Miya Pearson
Sleep is essential for our physical and mental health, but it can be hard to achieve when you're struggling to breathe. Shortness of breath when sleeping, known as orthopnea, can be caused by various factors, including sleep apnea, asthma, allergies, anxiety, and heart or lung conditions. Sleep apnea, a common disorder, occurs when breathing stops due to airway blockage or brain signalling issues, disrupting sleep and causing potential health risks. Asthma, allergies, and anxiety can also lead to orthopnea, impacting sleep quality. Recognising the causes and seeking appropriate treatment are crucial steps towards achieving restful sleep. Relaxation techniques, breathing exercises, and addressing underlying conditions can help improve sleep quality and reduce feelings of breathlessness during sleep.
Characteristics of sleeping without feeling lack of breath
| Characteristics | Values |
|---|---|
| Medical Term | Dyspnea |
| Causes | Asthma, Heart failure, COPD, Anemia, Anxiety, Lack of exercise, Obesity, Sleep apnea, Allergies, Panic attacks, Smoking, Extreme temperatures, High blood pressure, Medication, Injury, History of smoking, Respiratory infection, Pulmonary embolism, Pneumonia |
| Symptoms | Tight chest, Gasping for air, Working harder to breathe, Chest pain, Coughing, Swelling, Wheezing, Mucus production, Chest tightness, Rapid breathing, Heart rate palpitations, Snoring, Snorting, Noisy breathing, Kicking, Thrashing, Jerking, Twisting sheets, Restless legs, Narcolepsy, Insomnia |
| Treatments | Lose weight, Quit smoking, Avoid triggers, Talk to a mental health professional, Breathing exercises, Meditation, Body scans, Controlled breathing, Dr. Andrew Weil’s 4-7-8 Breathing, Inhale slowly, Exhale gently, Relax face, Relax shoulders and arms, Relax legs |
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What You'll Learn
- Identify the cause: Sleep apnea, orthopnea, or allergies
- Modify your lifestyle: Lose weight, quit smoking, and exercise
- Reduce allergens: Dust, mould, and pet dander
- Manage anxiety: Breathing exercises, meditation, and professional help
- Seek medical advice: A doctor can diagnose and treat underlying conditions
Identify the cause: Sleep apnea, orthopnea, or allergies
If you are experiencing a lack of breath while sleeping, it could be due to several reasons, including sleep apnea, orthopnea, or allergies. Here is some information on identifying the cause:
Sleep Apnea
Sleep apnea is a common sleep disorder characterised by repeated reductions or pauses in breathing during sleep. There are two main types: obstructive sleep apnea (OSA) and central sleep apnea (CSA). OSA occurs when the muscles in the throat relax, narrowing the airway and reducing the space for air to pass through. CSA, on the other hand, is caused by a lack of communication between the brain and the muscles involved in breathing. People with sleep apnea may experience symptoms such as snoring, headaches, and excessive daytime sleepiness. They may also find themselves periodically waking up to restore airflow without fully realising that their nighttime breathing is abnormal.
Orthopnea
Orthopnea refers to shortness of breath that occurs when lying flat and is relieved by sitting or standing. It is often a symptom of an underlying disease, such as heart disease, including congestive heart failure, coronary artery disease, or valvular dysfunction. Orthopnea can also be caused by chronic obstructive pulmonary disease (COPD), acute respiratory distress syndrome (ARDS), abdominal obesity, or trauma to the nervous system. Individuals with orthopnea may find themselves needing to use multiple pillows to sleep due to breathlessness.
Allergies
Allergies can also lead to breathlessness while sleeping. Allergic asthma, a common type of asthma, is triggered when the airways tighten upon inhaling an allergen. Common allergens include pollen, pet dander, and mould spores. Symptoms of allergic asthma can include shortness of breath, coughing, wheezing, a stuffy nose, and itchy eyes. Allergies can also cause acute dyspnea, or shortness of breath, which can occur a few hours after falling asleep.
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Modify your lifestyle: Lose weight, quit smoking, and exercise
Modify your lifestyle
Lose weight
If you are overweight, losing weight can help ease shortness of breath when lying down, known as orthopnea. When lying down, additional fat can press on the lungs, making breathing harder. Losing weight can be achieved through dietary choices and exercise, but a doctor can advise on suitable ways to lose weight.
Quit smoking
Quitting smoking is a significant step towards better health and can help with shortness of breath. Within days to weeks of quitting, you may experience improved circulation and reduced carbon monoxide levels. However, it is common to experience withdrawal symptoms, such as cravings, mood changes, jumpiness, restlessness, and increased appetite. Nicotine replacement therapy (NRT) can help with cravings, and physical activity can help shake loose your jumpiness.
Exercise
Lack of exercise can lead to muscle deconditioning, making you feel breathless. Intense exercise can also make you feel breathless, but this is normal. Regular exercise can help improve your lung capacity and overall fitness, making breathing easier. Start small and build up over time.
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Reduce allergens: Dust, mould, and pet dander
Allergies can significantly impact sleep quality, leaving you feeling groggy and irritable the next day. Dust, mould, and pet dander are common allergens that can affect your sleep. Here are some ways to reduce their presence in your home, especially in your bedroom:
Dust
Dust mites are tiny creatures that feed on house dust and the moisture in the air. They are one of the most common indoor allergens and can cause allergic rhinitis, trigger asthma, and lead to eczema flare-ups. To reduce dust mites and dust in your home:
- Vacuum regularly with a vacuum that has a HEPA filter.
