The Importance of Airway Health for a Good Night's Sleep

In today’s fast-paced world, there’s no shortage of tips, tricks, and “hacks” aimed at improving
sleep quality. From journaling and gratitude practice to calming breathwork and meditation,
many of these sleep hygiene practices can indeed set the stage for a restful night. But what
happens when these strategies fall short?

While sleep hygiene is crucial—no screens before bed, a cooler room temperature, a warm
shower, and even the strategic use of supplements like magnesium—these practices are only part
of the puzzle. For many, sleep disruptions can go beyond the surface-level routines, pointing to
deeper physiological issues related to airway health and breathing.

Understanding the Sleep Cycle
Before diving into airway issues, let’s first understand what happens during sleep. Your body
goes through different sleep cycles throughout the night, alternating between light sleep, deep
sleep, and REM (rapid eye movement) sleep. Each phase plays a critical role in your body's
ability to rest, restore, and rejuvenate.
Imagine these sleep cycles as swimming in the ocean: you dive deeper and deeper into the water
(deep sleep), then rise to a shallower depth (light sleep), only to dive deep again. Ideally, as the
night progresses, you spend more time in deep sleep—where your brain does most of its
restorative work.

The Role of Airway Health
But what if your airway isn’t functioning properly? Imagine your airway is a hose through which
air flows. It can be collapsible, like a firehose, or more rigid like a garden hose. As you enter
deeper phases of sleep, your body relaxes, including the muscles in your throat. If your airway is
partially or fully collapsible, it can start to close as you relax into deeper sleep. This closure
restricts airflow, leading to a drop in oxygen levels in your blood, leading to a decrease in
oxygen to your brain and body.

When this happens, your brain sounds an alarm. It jolts you out of deep sleep into a lighter stage
to kickstart breathing again. This interruption, known as an arousal, prevents your body from
getting the restorative rest it needs. Over time, these frequent arousals can lead to chronic sleep
deprivation, even if you’re technically “sleeping” for eight hours a night. At some point, the
body fatigues, and it takes longer and longer to kickstart your breathing, leading into momentary
stoppages of breathing – or apnea – throughout the night.

The Consequences of Fragmented Sleep
When your sleep is constantly disrupted, your body remains in a heightened state of alertness—
essentially, it’s stuck in fight-or-flight mode. This can manifest in several ways:

Daytime Fatigue: Despite a full night’s sleep, you wake up feeling unrefreshed.

Cognitive Issues: Difficulty concentrating, memory problems, and brain fog are
common.
Emotional Instability: Anxiety and irritability can be linked to poor sleep quality.
Physical Health Concerns: Chronic sleep disruptions can lead to weight gain, high
blood pressure, and an increased risk of cardiovascular issues.
Women, in particular, are more sensitive to even slight airway collapses, which can trigger these
arousals. Over time, the cumulative effect of poor sleep can lead to a vicious cycle of stress,
weight gain, and even more sleep disturbances.

Why Sleep Hacks Aren’t Enough
While sleep hacks like blackout curtains, eye masks, or even mouth taping can be beneficial,
they may not address the root cause of sleep problems. For instance, mouth taping can be
counterproductive if you have an undiagnosed airway issue, potentially making your sleep
problems worse. A night guard, commonly prescribed to address grinding, clenching, and tooth
wear, can actually worsen an underlying sleep disorder by proving a smoother pathway for your
jaw to slide backwards, further obstructing your airway. Sleep aids such as melatonin and
alcohol, can turn off your alarm system, preventing your body from waking itself up to take that
next breath of air.

If you find yourself waking up in the middle of the night, awakening with a dry mouth, or relying
heavily on caffeine to get through the day, it might be time to look beyond sleep hygiene. The
root cause could be a breathing problem, such as sleep apnea or upper airway resistance
syndrome (UARS).

When to Seek Professional Help
This is where an airway-focused dentist can be a game-changer. Dentists trained in airway health
can spot signs that your sleep issues might be linked to how you breathe at night. If your dentist
notices symptoms like a narrow mouth, crowded teeth, worn teeth, cavity proneness, or chronic
gum issues, they might recommend a sleep study
Sleep studies, which used to be cumbersome and involve spending the night in a sleep lab, are
now often available as convenient home-based tests. These studies can provide valuable insights
into whether you’re experiencing airway-related sleep disruptions.

Taking the Next Step
If you’re struggling with sleep and suspect an airway issue, it’s essential to take action. Start with
a consultation with a dentist who understands airway health. A simple home sleep study might be
the first step toward getting the restorative sleep your body needs.
Remember, sleep is not just about the number of hours you spend in bed—it’s about the quality
of those hours. By addressing potential airway issues, you can move beyond sleep hacks and
finally achieve the deep, restorative sleep that your body craves.