal irrigation devices are usually safe and effective when used and cleaned properly, and are used for congestion, colds, allergies and dry indoor air. Use only distilled, sterile or previously boiled water.
Can I use a nasal strip and mouth tape together?
Yes. Many people put on a strip first to open the nose, then add tape if their mouth tends to fall open. Only use tape if you can breathe comfortably through your nose.
What humidity should my bedroom be?
Cleveland Clinic cites the EPA's recommendation to keep home humidity between 30% and 50%. Running a humidifier when the air is drier than that can help your airways, as long as you clean it often.
What if I follow the routine and still snore loudly?
The NHS says to see a GP if lifestyle changes aren't helping, or if you're sleepy during the day, stop and start breathing in your sleep, or gasp or choke. Those can be signs of sleep apnea.
Why do people wear mouth tape to sleep?
Mouth tape keeps the lips together so you breathe through your nose, and people mostly use it to cut down on snoring or a dry mouth. The Sleep Foundation describes it as a gentle reminder to breathe through the nose for people whose mouth falls open at night, as long as the nose is clear and there are no signs of sleep apnea.
How do you use mouth tape for sleep?
Test the tape during the day first to make sure you can breathe easily through your nose, then put a porous tape made for skin across your closed lips just before lights out. The Sleep Foundation suggests folding over one corner so it's easy to peel off, and skipping the tape on any night your nose is blocked.
Does mouth tape help with snoring?
The early research is encouraging. A 2025 systematic review found three studies that measured snoring, and all three reported less snoring with the mouth kept closed, though the reviewers rated the studies as poor quality. Tape isn't a fix for sleep apnea, so loud snoring with gasping or pauses in breathing needs a doctor.
Mouth tape vs. 7 other snoring products: how they compare
Is mouth tape better than a chin strap for snoring?
They target the same problem, a mouth that falls open. A 2014 study in 26 adults with sleep apnea found a chin strap alone didn't improve snoring, while small studies of mouth tape and mouth patches in mouth breathers with mild sleep apnea found large drops in snoring.
Is mouth tape better than nasal strips?
They do different jobs. Tape keeps the lips closed, and strips lift the sides of the nose to open the airway. The NHS matches strips to a blocked or narrow nose, and many people use both together.
Which anti-snoring product has the most evidence?
A mouthpiece that holds the lower jaw forward. A 2015 guideline from two sleep and dental medicine groups recommends oral appliances, rather than no therapy, for adults who want treatment for snoring without sleep apnea.
Can I use a nasal spray every night for snoring?
Not a decongestant spray. The NHS says decongestant sprays shouldn't be used for more than 5 days at a time because longer use can make stuffiness worse.
Do anti-snoring pillows work?
Some help if you snore mainly on your back. A small randomized trial found a pillow that shifts head position reduced snoring, and a 2024 review said positional products are promising but need more trials.
Can I combine snoring products?
Often, yes. Nasal strips and mouth tape are commonly paired because they work on different ends of the airway. Ask a dentist or doctor before combining anything with a mouthpiece.
Do tongue devices work for snoring?
They can help some people whose tongue partly blocks the back of the throat. In a 2008 randomized crossover study of a non-custom tongue-retaining device, the snoring index fell from 214.7 to 132.9 an hour with the suction version, and 54% of participants said they'd keep using it. The evidence is limited, and mouthpieces that hold the lower jaw forward have more research behind them.
Thoughtful gift ideas for someone who snores
Is it rude to give someone a snoring gift?
It doesn't have to be. Cleveland Clinic points out that most people don't know how they sound when they sleep, and encourages partners to treat loud snoring as a possible health issue rather than an annoyance. A gift framed around better sleep for both of you tends to land more kindly than a joke.
What is a good gift for someone who snores with their mouth open?
Mouth tape, ideally paired with nasal strips, is a natural fit if they can breathe comfortably through their nose. The NHS lists a mouth that falls open in sleep as one cause of snoring.
What can I buy for the partner of a snorer?
Earplugs are the simplest option, and the NHS suggests them for a partner whose sleep is affected. Some people also like a white noise machine, although the Sleep Foundation says the research on white noise for sleep is mixed.
Do anti-snoring pillows actually work?
Some have been studied. In a 2017 randomized trial of 22 snorers, a pillow that changes head position when it detects snoring reduced snoring on overnight sleep studies. A 2024 review found positional devices and head-of-bed elevation reduce snoring, though comfort can be an issue.
Should I give a snoring gift to someone who might have sleep apnea?
Encourage a doctor's visit first. The American Academy of Sleep Medicine says snoring paired with choking, gasping or silent breathing pauses is a reliable indicator of sleep apnea, and home products don't treat it.
What to pack for better sleep when you travel: a 12-item checklist
What is the most important thing to pack for sleep when traveling?
Something to block light and something to block noise. The Sleep Foundation suggests an eye mask and earplugs or noise-canceling headphones for sleeping on a plane, and both work just as well in a hotel room.
Why do I sleep badly on the first night in a hotel?
It's called the first-night effect. A 2016 study in Current Biology found that during the first night in a new place, one side of the brain sleeps less deeply and reacts more to unusual sounds, which can make it harder to fall asleep.
How long does jet lag last?
The American Academy of Sleep Medicine estimates it takes about one day per time zone crossed for your body clock to fully adjust, and says flying east is usually harder than flying west.
Can I wear nasal strips on a plane?
Yes. The Sleep Foundation says nasal strips or decongestants might help reduce snoring on a flight if nasal congestion is the cause.
Should I drink alcohol to help me sleep on a flight?
The Sleep Foundation suggests skipping it, because alcohol can disrupt sleep and affect nighttime breathing. The American Academy of Sleep Medicine also recommends avoiding caffeine and alcohol while traveling across time zones.
Anti-snoring mouthpieces and oral appliances: how they work and who they suit
Do anti-snoring mouthpieces actually work?
For many people, yes. The 2015 AASM and AADSM guideline found oral appliances reduce how often and how loudly people snore and improve sleep for both the snorer and their bed partner. A German guideline describes randomized trials where a real device cut snoring and a sham device didn't.
Are boil-and-bite mouthguards as good as custom ones?
The evidence favors custom devices. The AASM guideline suggests a custom, adjustable appliance over a non-custom one when treating sleep apnea, and a German snoring guideline says thermoplastic splints are viewed critically for durability and effectiveness, though one trial of a partly adjustable version did find a benefit.
What are the side effects of a mandibular advancement device?
The AASM guideline lists sore teeth, gum problems, sore jaw muscles, excess saliva, difficulty chewing in the morning, dry mouth and changes in how the teeth meet. Oral appliances can also aggravate jaw joint problems, which is why dental follow-up is recommended.
Who shouldn't use an anti-snoring mouthpiece?
A German guideline says you need enough stable, healthy teeth, the ability to open your mouth normally and healthy jaw function. Anyone with signs of sleep apnea should be assessed by a doctor first.
Can a mouthpiece treat sleep apnea?
Oral appliances are one prescribed option for obstructive sleep apnea, but only through a sleep physician. The AASM guideline says CPAP works better and should be the first-line option, with oral appliances for people who can't tolerate CPAP or prefer an alternative.
Is a mouthpiece better than mouth tape or nasal strips?
They solve different problems. The NHS matches a jaw-advancing mouthpiece to a tongue blocking the throat, nasal strips to a blocked or narrow nose, and a device that keeps the mouth closed to a mouth that falls open in sleep.
Can a snoring app or sleep tracker tell you what's going on?
Are snoring apps accurate?
For heavy snoring, some can be. A 2021 study found the free version of one popular app detected nights with snoring more than half the time with 94.7% accuracy compared with a home monitor. The same app couldn't detect obstructive breathing events.
Can my smartwatch tell me if I have sleep apnea?
A tracker can't diagnose it. The AASM's position statement says consumer sleep technology can't be used to diagnose or treat sleep disorders, though data can be useful to share with a clinician. If you have warning signs, ask about a sleep test.
How accurate are sleep trackers at measuring deep sleep and REM?
Less accurate than for sleep versus wake. A 2021 study of seven devices found sleep stage results were inconsistent, and a 2023 study of 11 trackers found wide variation in how well they matched a lab sleep study.
Can a sleep tracker make my sleep worse?
It can for some people. Sleep researchers describe orthosomnia, where people chase perfect tracker numbers and become anxious about their sleep. If the data worries you more than it helps, take a break from it.
What should I do with my snoring recordings?
Use them to spot patterns and test changes, and bring them to your doctor. The NHS says it can help to bring someone who has watched you sleep, and a recording is a useful extra.
Can a snoring app show if mouth tape or nasal strips are working?
It can give you a rough before and after. Record a few ordinary nights, then a few with the change, and compare the snoring time and loudness. It won't tell you whether you have sleep apnea.
CBT-I: the insomnia treatment sleep doctors recommend first
What is CBT-I?
Cognitive behavioral therapy for insomnia is a structured treatment that targets the thoughts and habits that keep insomnia going. It combines education about sleep, cognitive strategies and behavioral steps such as stimulus control and sleep restriction.
How long does CBT-I take?
The AASM says treatment typically involves four to eight sessions. The Sleep Foundation says it often takes six to eight, depending on a person's needs.