- Opt for wood or low-pile flooring instead of wall-to-wall carpets, especially in bedrooms.
- Choose washable curtains and roller shades instead of blinds and heavy drapes.
- Keep pets out of the bedroom, and preferably out of the house, as pet hair and dander can contribute to dust.
- Minimise household humidity, as dust mites thrive in warm and humid environments.
- Use mite-proof cases on mattresses and pillows, and wash bed linens frequently in hot water to kill dust mites.
- Avoid fabric upholstery and knick-knacks, as these collect dust.
- Choose natural, breathable fabrics for bedding and pyjamas, such as cotton, linen, or bamboo, as they allow air circulation and moisture evaporation, creating an environment less hospitable to dust mites.
Mould
Mould spores are common allergens that can cause allergic reactions and upper respiratory symptoms. To reduce mould in your home:
- Regularly wipe down window frames and glass to prevent mould and mildew.
- Check carpeting, especially near windows, for signs of mould or mildew.
- Do not leave damp or sweaty clothes lying around, as they provide a breeding ground for mould.
- Consider using an air-filtration system with a HEPA filter to keep the air in your bedroom cleaner.
Pet Dander
Pet dander, composed of tiny skin flakes, can cause allergic reactions, especially when combined with household dust. To reduce pet dander:
- Keep pets out of the bedroom and off furniture, and consider keeping them out of the house if possible.
- Wash your bedding and pyjamas regularly in hot water to remove pet dander.
- Use an air purifier to help remove pet dander from the air.
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Manage anxiety: Breathing exercises, meditation, and professional help
If you're experiencing anxiety or panic attacks, try incorporating breathing exercises and meditation into your routine to alleviate your symptoms. If your anxiety persists or gets worse, consult your doctor to discuss possible treatments.
Breathing exercises
Try deep breathing exercises three to four times a day for up to 10 minutes each time. Sit or lie down in a quiet, comfortable location. Notice the sensation of normal inhalation and exhalation. Mentally scan your body for any tension. Take a slow, deep breath through your nose, feeling your belly and upper body expand. Exhale in a way that feels most comfortable for you, and sigh if you wish. Repeat this for several minutes, focusing on the rise and fall of your belly. Choose a word to vocalize during your exhalation.
While inhaling deeply may not always be calming, exhaling is linked to the parasympathetic nervous system, which helps our body relax and calm down. Therefore, when doing deep breathing exercises, focus more on the exhalation than the inhalation.
Meditation
Meditation can help establish new habits and patterns of thinking. UCLA offers guided meditation recordings that you can stream.
Professional help
If your anxiety is affecting your sleep or quality of life, consider seeking professional help. Your healthcare provider can perform a physical exam, including listening to your lungs with a stethoscope, taking your blood pressure, and conducting a blood test to check for conditions like anemia. They may also recommend chest X-rays, CT scans, or other imaging tests to check for issues with your lungs. With the right approach, you can regain control over your anxiety and improve your sleep quality.
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Seek medical advice: A doctor can diagnose and treat underlying conditions
If you are experiencing shortness of breath while sleeping, it is important to seek medical advice. A doctor can diagnose and treat any underlying conditions that may be causing your symptoms.
Dyspnea, or shortness of breath, is the feeling that you cannot get enough air into your lungs. It is often described as chest tightness, gasping for air, or working harder to breathe. Shortness of breath can be a symptom of a heart or lung condition, such as asthma, heart failure, or COPD. It can also be caused by anemia, anxiety, lack of exercise, obesity, or sleep apnea.
If you are experiencing shortness of breath while sleeping, it is important to see a doctor. They will perform a physical exam, including listening to your lungs with a stethoscope and taking your blood pressure. They may also order chest X-rays, CT scans, or blood tests to help diagnose the underlying cause.
Based on the diagnosis, your doctor can create a treatment plan to help manage your symptoms and prevent complications. For example, if you are diagnosed with sleep apnea, a common but manageable condition, your doctor may recommend lifestyle modifications such as weight loss and quitting smoking. They may also suggest the use of an assistive device, such as a PAP device mask, to ensure your airways stay open during sleep.
If you are experiencing severe breathlessness, chest pain, fast or irregular heartbeat, or other concerning symptoms, it is important to seek emergency medical care. Do not ignore these symptoms, as they can indicate a life-threatening condition.
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Frequently asked questions
Sleep apnea is a common condition that affects your breathing while you sleep. It can be caused by either a blockage of your airway (obstructive sleep apnea) or because your brain doesn't control your breathing as expected (central sleep apnea).
The symptoms of sleep apnea include unusual breathing patterns, snoring, snorting, or gasping for air. If you wake up frequently during the night, feel tired in the morning, or experience headaches and irritability, these could be signs of sleep apnea.
If you think you may have sleep apnea, it is important to consult a healthcare provider. They can recommend treatment methods such as lifestyle modifications, weight loss, quitting smoking, or the use of assistive devices to ensure open airways during sleep.
Relaxation techniques such as deep breathing exercises, meditation, and body scans can help to calm your mind and improve sleep quality. Finding a comfortable position, closing your eyes, and imagining a peaceful scene can also aid in relaxation and sleep.
