Your breathing quality during sleep depends significantly on your pre-bedtime habits. Here are adjustments that improve overnight respiratory comfort.
Stop eating (acid reflux peaks when lying down after meals and irritates airways). Reduce screen brightness (blue light disrupts sleep architecture). Avoid alcohol (relaxes airway muscles, worsening snoring and apnea).
5 minutes of diaphragmatic breathing to activate the parasympathetic nervous system. Apply saline nasal spray if the air is dry. Set humidity to 40 to 50%.
Elevate your head 15 to 30 degrees (reduces reflux and improves airway patency). Sleep on your side if possible. Keep the bedroom cool (65 to 68°F) and dark.