Is CBT-I better than sleeping pills?
The American College of Physicians recommends CBT-I as the first treatment for chronic insomnia, and says medication can be considered through shared decision-making if CBT-I alone hasn't worked. The NHS says GPs now rarely prescribe sleeping pills for insomnia.
Can I do CBT-I online or with an app?
Yes. The NHS says CBT for insomnia may be offered face to face or through an online self-help program. The Sleep Foundation says digital CBT-I appears to give improvements similar to face-to-face therapy, though few studies have compared them directly.
Is sleep restriction safe?
For most people it's a temporary, planned reduction in time in bed. The Sleep Foundation says it isn't recommended for people with conditions that lost sleep can make worse, such as bipolar disorder and seizures, which is why it's best done with a trained provider.
Isn't CBT-I just sleep hygiene?
No. Sleep hygiene is one part of it. The AASM guideline suggests clinicians not use sleep hygiene as a single-component therapy for chronic insomnia, because on its own it isn't an effective treatment.
Do anti-snoring pillows work?
Do anti-snoring pillows really work?
Some have reduced snoring in small studies. An active pillow that adjusts head position cut snoring in a randomized trial of 20 people, and a head-positioning pillow lowered a snoring measure in a three-night study of 25 people. The studies are small, short and each tested a single product.
What kind of pillow is best for snoring?
There isn't a clear winner. A 2024 review covered active pillows that inflate to move the head, fixed-shape positioning pillows and head-of-bed elevation, and called for studies comparing them. If you mainly snore on your back, something that keeps you on your side is a sensible place to start.
Does raising your head help with snoring?
It can. Cleveland Clinic suggests elevating your head during sleep to improve airflow, and the 2024 review says raising the head and trunk reduces how easily the upper airway collapses. Some people find long periods of head elevation uncomfortable.
Can a wedge pillow help me stay on my side?
The NHS suggests a special pillow or bed wedge, or a tennis ball stitched to the back of your sleepwear, to help keep you on your side if you snore on your back.
Is there a pillow for sleep apnea?
No pillow is a substitute for a sleep apnea diagnosis and treatment plan. A head-positioning pillow lowered snoring in a small 2015 study of people with mild to moderate sleep apnea that was worse on their back. If your snoring comes with gasping, choking, pauses in breathing or heavy daytime sleepiness, see a doctor.
Is a memory foam pillow good for snoring?
There's very little research. One small study in people with sleep apnea found fewer snoring events over three hours with a memory foam pillow than with a standard lab pillow, but it was short and preliminary.
What causes snoring?
Snoring happens when the airway is partly blocked and the tissue around it vibrates as you breathe. Cleveland Clinic notes that back sleepers are more likely to snore than side sleepers, which is why a pillow that changes your position can make a difference for some people.
What helps if my snoring comes from my nose?
A pillow can't open a blocked nose. Cleveland Clinic lists nasal strips, which stick to the outside of the nose to help keep the nasal passages open, among its snoring treatments, and the NHS matches nasal dilators or strips to blocked or narrow nasal passages. Strips can be worn alongside a positioning pillow.
Do screens before bed really hurt your sleep?
How long before bed should I stop using my phone?
The American Academy of Sleep Medicine suggests turning off electronic devices at least 30 minutes before bedtime. The Sleep Foundation suggests keeping the last hour before bed for relaxing activities that don't involve screens.
Does night mode or Night Shift help?
The evidence is weak. In a 2021 trial of 167 young adults, using an iPhone for an hour before bed with Night Shift on made no significant difference to sleep compared with Night Shift off or no phone at all. The Sleep Foundation suggests also dimming the screen if you use night mode.
Is it the blue light or the content that keeps you awake?
Probably both. Lab studies show light from screens can suppress melatonin and delay the body clock. The Sleep Foundation also points to stimulating content such as games, social media and work email, which can make it harder to relax.
Do blue light blocking glasses work?
There's some early evidence. In a small 2018 trial of 14 people with insomnia symptoms, wearing amber lenses for 2 hours before bed for a week improved several sleep measures compared with clear lenses. Larger studies are needed.
Is watching TV in bed as bad as using a phone?
It may be less of an issue. A 2023 review of studies in 16 to 25 year olds found links between poor sleep and phone, computer, internet and social media use, but not television, game consoles or tablets. The Sleep Foundation still advises against TV in the bedroom.
Is an e-reader better than a tablet at night?
The Sleep Foundation says e-readers like the Kindle emit blue light but not to the same extent as other devices, and suggests dimming the display as much as possible. It also says dim red, yellow or orange light is considered best for night-time reading.
Does white noise help you sleep?
Is it OK to sleep with white noise every night?
Many people do. The 2021 review that rated the evidence as very low quality also noted that continuous noise may affect sleep and hearing, so a low volume and some distance from the speaker are sensible.
Is pink noise better than white noise for sleep?
Pink noise sounds deeper. One small study played timed pulses of pink noise during deep sleep and found more slow-wave activity and better memory the next day in older adults, but that is a specialized setup, not a noise machine left on all night.
Can white noise help if my partner snores?
It may help mask the sound. The NHS also suggests asking a partner to use earplugs if snoring affects their sleep, and the snorer can look at fixes such as side sleeping or nasal strips.
How loud should a white noise machine be?
There are no official guidelines. The Sleep Foundation suggests putting the machine in a corner of the room and keeping it around the level of a background conversation.
Is white noise safe for babies?
A 2014 study of 14 infant sleep machines found all of them exceeded 50 dBA at maximum volume at 30 cm, the recommended limit for hospital nurseries. If you use one, keep it low and well away from the cot, and ask your health visitor or pediatrician.
Exercise and sleep: does timing matter?
Is it bad to work out right before bed?
Mostly not, according to a 2019 review of 23 studies, which found evening exercise did not harm sleep overall. The exception was vigorous exercise ending an hour or less before bedtime, which might make it harder to fall asleep and reduce sleep time and efficiency.
What is the best time of day to exercise for sleep?
There's no single best time. Research doesn't support a blanket rule against evening exercise, and the Sleep Foundation suggests basing exercise times and intensity on what suits your sleep schedule. If you have insomnia, the NHS advises not exercising in the 4 hours before bed.
How much exercise do you need to sleep better?
The research doesn't give a precise dose. A 2015 review found the biggest gains in sleep time after sessions longer than an hour, but regular exercise of various kinds produced small to moderate improvements in sleep.
Does exercise help with insomnia?
It may. A 2015 review describes one study in which a single session of moderate aerobic exercise in the late afternoon substantially improved sleep onset and total sleep in adults with insomnia. Exercise training studies most consistently show better self-rated sleep quality.
Does weightlifting or high-intensity training at night ruin sleep?
Not necessarily. A 2021 meta-analysis found high-intensity evening exercise ending 2 to 4 hours before bed did not disrupt sleep in healthy adults. Sessions ending 30 minutes to 4 hours before bed caused a small drop in REM sleep, but no other significant changes.
How to fall asleep faster: what the evidence supports
How long should it take to fall asleep?
There isn't one right number, but the AASM uses 20 minutes as the point to stop trying. If you're still awake after about 20 minutes, it suggests getting up and doing something quiet in low light until you feel sleepy.
What is the fastest way to fall asleep?
No single trick works for everyone. The approaches with the best support are a consistent wake-up time, going to bed only when sleepy, getting up when you can't sleep, and relaxation techniques such as abdominal breathing or progressive muscle relaxation.
Does a hot shower before bed help you sleep?
It seems to. A 2019 meta-analysis found that a warm bath or shower of 40 to 42.5°C, taken 1 to 2 hours before bed, shortened the time it took people to fall asleep. The authors think it works by helping the body shed heat, which lowers core temperature.
Should I stay in bed and keep trying to sleep?
The AASM says no. Lying awake for long periods can teach your brain to link the bed with being awake. Getting up after about 20 minutes and returning when sleepy is part of stimulus control, which the AASM suggests as a treatment for chronic insomnia.
When should I see a doctor about trouble falling asleep?
The NHS suggests seeing a GP if changing your habits hasn't helped, if you've had trouble sleeping for months, or if it's making daily life hard to cope with. Loud snoring with choking, gasping or pauses in breathing is a sign to get checked for sleep apnea.
Does mouth tape help you fall asleep faster?
There's no research showing mouth tape shortens the time to fall asleep. Some adults with a clear nose use it to keep their lips closed and breathe through the nose at night, which they find more comfortable. It isn't suitable if your nose is blocked or you may have sleep apnea.
How weight affects snoring, and whether losing weight helps
Does losing weight stop snoring?
It often helps people who are overweight. Both the NHS and Cleveland Clinic list losing weight as a way to reduce snoring. In a small 1995 study, heavy snorers who lost at least 3 kg snored about 45% less, though not everyone's snoring went away.
How much weight do you need to lose to snore less?
There's no set figure. In one small study, men who lost 3 kg or more snored significantly less, and three who lost an average of 7.6 kg nearly stopped. Men who gained weight saw no improvement.
Why does weight gain make you snore?
Cleveland Clinic explains that fatty tissue in the neck can press on the throat and block the airway when the throat muscles relax during sleep. That narrowing makes the surrounding tissue more likely to vibrate.
Can thin people snore?
Yes. Weight is only one cause. Cleveland Clinic lists others including age, family history, enlarged tonsils or adenoids, a deviated septum, nasal congestion, alcohol and sleeping on your back.
Does weight gain raise the risk of sleep apnea?
Yes. The AASM says the risk of sleep apnea increases with the amount of excess body weight. In a study of 690 adults followed for four years, a 10% weight gain predicted a sixfold rise in the odds of developing moderate to severe sleep-disordered breathing.
What can I do about snoring while I lose weight?
The NHS suggests sleeping on your side, not smoking, not drinking too much alcohol and avoiding sleeping pills. Nasal strips can help if your nose is blocked, and some adults with a clear nose use mouth tape if their mouth falls open at night.
Can losing weight cure sleep apnea?
Losing weight can make sleep apnea less severe, but it isn't a guaranteed cure. In a Wisconsin study of 690 adults followed for four years, a 10% weight loss predicted about a 26% drop in breathing pauses and shallow breaths per hour of sleep. If you might have sleep apnea, see a doctor for a diagnosis and a treatment plan.
Melatonin for sleep: what it does and doesn't do
Does melatonin work for insomnia?
Only a little. A 2013 meta-analysis found it shortened the time to fall asleep by about 7 minutes and added about 8 minutes of sleep. The American Academy of Sleep Medicine suggests clinicians not use it as a treatment for chronic insomnia, and recommends CBT for insomnia instead.
How much melatonin should I take?
Ask a doctor or pharmacist, because the right dose depends on why you're taking it. In the UK, where melatonin is prescription only, the usual adult dose for short-term insomnia is one 2 mg slow-release tablet 1 to 2 hours before bed. US supplements range from about 0.2 mg to 20 mg, and the Sleep Foundation suggests starting with the lowest dose.
Is it safe to take melatonin every night?
NCCIH says short-term use appears safe for most people, but there isn't enough information on long-term safety. The Sleep Foundation suggests speaking to a doctor if you find you need it every night for more than a few weeks.
Can melatonin help with jet lag?
It may. NCCIH cites reviews in which melatonin did better than placebo at reducing jet lag symptoms after both eastward and westward flights. The NHS describes a usual jet lag dose of one 3 mg tablet a day for up to 5 days.
Is melatonin safe for children?
Parents should talk to a health care provider first, according to NCCIH. There are open questions about dose, long-term effects and possible effects on hormonal development, and reports to US poison control centers about melatonin in people 19 and under rose more than sixfold between 2012 and 2021. Store it out of children's reach.
What are the side effects of melatonin?
NCCIH lists mild side effects reported in short-term studies, including headache, dizziness, nausea and sleepiness. It can also interact with some medicines, and people with epilepsy or on blood thinners should only use it under medical supervision.
Naps: how long, when, and who benefits
How long should a power nap be?
About 10 to 20 minutes. In a 2006 study, a 10-minute nap gave the quickest and broadest benefits, and a 20-minute nap helped too but took about 35 minutes to kick in. The Sleep Foundation suggests about 20 minutes and no longer than 30.
What is the best time of day to nap?
For most people it's early afternoon. The Sleep Foundation suggests napping at least 8 hours before bedtime, which for most people means before 3 p.m., ideally around the post-lunch dip in alertness.
Why do I feel worse after a nap?
That grogginess is called sleep inertia. It's more likely after longer naps, because past about 30 minutes you can enter deep sleep, and waking from deep sleep leaves you groggy. In one study, a 30-minute nap caused a period of impaired alertness before the benefits arrived.
Are naps bad for your night sleep?
Usually not, according to a 2015 review, which found most studies showed no significant link. Long daily naps did worsen measured night sleep in one study of older adults, and evening naps may be a problem. If you have insomnia, the NHS advises not napping.
Does a coffee nap work?
The Sleep Foundation suggests that drinking caffeine right before a short nap may help you feel more alert afterward, because caffeine takes about 30 minutes to take effect. Avoid it late in the day, since caffeine can disrupt night sleep.
Is needing a nap every day a bad sign?
Not necessarily, but persistent sleepiness is worth a look. The Sleep Foundation says excessive daytime sleepiness may point to a sleep disorder, and the AASM lists daytime sleepiness among the warning signs of sleep apnea, alongside snoring with choking, gasping or pauses in breathing.
Positional sleep apnea: when sleeping on your back is the problem
What is positional sleep apnea?
It's obstructive sleep apnea where most breathing events happen while you lie on your back. Researchers commonly define it as an apnea-hypopnea index on your back that is at least twice as high as in other positions.
Can you have sleep apnea while sleeping on your side?
Yes. In a 2025 community study, 38% of people with sleep apnea didn't meet the positional definition, so their breathing events weren't concentrated on their back, and many people whose apnea was worse on their back still had events in other positions. Side sleeping helps some people a lot, but only a sleep study that records body position can show how much it helps you.
What is the difference between sleep apnea and obstructive sleep apnea?
Obstructive sleep apnea is the most familiar type of sleep apnea rather than a separate condition. The NHLBI explains that obstructive sleep apnea is caused by something blocking airflow through the upper airway during sleep, such as the tongue falling backward, while central sleep apnea comes from problems with how the brain controls breathing. Positional sleep apnea is a form of obstructive sleep apnea.
How do I know if my sleep apnea is positional?
Your sleep study report can show it, because it records your body position along with your breathing. Ask your sleep doctor whether your events were mainly on your back.
Does sleeping on your side help sleep apnea?
For some people, yes. The NHLBI says a provider may recommend side sleeping because it can help keep the airway open, and the NHS suggests side sleeping for people with diagnosed sleep apnea. How much it helps depends on whether your sleep apnea is positional.
Is positional therapy as good as CPAP?
Not on average. A meta-analysis of three crossover trials in people with positional sleep apnea found CPAP lowered the AHI more and kept oxygen levels higher than positional therapy.
What devices are used for positional therapy?
Sleep Education describes belts or backpack-style devices that make back sleeping uncomfortable, a tennis ball that makes lying on your back uncomfortable, and newer devices worn on the neck or chest that vibrate gently when you roll onto your back.
Do people stick with positional therapy?
A 2020 review says older positional methods had poor tolerance and adherence. Newer vibrating devices show better adherence in short-term studies, but a 2017 meta-analysis says long-term adherence couldn't be judged because of a lack of reliable data.
Sleep apnea and high blood pressure: what's the link?
Can sleep apnea cause high blood pressure?
Research suggests it is likely a risk factor. A Wisconsin Sleep Cohort study found a dose-response link between sleep-disordered breathing and developing high blood pressure four years later, independent of weight, age and other factors.
How common is sleep apnea in people with high blood pressure?
The AASM says 30 to 40% of adults with high blood pressure also have sleep apnea. An AHA scientific statement reports prevalence as high as 40 to 80% in people with hypertension and several heart conditions.
Will CPAP lower my blood pressure?
It may lower it a little. An umbrella review of meta-analyses found CPAP was linked with average drops of about 4.8 mmHg systolic and 3 mmHg diastolic, though the certainty of that evidence was low to moderate.
Should I be tested for sleep apnea if my blood pressure is hard to control?
Ask your doctor. The AHA recommends screening for sleep apnea in people with resistant or poorly controlled high blood pressure.
Can high blood pressure make sleep apnea worse?
It may. A Cleveland Clinic sleep specialist explains that poorly controlled blood pressure can cause fluid buildup, and when you lie down that fluid can shift to the neck and narrow the airway.
Can I stop my blood pressure medicine if I start CPAP?
Don't change any medicine without your doctor. CPAP's average effect on blood pressure is modest, so most people still need their usual blood pressure treatment.
How does sleep apnea affect the heart?
An American Heart Association scientific statement says obstructive sleep apnea causes repeated drops in oxygen, swings in the nervous system's control of the heart and broken sleep. It reports sleep apnea in as many as 40 to 80% of people with high blood pressure, heart failure, coronary artery disease, atrial fibrillation and stroke, and recommends screening people whose blood pressure is hard to control.
Can snoring cause high blood pressure?
Snoring is linked to it, though a link doesn't prove cause. A 2021 meta-analysis of 11 studies found people who snored had about 32% higher odds of high blood pressure than people who didn't, and the odds were higher in those who snored at least four nights a week. Frequent snoring with gasping or pauses in breathing can also be a sign of sleep apnea, so mention it to your doctor.
Sleep apnea in women: symptoms that get missed
What are the symptoms of sleep apnea in women?
The NHLBI says women more often have daytime sleepiness, tiredness, insomnia, morning headaches, anxiety, depression and frequent waking during sleep. Loud snoring is more common in men, so women may not have the classic warning sign.
Can women have sleep apnea without snoring?
Yes. A Cleveland Clinic sleep specialist says obstructive sleep apnea in women commonly shows up as waking many times in the night with no history of loud snoring. A quiet sleeper who is always tired should still mention it to a doctor.
Does menopause cause sleep apnea?
Menopause raises the risk. The NHLBI says hormone changes during menopause increase risk and women may gain weight, including around the neck. A 2019 review found prevalence in women doubles after menopause, independent of age and body mass index.
Can pregnancy cause sleep apnea?
Pregnancy can raise the risk or make existing sleep apnea worse, according to the NHLBI. It is often more serious in the third trimester and may improve after the baby is born. The NHLBI says CPAP is safe for treating sleep apnea during pregnancy.
Why is sleep apnea missed in women?
Women tend to report fewer of the textbook signs, such as loud snoring and witnessed pauses, and more symptoms like fatigue and insomnia that have many possible causes. A 2019 review says this partly explains why women are diagnosed at older ages.
How is sleep apnea diagnosed in women?
The same way as in men: with an overnight sleep study or, for the right patients, a home sleep apnea test. The AASM recommends against diagnosing sleep apnea from questionnaires alone.
How do you get rid of sleep apnea?
Treatment starts once a sleep study confirms the diagnosis, and a provider matches it to your results. The NHLBI says healthy lifestyle changes, such as regular physical activity, a healthy weight, limiting alcohol and quitting smoking, can be very effective. It names a positive airway pressure (PAP) machine as the most common treatment, with oral devices and other options also available.
Sleep apnea treatments explained: CPAP, oral appliances, positional therapy, surgery and more
What is the most effective treatment for sleep apnea?
CPAP. The AASM's Sleep Education site calls it the leading treatment and says it works best when used all night, every night. Other options are usually considered when CPAP isn't tolerated or the sleep apnea is mild to moderate.
Is there an alternative to CPAP?
Yes. Options include a custom oral appliance, positional therapy, surgery, an implanted upper airway stimulation device and weight loss. Which one fits depends on how severe your sleep apnea is, when it happens and what is blocking your airway.
What is the best oral appliance for sleep apnea?
The best one is a custom device fitted by a dentist after a sleep doctor has diagnosed you. Sleep Education says oral appliance therapy is most helpful for mild to moderate obstructive sleep apnea, that the most widely used type moves the lower jaw forward, and that over-the-counter devices aren't recommended for sleep apnea.
Can sleep apnea be cured?
Sometimes it improves enough with lifestyle changes, but many people need ongoing treatment. The NHS says sleep apnoea can sometimes be treated by losing weight, giving up smoking and drinking less alcohol, but many people need a CPAP machine. Sleep Education says UPPP surgery alone is unlikely to cure moderate to severe sleep apnea, and some people still need CPAP after surgery.
Does sleep apnea affect surgery?
It can. A 2016 guideline from the Society of Anesthesia and Sleep Medicine notes an increased risk of complications around surgery in people with obstructive sleep apnea, and recommends that people on CPAP keep using it at their usual settings while sleeping in hospital. Tell your surgical team if you have sleep apnea or think you might.
Can losing weight treat sleep apnea?
It can help when excess weight contributes. The NHLBI lists a healthy weight among lifestyle changes that can be very effective, and says the FDA has approved an injectable weight loss medicine for people with moderate to severe sleep apnea and obesity.
Who qualifies for upper airway stimulation?
According to Sleep Education, people with moderate to severe sleep apnea who can't tolerate CPAP or an oral appliance, who are at least 22 and not significantly overweight. A surgeon assesses whether it's an option.
Snoring during pregnancy: why it happens and when to mention it
Is it normal to snore when pregnant?
It's common. In a large study of women in their third trimester, about a third snored regularly, and most of those had started snoring during the pregnancy. Common doesn't always mean harmless, though, so it's worth mentioning.
Why do pregnant women snore?
A blocked nose is one reason. Cleveland Clinic says pregnancy hormones can widen blood vessels in the nose and increase mucus, and that this congestion is usually worse at night. Research also links bigger increases in neck size during pregnancy to more symptoms of breathing problems during sleep.
Why does snoring happen?
Snoring happens when something partly blocks the airway, so the tissues of the nose, mouth and throat vibrate against each other as air passes through. Cleveland Clinic says the blockage can come from your anatomy or from a temporary condition that causes swelling, like a cold. It says hormone changes during pregnancy can contribute, and its page on pregnancy rhinitis explains that these hormones can make the nose stuffy.
Can you develop sleep apnea while pregnant?
Yes, symptoms of sleep apnea can appear or get worse during pregnancy. In a 2005 study that followed 155 women, symptoms of disordered breathing during sleep increased as pregnancy went on, and about 11% had a clinically significant rise, which the authors said may put them at risk of developing sleep apnea. Tell your midwife or doctor if a partner notices pauses in your breathing, gasping or choking, or if you feel very sleepy during the day.
Is snoring during pregnancy dangerous?
Snoring itself isn't a diagnosis, but in a study of 1,719 women, snoring that began during pregnancy was linked to higher odds of gestational hypertension and preeclampsia. That's why it's worth telling your midwife or doctor, who already checks your blood pressure at appointments.
Does pregnancy snoring go away after birth?
Pregnancy-related congestion usually does. Cleveland Clinic says pregnancy rhinitis can last until two weeks after delivery. If snoring continues well after the birth, or comes with other symptoms, mention it to your doctor.
Can I use nasal strips while pregnant?
Strips don't contain medicine, and a small 1996 trial found they made breathing at night easier for pregnant women with congestion. A 2022 study found they didn't change breathing problems during sleep. Check with your midwife or doctor before trying them.
What are the warning signs of preeclampsia?
The NHS lists a severe headache that doesn't go away with simple painkillers, vision problems, pain below the ribs, sudden swelling of the face, hands or feet, and feeling very unwell, among others. Get urgent medical help if you have any of them.
Snoring in children: what's normal and when to see a doctor
Is it normal for a child to snore?
Occasional snoring is common. Cleveland Clinic says nearly everyone snores at some point, including babies and young children, and that a stuffy nose is usually the cause in babies. Regular, loud snoring on most nights is different and worth raising with a pediatrician.
When should I worry about my child's snoring?
Talk to a pediatrician if your child snores loudly most nights, has pauses in breathing or gasps in their sleep, or shows daytime signs such as sleepiness, trouble paying attention or behavior problems. The AAP says to let your pediatrician know right away if you notice these symptoms.
What causes snoring in children?
Large tonsils or adenoids that narrow the airway are a common cause, according to MedlinePlus and the NHLBI. Obesity, a small jaw and certain conditions that affect the face, skull or muscle tone can also play a part, and Cleveland Clinic says a stuffy nose causes most snoring in babies.
Does every snoring child need surgery?
No. Not every child who snores has sleep apnea, and treatment depends on the cause. In a large trial of children aged 5 to 9 with sleep apnea, sleep study results returned to normal in 46% of those whose doctors watched and waited for seven months, compared with 79% after early surgery. Whether to wait or treat is a decision for your child's doctor.
Can I use mouth tape or nasal strips on my child?
This site doesn't recommend mouth tape for children. Snoring in a child can be a sign of sleep apnea, which needs a proper diagnosis. Ask your pediatrician before trying any sleep product on a child.
When is a child's breathing an emergency?
The AAP says to call 911 or your local emergency number if your child's breathing stops for more than 20 seconds, their skin turns pale, bluish or grayish, or there's a change in muscle tone or they have a fever or other signs of illness.
The best sleep position for easier breathing at night
What is the best sleeping position for breathing problems?
For most people, side sleeping or sleeping propped up. Cleveland Clinic sleep specialist Nancy Foldvary-Schaefer says lying flat on your back isn't going to help most people with breathing troubles.
Which side should I sleep on with a blocked nose?
Sleep with the blocked nostril on top. Dr. Foldvary-Schaefer says many people get relief from one-sided congestion this way, so if your left nostril is blocked, lie on your right side.
Does raising your head help you breathe at night?
It can. Cleveland Clinic says many people with chronic heart or lung conditions sleep most comfortably with their head raised, and a 2017 study found a slight head-of-bed elevation reduced breathing events in people with sleep apnea.
Is sleeping on your back bad for breathing?
It can make things worse for snorers and people with sleep apnea. The NHS lists sleeping on your back as something that makes snoring more likely and as one of the things linked to sleep apnoea.
Can side sleeping or nose breathing cure sleep apnea?
No. Side sleeping can reduce breathing events for some people, and a doctor may suggest it for mild cases, but sleep apnea needs proper diagnosis and treatment. Sleep Foundation also says mouth taping to encourage nose breathing is not a treatment for sleep apnea, so see a doctor if you snore loudly, gasp or choke at night or feel very tired during the day.
Is snoring bad for you?
Usually not on its own. The NHS says snoring is very common and is not usually caused by anything serious, though it's worth seeing a GP if it has a big impact on you or your partner. It can also be a sign of sleep apnoea, which the NHS says can be serious if not treated, so see a GP if your breathing stops and starts, you gasp or choke, or you feel sleepy during the day.
Why do I still snore on my side?
Side sleeping helps most snorers but not all of them. In a 2003 sleep-lab study, most snorers without sleep apnea snored less on their side, while people with sleep apnea often kept snoring after rolling over. If you still snore loudly on your side, it's worth asking a doctor whether a sleep test makes sense.
What's the best sleep position for acid reflux?
Cleveland Clinic suggests raising your head by 6 to 8 inches with extra pillows or a foam wedge, and eating two to three hours before you lie down.
Upper airway resistance syndrome: what it is and how it's diagnosed
Is UARS the same as sleep apnea?
Officially it's treated as part of obstructive sleep apnea. Reviews say the AASM doesn't classify UARS as its own disorder, though some researchers argue it has distinct features. The debate hasn't been settled.
What are the symptoms of upper airway resistance syndrome?
The most common are daytime sleepiness, fatigue and broken sleep. A 2015 review says people with UARS also report insomnia, headaches, reflux, anxiety and low blood pressure on standing more often than people with sleep apnea.
Can a home sleep test diagnose UARS?
Usually not. The AASM says home tests typically don't record brain activity, so they can't detect arousals, which RERAs depend on. An in-lab sleep study is generally needed.
What is a RERA?
A respiratory effort-related arousal is a run of breaths with limited airflow and extra effort that ends in a brief arousal from sleep. It's counted separately from apneas and hypopneas.
How is UARS treated?
CPAP is the most studied treatment and can improve sleepiness and arousals, but many people stop using it. Oral appliances and surgery have been tried in small studies. A sleep specialist can talk through the options.
Is UARS more common in women?
A 2015 review in Sleep Science reports that the proportion of women is significantly higher in UARS than in obstructive sleep apnea.
How is sleep apnea diagnosed?
With a sleep study, not a questionnaire. The AASM's 2017 guideline calls polysomnography the standard test, says a home sleep apnea test can be used for uncomplicated adults with signs of moderate to severe sleep apnea, and recommends against diagnosing it from questionnaires or prediction tools alone.
Is sleep apnea a sleep disorder?
Yes. Obstructive sleep apnea is defined in the International Classification of Sleep Disorders (ICSD-3). It's diagnosed when a sleep study shows 5 or more breathing events an hour with typical symptoms, or 15 or more an hour with or without symptoms.
Why do I wake up tired after a full night's sleep?
Why do I feel tired after 8 hours of sleep?
Common reasons include broken sleep, alcohol, stress, an irregular schedule and sleep disorders such as sleep apnea. The NHLBI says that if you sleep more than 8 hours a night and still don't feel well rested, you should talk with your doctor.
Is it normal to feel groggy when I wake up?
Yes, a little. The Sleep Foundation calls it sleep inertia and says it usually lasts 15 to 60 minutes, though it can last a few hours. Grogginess that hangs over the whole day is worth looking into.
Does sleep apnea make you tired?
Yes. The AASM explains that sleep apnea causes many arousals through the night, which keeps you from getting the quality sleep you need. Unrefreshing sleep and morning headaches are among its common symptoms.
Can you have sleep apnea without knowing?
Yes. The AASM says people may be completely unaware of breathing episodes during sleep, and the NHLBI notes you may not know about symptoms until someone tells you. A bed partner's report is often the first clue.
How much sleep do adults need?
The NHLBI lists 7 to 8 hours a day for adults, based on AASM recommendations. The NHS gives a range of 7 to 9 hours. Needs vary from person to person.
When should I see a doctor about waking up tired?
The NHS says to see a GP if you've felt tired for a few weeks and don't know why, if it affects your daily life, or if you've been told you make gasping, snorting or choking noises in your sleep.
Does sleep apnea cause night sweats?
It's linked to them. In a 2013 Icelandic study, frequent night sweating was reported by about 31% of men and 33% of women with untreated sleep apnea, compared with 9% of men and 12% of women in the general population. The authors said doctors should consider sleep apnea in people who complain of night sweats.
Does a humidifier help you breathe better at night?
What humidity is best for sleeping?
Cleveland Clinic cites the EPA's range of 30% to 50%. The EPA says not to go above 50%, because extra moisture encourages dust mites and mold. The EPA notes that a hygrometer from a hardware store can measure it.
How often should I clean my humidifier?
The EPA recommends emptying the tank, wiping it dry and refilling it every day, and cleaning portable humidifiers every third day. It suggests following the manufacturer's advice on cleaning products, or a 3% hydrogen peroxide solution if there isn't any, followed by a thorough rinse.
Should I use tap water in a humidifier?
The EPA recommends distilled water. Ultrasonic and impeller (cool mist) humidifiers are very efficient at dispersing the minerals in tap water into the air, and some people notice a white dust on surfaces.
Is a warm mist or cool mist humidifier better?
Both add moisture. The EPA warns that steam vaporizers can cause burns and should be kept out of reach of children, while cool mist and ultrasonic models can spread microorganisms and minerals if they aren't kept clean.
Can a humidifier help with snoring?
Possibly a little, if dry air is part of it. Cleveland Clinic says you're more likely to snore when your airways are dried out. It won't help snoring caused by alcohol, sleeping on your back or a blocked nose from allergies, and loud snoring with gasping or pauses needs a doctor.
Where should I put a humidifier in the bedroom?
Not in a cramped, enclosed spot. Cleveland Clinic warns that too much humidity in a confined space lets mold, mildew and bacteria grow, and the EPA says to move the humidifier or turn it down if water condenses on windows, walls or pictures, and not to let the area around it get damp.
How do I stop dry mouth at night while sleeping?
Start with how you breathe: the American Dental Association says saliva flow is at its lowest during sleep and mouth breathing makes dry mouth worse. The ADA also lists using a humidifier at night, sipping water and avoiding alcohol, tobacco and caffeine among ways to ease it. Many common medicines cause dry mouth too, so ask a doctor or dentist if it doesn't improve.
How do I know if I mouth breathe at night?
Cleveland Clinic lists dry mouth, bad breath, drooling when asleep, hoarseness, snoring and feeling tired all the time as common signs of mouth breathing. It says most people breathe through their mouth because they can't get enough air through their nose, from causes such as allergies, infections, a deviated septum or enlarged turbinates.
Does mouth breathing cause bad breath?
Why is my breath worse in the morning?
Your mouth makes less saliva while you sleep, so bacteria have more chance to build up overnight. Breathing through your mouth dries it out even more.
Will mouth tape fix bad breath?
It may help if mouth breathing is drying your mouth out at night, because keeping your lips closed keeps you breathing through your nose. There's no research testing mouth tape for bad breath yet, so treat it as a sensible experiment alongside brushing, cleaning your tongue and seeing a dentist.
Does scraping your tongue help bad breath?
Yes. A review of halitosis research calls tongue coating the most important factor and says tongue brushing or scraping can reduce breath odor. It recommends cleaning as far back on the tongue as you comfortably can.
Do mints and mouthwash get rid of bad breath?
Only for a short time. The halitosis review says rinses, sprays, mints and chewing gum have a short-term masking effect. Cleaning your tongue and teeth deals with the bacteria that cause the smell.
Can a blocked nose cause bad breath?
It can contribute. The halitosis review says up to about 10% of cases start in the ear, nose and throat area, including postnasal drip and sinus infections. A blocked nose can also push you into breathing through your mouth at night.
When should I see a dentist about bad breath?
If it lasts through the day despite brushing, flossing and cleaning your tongue, or if you also have bleeding gums or a constant dry mouth.
Is mouth breathing bad for you?
At night it can be. The American Dental Association says dry mouth symptoms can get worse during sleep, when saliva output is at its lowest, and that mouth breathing makes it worse. A dry mouth gives odor-causing bacteria more room to build up, and a 2025 study of 234 adults found mouth breathers were about 4.7 times as likely to have measurable bad breath.
Can you fix mouth breathing?
In many cases, yes. Sleep Foundation says treating nasal blockages or congestion and using supportive tools may help encourage nasal breathing during sleep, though results vary. If your nose is clear and your mouth simply falls open at night, mouth tape is one way to keep your lips closed, and a blocked nose is worth getting checked first.
Does sleeping on your side reduce snoring?
What is the best sleeping position for snoring?
Side sleeping is usually best. Cleveland Clinic says sleeping on your back is more associated with snoring than sleeping on your side or stomach, and a 2003 study found most snorers without sleep apnea snored less on their side.
How do I stop rolling onto my back at night?
The NHS suggests taping or stitching a tennis ball to the back of your sleepwear, or using a special pillow or bed wedge to keep you on your side.
If I stop snoring on my side, does that mean I don't have sleep apnea?
No. In the 2003 study, people with sleep apnea had mixed results when they changed position. Gasping, choking, breathing pauses or daytime sleepiness are still reasons to see a doctor.
Is sleeping on your stomach good for snoring?
Cleveland Clinic says sleeping on your back is more associated with snoring than sleeping on your side or stomach. Side sleeping is the position with the research behind it, so it's the one to try first.
How can I tell if my snoring depends on my position?
Ask a bed partner, or record yourself. Cleveland Clinic suggests an app or a noise-activated voice recorder to track snoring. Comparing nights that start on your back with nights spent on your side gives you a rough answer.
Can I use nasal strips or mouth tape as well as side sleeping?
Yes, many people combine them. Cleveland Clinic lists nasal strips as a way to keep the nasal passages open, and the Sleep Foundation explains that mouth tape gently encourages nose breathing. Tape is only for adults who can breathe comfortably through their nose and who don't have signs of sleep apnea.
How can I reduce snoring?
Start by sleeping on your side, since most snorers without sleep apnea snore less there, according to a 2003 study. Cleveland Clinic also suggests raising your head and using nasal strips to keep the nasal passages open, and notes that alcohol relaxes the upper airway muscles. If you gasp, choke or stop breathing in your sleep, see a doctor first.
Does slow breathing before bed help you fall asleep?
How slow is slow breathing?
Research usually means fewer than 10 breaths a minute. Sleep studies have used rates around 5 to 6 breaths a minute, roughly a 10 to 12 second cycle for each breath in and out.
How long should I do slow breathing before bed?
The studies used sessions of 20 to 30 minutes. There's no evidence on the best length, so a shorter session you'll actually do is a reasonable place to start.
Is slow breathing a treatment for insomnia?
No. The sleep trials are small and their results are mixed. If you regularly struggle to fall or stay asleep, talk to a doctor.
Should I breathe through my nose or mouth?
The sleep studies here didn't compare the two. If your nose is clear, nasal breathing is an easy way to keep the pace slow. If it's blocked, breathe in whatever way is comfortable.
Should the out-breath be longer than the in-breath?
It doesn't seem to matter much. Studies in a 2018 review used equal breaths and longer out-breaths at about six breaths a minute, and in one, every pattern tested raised relaxation compared with normal breathing. Pick the one that feels easiest.
Can I do slow breathing lying in bed?
Yes, if that suits you. In the 2020 trial, people sat up and finished about an hour before bed so they wouldn't fall asleep during the exercise, while the 2015 study had people practice for 20 minutes just before sleep. There's no evidence one timing is better.
How late is too late for caffeine?
Is coffee at 3pm too late?
It depends on your bedtime. The 2023 meta-analysis suggests a standard coffee at least 8.8 hours before bed, so if you go to bed at 11pm, that puts your cut-off a little after 2pm. People who are sensitive to caffeine may need an earlier cut-off.
Can caffeine affect my sleep even if I fall asleep fine?
Yes. In a 2013 study, caffeine taken 6 hours before bed reduced measured sleep by more than an hour, but participants' own sleep diaries didn't pick up the difference. Caffeine also reduced deep sleep in the 2023 meta-analysis.
How much caffeine is too much in a day?
The FDA cites 400 milligrams a day, about two to three 12-ounce cups of coffee, as an amount not generally associated with negative effects for healthy adults. It recommends talking to a healthcare provider about caffeine if you're pregnant, trying to become pregnant or breastfeeding.
Is decaf OK in the evening?
Decaf has much less caffeine but not none. The FDA says decaf coffee typically has 2 to 15 mg in an 8-ounce cup, so if you're very sensitive to caffeine you may want to skip it late in the day too.
Why does coffee make me tired instead of alert?
Sleep Foundation describes a cycle where caffeine cuts into sleep, the lost sleep makes you sleepier the next day, and you drink more caffeine to cope. Tolerance and withdrawal can play a part too, since regular users may feel sleepy until they have their first dose.
How do I cut back on caffeine without headaches?
Go gradually. The FDA says caffeine withdrawal isn't considered dangerous but can be unpleasant, and Sleep Foundation suggests tapering down to reduce withdrawal effects like headache, anxiety and low mood.
How much sleep do adults need?
Is 6 hours of sleep enough for an adult?
Not according to the main US guidelines. The AASM and Sleep Research Society recommend 7 or more hours a night on a regular basis, and say regularly sleeping less than 7 hours is associated with a range of health problems.
Can you sleep too much?
The AASM and Sleep Research Society say more than 9 hours a night may be appropriate for young adults, people recovering from lost sleep and people who are ill. For others, they say it's uncertain whether regularly sleeping more than 9 hours carries a health risk.
Do older adults need less sleep?
The CDC recommends 7 to 8 hours for adults 65 and older, compared with 7 or more hours for younger adults. The National Sleep Foundation's expert panel also gave 7 to 8 hours for older adults.
Can I catch up on sleep at the weekend?
Not fully. The NHLBI says napping doesn't provide all the benefits of nighttime sleep, and that sleeping extra on days off can upset your body's sleep-wake rhythm.
How much sleep do teenagers need?
The NHLBI gives 8 to 10 hours a day for teens aged 13 to 18, which matches the National Sleep Foundation panel's recommendation for teenagers.
What if I sleep 8 hours and still feel tired?
The NHLBI says to talk to your doctor if you sleep more than 8 hours a night but don't feel well rested, because you may have a sleep disorder or another health problem.
How to sleep next to someone who snores
How can I block out my partner's snoring?
Mayo Clinic suggests earplugs or background noise from a white noise machine or a fan near the bed. These mask the sound rather than stop it, so they work best alongside changes the snorer makes.
Is it bad to sleep in a separate room from my partner?
Not necessarily. A 2025 American Academy of Sleep Medicine survey found 31% of US adults have opted for a sleep divorce, and an AASM spokesperson described it as being more about respecting each other's sleep than about relationship trouble.
When should a snorer see a doctor?
Mayo Clinic advises seeing a healthcare professional for snoring loud enough to disturb your or others' sleep, waking up gasping or choking, pauses in breathing during sleep, or excessive daytime drowsiness. These can be signs of obstructive sleep apnea.
Can nasal strips or mouth tape help my partner's snoring?
They can be worth trying for ordinary snoring. Mayo Clinic says nasal strips help many people widen the nasal passage, and the Sleep Foundation explains that mouth tape gently encourages nose breathing. Neither is for sleep apnea, and tape is only for adults who can breathe comfortably through their nose.
Should I record my partner's snoring?
It can help. Cleveland Clinic suggests bringing your partner to the appointment or using an app or a noise-activated recorder to track snoring, and the NHS says it helps to bring someone who can describe what the snoring is like.
How common is it to sleep next to a snorer?
Very common. In a 2021 American Academy of Sleep Medicine survey, nearly 70% of Americans who sleep with a bed partner said their partner snores.
Should you stop someone from snoring?
You can't stop it for them, but you can help them do something about it. Mayo Clinic suggests partners mask the noise with earplugs or background sound, suggest home remedies to the snorer, and encourage a doctor's visit if those don't help. Snoring with gasping, choking or pauses in breathing should always be checked by a doctor.
How to sleep with a stuffy nose
Should I use mouth tape when I have a cold?
No. Wait until you can breathe comfortably through your nose. Taping your mouth while your nose is blocked makes breathing harder, and the 2025 review lists suffocation as a possible risk when the nose is obstructed.
Do nasal strips help with a stuffy nose?
They can make breathing through a stuffy nose easier, though they don't clear mucus or treat the cause. A strip lifts the sides of the nose to widen the front of the nasal passage, and a 2016 meta-analysis found nasal dilators improve nasal breathing. Sleep Foundation says strips worn before sleep can relieve overnight congestion for some people.
What are nasal strips used for?
Nasal strips are used to make breathing through the nose easier, most often at night. They lift the sides of the nose and widen the narrowest part of the nasal passage, just inside the nostrils, and a 2016 meta-analysis found nasal dilators improve nasal breathing. They involve no medicine, which makes them an easy first thing to try on a congested night.
Do saline rinses work for congestion?
Cochrane reviews found low-quality evidence that large-volume saline irrigation helps people with chronic rhinosinusitis, and limited evidence that it helps with colds. They're considered safe.
Does sleeping propped up help a stuffy nose?
It can. Sleep Foundation says lying down often makes sinus congestion worse and that sleeping with your head raised could help. A wedge pillow, a thick pillow or two regular pillows can do the job.
How long can I use a decongestant nasal spray?
The NHS says decongestant sprays and drops shouldn't be used for more than 5 days at a time, because using them for too long can make your stuffiness worse. Ask a pharmacist before using them if you take other medicines or have a health condition.
When can I go back to mouth tape after a cold?
Once you can breathe comfortably through your nose again with your mouth closed. Our two-minute nose test is a simple way to check before the first night back.
How to stop snoring: what you can try at home and when to see a doctor
What is the fastest way to stop snoring tonight?
Sleeping on your side and skipping alcohol in the evening are the simplest changes to try first. Cleveland Clinic suggests avoiding alcohol for several hours before bed because it can relax your airway muscles.
Do nasal strips stop snoring?
They may reduce it if a blocked nose is part of the problem. In a small randomized trial of people with chronic rhinitis, a nasal strip lowered how often they snored compared with a placebo strip, but it didn't change how loud the snoring was.
Can mouth tape help with snoring?
It can help some people whose snoring comes from their mouth falling open, as long as they can breathe easily through their nose. A 2025 systematic review found three small studies that measured snoring, and all three reported less of it after the mouth was kept closed. The reviewers rated the research as poor quality, and tape isn't for anyone with signs of sleep apnea.
Does snoring mean I have sleep apnea?
Not necessarily. Cleveland Clinic says snoring is the most common symptom of sleep apnea but that there are many other reasons people snore. The American Academy of Sleep Medicine says snoring paired with choking, gasping or silent pauses in breathing is a reliable indicator of sleep apnea.
Why do I snore more as I get older?
Cleveland Clinic says snoring becomes more common with age because muscle tone decreases, which makes the airway narrower.
What will a doctor do about my snoring?
The NHS says a GP will look inside your mouth and nose for anything that might be causing it, and may do a blood test or refer you to a specialist. Bringing a partner who has heard you snore can help.
When should I see a doctor about snoring?
The NHS says to see a GP if lifestyle changes aren't helping, if snoring has a big impact on you or your partner, or if you're sleepy during the day, stop and start breathing in your sleep, or make gasping or choking noises.
Do anti-snoring mouth guards work?
They can when your snoring comes from the tongue or jaw dropping back and narrowing the throat. The NHS lists a mandibular advancement device, worn in the mouth to bring the tongue forward, as a treatment for that cause, and Cleveland Clinic says these mouthguard-style devices hold the lower jaw forward to keep the airway open. Cleveland Clinic suggests getting one customized by a dentist or oral surgeon, because a badly fitting appliance can strain the jaw.
Mouth tape and CPAP: what to know about mouth leaks, chin straps and full-face masks
Can I use mouth tape instead of my CPAP?
No. CPAP is a treatment for sleep apnea, and mouth tape is not. Don't stop or cut back on CPAP without talking to your sleep doctor.
Is it OK to use mouth tape with a CPAP nasal mask?
Ask your sleep doctor or CPAP provider first. Some providers may suggest it, but the research is limited, and the usual first options for mouth leaks are a chin strap or a full-face mask.
How do I know if I'm breathing through my mouth on CPAP?
Signs include waking up with a dry mouth, sore throat or stuffy nose, a partner noticing you snore even while using CPAP, and often waking up tired. Your sleep doctor or CPAP provider can help you work out what's going on.
Should mouth breathers use a full-face CPAP mask?
Often, but it's your doctor's call. People who persistently breathe through their mouth may be prescribed a full-face mask, and experts generally advise against nasal masks if you can't breathe through your nose.
Is it normal to breathe through my mouth when I'm new to CPAP?
SleepApnea.org says occasional mouth breathing on CPAP is common, especially while you're still adjusting. If it keeps happening after you've tried different strategies, talk to your sleep doctor, since it can mean your pressure, mask fit or equipment needs adjusting.
Can a mask that doesn't fit cause leaks?
Yes. The Sleep Foundation says the two most common causes of unwanted leaks are breathing through the mouth with a nasal mask and wearing a mask that doesn't fit properly. Your CPAP provider can help you check the size and style.
What is a CPAP chin strap for?
A chin strap keeps your mouth closed during sleep so the air from your CPAP mask reaches your airway instead of escaping through the mouth. SleepApnea.org says chin straps come in various designs but all aim to gently prevent mouth breathing, though they may not always stop air escaping through the lips.
Is a chin strap safe to use with CPAP?
Use one only if your nose is clear and your sleep doctor agrees. The Sleep Foundation says a nasal mask with a chin strap suits people who can breathe through their nose, while a full-face mask, which also delivers air to the mouth, may suit people whose nose is blocked.
Sleep hygiene: the habits with the best evidence
What is sleep hygiene?
Sleep hygiene is the set of daily habits and bedroom conditions that support good sleep. The American Academy of Sleep Medicine's list includes keeping a consistent schedule, a cool and quiet bedroom, and avoiding caffeine in the afternoon and alcohol before bed.
Does sleep hygiene work for insomnia?
Not on its own, according to the American Academy of Sleep Medicine. Its 2021 guideline suggests clinicians not use sleep hygiene as a single treatment for chronic insomnia, and recommends cognitive behavioral therapy for insomnia instead. Sleep hygiene is still part of that therapy.
What should I do if I can't fall asleep?
The American Academy of Sleep Medicine suggests getting out of bed if you haven't fallen asleep after 20 minutes and doing something quiet in low light, away from electronics, until you feel sleepy.
Are naps bad for sleep?
Not necessarily. A 2015 review found most studies showed no significant link between daytime napping and night sleep, and short naps of under 30 minutes are good for alertness and mood. Long daily naps did worsen measured sleep in one study of older adults, and evening naps may be more of a problem.
Does exercise help you sleep?
It seems to. Meta-analyses described in a 2015 review found a single bout of exercise modestly increased total sleep and deep sleep and slightly shortened the time to fall asleep, with the biggest gains after sessions longer than an hour. Most of that research was in young adults without sleep problems.
Do I need to give up coffee completely?
Probably not. The 2015 review found large doses of caffeine close to bedtime clearly disrupt sleep, while the effects of lower doses are smaller and less consistent. Timing matters most. One study found 400 mg six hours before bed still cut sleep by more than an hour.
Snoring vs. sleep apnea: how to tell the difference and when to see a doctor
How do I know if my snoring is sleep apnea?
You can't know for sure without a sleep test. Warning signs include someone seeing you stop breathing, gasping or choking in your sleep, and feeling very tired during the day even after a full night in bed.
Can you have sleep apnea without snoring?
Yes. Cleveland Clinic says obstructive sleep apnea can happen with no snoring or only light snoring, and that in women it commonly shows up as waking many times in the night rather than loud snoring.
When should I see a doctor about snoring?
If your breathing stops and starts while you sleep, you make gasping, snorting or choking noises, or you always feel very tired during the day. Mayo Clinic also suggests seeing a doctor if your snoring is loud enough to disrupt your partner's sleep.
Is snoring without other symptoms dangerous?
Nearly everyone snores now and then, according to Mayo Clinic. Snoring on its own isn't always a sign of a health problem, but if it's loud and frequent, it's worth mentioning to a doctor.
Can a home sleep test diagnose sleep apnea?
Often, yes. The AASM recommends either an overnight sleep study or a technically adequate home sleep apnea test for uncomplicated adults with signs of moderate to severe sleep apnea. If a home test is negative or inconclusive, it recommends a full sleep study.
How common is undiagnosed sleep apnea?
Very common. The AASM says nearly 30 million US adults have obstructive sleep apnea and estimates about 23.5 million of those cases are undiagnosed. People can stop breathing many times a night without knowing it.
Why is sleep apnea so common?
Partly because its risk factors are common. The NHS links sleep apnea to obesity, a large neck, getting older, drinking alcohol and smoking, and an American Heart Association statement estimates that about 34% of middle-aged men and 17% of middle-aged women meet the criteria for obstructive sleep apnea. Many cases go unnoticed because the breathing pauses happen during sleep.
What is a home sleep apnea test, and what should you expect?
Is a home sleep apnea test as good as an in-lab sleep study?
Not quite. An in-lab sleep study gives the most complete picture of your sleep. Home tests work well for confirming obstructive sleep apnea in the right patients, but they can underestimate how severe it is.
What do you wear for a home sleep apnea test?
Usually a small prong in your nose to measure airflow, a sensor on your fingertip to measure oxygen, and belts around your chest and abdomen to measure breathing effort, all connected to a recorder.
Do I need a doctor to get a home sleep apnea test?
A medical provider decides whether a home test is right for you and a sleep doctor interprets the results. The AASM guideline says diagnostic testing should be done alongside a comprehensive sleep evaluation and follow-up.
How long do home sleep apnea test results take?
The AASM's Sleep Education site says scoring and interpretation may take several days or weeks, and then the sleep doctor will contact you to discuss the results.
Can a sleep app or smartwatch tell me if I have sleep apnea?
Not reliably. The AASM's Sleep Education site says apps and sleep tracking devices may claim to detect sleep apnea but their results can be unreliable, and suggests discussing them with your medical provider. Its guideline says diagnosis should come from a sleep study or a home sleep apnea test.
What is AHI in sleep apnea?
AHI, the apnea-hypopnea index, is the number of times an hour your breathing stops for at least 10 seconds or your airway is partly blocked during sleep. Cleveland Clinic says an AHI of 5 or more supports a sleep apnea diagnosis. Mild is 5 to 15, moderate is 15 to 30 and severe is above 30.
How is sleep apnea diagnosed?
Sleep apnea is diagnosed with an overnight sleep test, either an in-lab sleep study or a home sleep apnea test, read by a sleep doctor. The AASM guideline says testing should go alongside a full sleep evaluation, and it recommends against diagnosing sleep apnea from questionnaires or prediction tools alone.
How should I prepare for my first appointment?
Sleep Education suggests asking a partner, roommate or relative whether they've heard you snore loudly or choke in your sleep, and keeping a sleep diary for two weeks with your bedtimes, wake times and night wakings.
What's the best bedroom temperature for sleep?
Is 70 degrees too hot for sleeping?
Cleveland Clinic says a bedroom above 70 F is too hot for sleep. Most guidance points to somewhere in the low to mid 60s Fahrenheit, adjusted for your bedding and what you wear to bed.
Is it better to sleep hot or cold?
For most people a slightly cool room works better. A research review found that in real-life conditions with bedding, heat disrupts sleep stages more noticeably, while blankets and clothing help the body cope with cold.
Does a hot shower before bed help you sleep?
It can. A 2019 meta-analysis found that a warm bath or shower of 40 to 42.5 C (about 104 to 109 F), taken 1 to 2 hours before bed for as little as 10 minutes, was linked to falling asleep faster. The warmth draws blood to the hands and feet, which helps the body shed heat afterwards.
What temperature should a baby's room be?
Cleveland Clinic suggests 65 to 70 F for babies and toddlers, and Sleep Foundation says infants may benefit from up to 69 F. Both warn against overheating. Dress your baby in something breathable, limit blankets, and check the back of the neck or the stomach to see whether they feel sweaty.
Why do cold feet make it hard to fall asleep?
Sleep Foundation explains that your body cools down for sleep by sending blood to your hands and feet, and that people with chronically cold feet may be at higher risk of trouble falling asleep. It suggests a hot water bottle on cold nights.
Does humidity matter as much as temperature?
It adds to the problem in hot weather. A research review found humid heat makes it harder for sweat to evaporate, so the body struggles more to lose heat, and humid heat early in the night increased wakefulness.
Why alcohol makes snoring worse
Why do I only snore after drinking?
Alcohol relaxes the muscles that keep your upper airway open, and a sleep-lab study found it sharply raised airway resistance during sleep in snorers. That can be enough to cause snoring on nights you drink.
How long before bed should I stop drinking to avoid snoring?
Cleveland Clinic suggests avoiding alcohol for several hours before bedtime. There isn't a precise cut-off that works for everyone, so cutting back in the evening is the safer approach.
Can alcohol cause sleep apnea?
A 2018 meta-analysis found higher alcohol consumption was associated with a 25% higher risk of sleep apnea. That shows a link rather than proof of cause, and the authors noted signs of publication bias. Anyone with gasping, choking or breathing pauses at night should see a doctor.
Why does a drink help me fall asleep but leave me tired?
Sleep Foundation says alcohol is a sedative that can help you fall asleep faster at first, but as your body processes it, sleep becomes lighter and more broken, especially in the second half of the night. It also reduces REM sleep.
Can nasal strips help with snoring after drinking?
They can help with the nose side of the problem. Sleep Foundation says alcohol changes blood vessels in the nose and raises resistance to airflow there, and nasal strips lift the nostrils open. They won't stop the throat muscles relaxing, so cutting back on evening drinks still matters most.
Should I use mouth tape after drinking?
We'd skip it on nights you've had more than a drink or two. Sleep Foundation notes that people with alcohol in their system are harder to wake, and a heavy night is not the time to try anything new on your airway. Mouth tape is best kept for sober nights with a clear nose.
What is the difference between snoring and sleep apnea?
The NHS says snoring is very common and not usually caused by anything serious, while sleep apnoea is when your breathing stops and starts as you sleep and needs to be treated. Signs that point to sleep apnea include gasping, snorting or choking noises, pauses in breathing and feeling very tired during the day. If you notice any of those, see a doctor.
Why do I wake up at 3am? Common reasons
Is waking up at 3am normal?
Waking briefly in the night is common, and sleep gets lighter in the early morning hours. In 2024, CDC data showed 18.1% of US adults had trouble staying asleep most days or every day.
Why do I wake up at 3am after drinking?
A review of studies on alcohol and sleep found that alcohol helps people fall asleep faster and sleep more soundly in the first half of the night, but increases sleep disruption in the second half.
What should I do if I can't get back to sleep at 3am?
Cleveland Clinic suggests giving yourself 15 to 20 minutes. If you're still awake, get out of bed and do something calming, like reading something boring or listening to calm music, instead of looking at your phone.
Why do I wake up at the same time every night?
Cleveland Clinic sleep specialist Nancy Foldvary-Schaefer says bodies can be surprisingly predictable. If you once had a reason to wake at that time, such as sleep apnea or a crying baby, your body can become conditioned to it.
Can menopause make you wake up at 3am?
It can. The Sleep Foundation says hormonal changes during menopause often bring nighttime and early morning awakenings, sometimes with hot flashes or night sweats. For some people the awakenings continue after menopause, partly because the risk of obstructive sleep apnea rises.
When should I see a doctor about waking up at night?
The NHS says to see a GP if changing your sleep habits hasn't helped, if you've had trouble sleeping for months, or if it's affecting your daily life. Loud snoring with gasping or choking is also a reason to get checked for sleep apnea.
Why do I wake up with a dry mouth?
Is waking up with a dry mouth a sign of sleep apnea?
It can be one sign. Mayo Clinic lists waking up with a dry mouth among the symptoms of obstructive sleep apnea, alongside loud snoring, breathing pauses and daytime sleepiness. On its own it usually just means you breathed through your mouth.
Can mouth breathing cause sleep apnea?
Breathing through your mouth during sleep makes obstructive breathing events more likely. In a 2003 sleep lab study, 12 healthy adults had an apnea-hypopnea index of about 43 events an hour when made to breathe through the mouth, compared with 1.5 through the nose. Sleep apnea has other causes too, and only a sleep test can show whether you have it.
How do I stop my mouth from drying out at night?
Work out why it's open. If your nose is blocked, deal with that first, for example with a nasal strip. If your mouth just falls open, mouth tape is a simple option many adults use, once they've checked they can breathe comfortably through their nose. Keeping water by the bed helps too.
Can medication cause dry mouth at night?
Yes. The NIDCR says hundreds of medicines can reduce saliva, including some for high blood pressure, depression and bladder control. If it started with a new medication, ask your doctor or pharmacist, and don't stop a prescribed medicine without medical advice.
Is dry mouth a normal part of getting older?
No. The National Institute of Dental and Craniofacial Research says dry mouth is not a normal part of aging, and suggests seeing a dentist or doctor to find out why if it keeps happening.
Why is my mouth dry when I use CPAP?
SleepApnea.org says dry mouth on CPAP is often caused by breathing through the mouth or mask leaks. A heated humidifier, a better mask fit, treating congestion or a full-face mask can help. Talk to your CPAP provider before changing your setup.
When should I see a doctor about a dry mouth?
The NHS suggests seeing a GP if your mouth is still dry after a few weeks of home or pharmacy treatments, if it makes talking or eating difficult, if your mouth is painful, red or swollen, or if you think a medicine is causing it.
Why do I wake up with a headache?
Can sleep apnea cause morning headaches?
Yes. Mayo Clinic lists morning headaches as a symptom of obstructive sleep apnea. A Cleveland Clinic sleep physician describes the typical pattern as a headache on waking each day that goes away within four hours, and says the headaches usually go away when the apnea is treated.
Can teeth grinding cause a headache in the morning?
It can. Cleveland Clinic lists headaches or facial pain, especially in the morning, among the symptoms of bruxism. A healthcare provider, often a dentist, can diagnose it, and in more severe cases a dentist can make a custom mouth guard.
When is a morning headache an emergency?
The NHS says to call 999 or go to A&E if a headache started suddenly and is extremely painful, or comes with a seizure, numbness or weakness in the body or face, or a recent head injury. In the US, call 911.
What does a sleep apnea headache feel like?
A Cleveland Clinic sleep physician says people usually describe it as a pressing pain on both sides of the head, present on waking and gone within four hours. That's different from a migraine, which often causes pulsing pain on one side with nausea.
Can oversleeping give you a headache?
It can. Cleveland Clinic says sleeping longer than you're used to can disrupt your body clock and contribute to headaches, often when you get plenty of hours but the sleep itself is poor quality.
Could my painkillers be causing my headaches?
The NHS lists taking too many painkillers among the common causes of headaches. If you take them most days, mention it to your doctor or pharmacist.
What does sleep apnea sound like?
Sleep apnea often sounds like loud snoring broken up by pauses in breathing and gasping, snorting or choking noises. The NHS lists those as the main symptoms during sleep, along with waking up a lot. Because it's hard to notice in yourself, the NHS suggests asking someone to stay with you while you sleep to check for them.
What does sleep apnea feel like during the day?
The NHS lists feeling very tired, finding it hard to concentrate, mood swings and a headache when you wake up as daytime symptoms of sleep apnoea. If you have those along with loud snoring, gasping or pauses in breathing at night, see a doctor, because sleep apnoea can be serious if it isn't diagnosed and treated.
Why do I wake up with a sore throat?
Why is my throat sore every morning but fine later in the day?
That pattern usually points to something happening overnight, like dry air, breathing through your mouth, snoring or reflux while lying down. A sore throat from a cold or flu tends to last all day and comes with other symptoms like fever, cough or a runny nose.
Can sleeping with your mouth open cause a sore throat?
Yes. Mayo Clinic says breathing through the mouth can cause a dry, sore throat, and that an ongoing stuffy nose is a common reason people breathe through their mouth.
Can acid reflux cause a sore throat without heartburn?
Yes. Cleveland Clinic describes laryngopharyngeal reflux as reflux that reaches the throat, and notes it's sometimes called silent reflux because heartburn may be absent. Chronic sore throat, throat clearing and hoarseness are common signs.
Can a fan cause a sore throat?
It can if it dries the air. Cleveland Clinic otolaryngologist Dr. Michael Benninger suggests pointing the fan away from you, so it still circulates air and makes background noise without blowing directly on you.
Can nasal strips or mouth tape help with a morning sore throat?
If mouth breathing is the cause, they can be worth trying. Dr. Benninger recommends nasal strips or a steroid nasal spray for ongoing congestion, and some adults with a clear nose use mouth tape to keep their lips closed. Tape isn't for anyone with a blocked nose or signs of sleep apnea.
When should I see a doctor about a morning sore throat?
Mayo Clinic advises adults to see a healthcare professional if a bad sore throat lasts longer than a week, or comes with trouble swallowing or breathing, a fever higher than 101 F (38.3 C), a lump in the neck or hoarseness lasting more than two weeks.
Should I use mouth tape when I have a sore throat?
Only if you can breathe comfortably through your nose. The Sleep Foundation says to skip tape when your nose is blocked by allergies, a cold or structural issues, so wait until a cold has cleared. If the soreness comes from your mouth falling open at night and your nose feels clear, tape is one way to keep your lips closed.