Why Cant I Breathe When Lying Flat at Night?

Actually, everyone hopes to have high-quality sleep, which can eliminate fatigue of the day and keep them energetic for the next day, without affecting life and work. However, some people find that when they finally lie down in bed to sleep, they cannot breathe comfortably when lying flat, which seriously affects the quality of sleep. So, what is the reason for the difficulty in breathing when lying flat at night? It may be caused by excessive abdominal pressure or eating too much. In this case, you can adjust your sleeping position to relieve the discomfort of oppression.

Difficulty in breathing when lying flat at night should be considered to be caused by excessive abdominal pressure. This is mainly because excessive abdominal pressure compresses the chest cavity, leading to limited chest movement and resulting in symptoms. Therefore, it is important to adjust the sleeping position appropriately, such as sleeping on one side or elevating the head, which can help relieve the pressure and oppression symptoms.

Step 1: Set a Fixed Wake-up Time

Review your life in the past two or three months, consider all work and personal life factors, and then find out the earliest suitable wake-up time for yourself. This wake-up time should be achievable every day, and there should be nothing that requires you to get up earlier than this time. It is better to wake up at least 90 minutes earlier than the time you have to go to work or school. This will give you enough time to prepare and avoid panic.

Step 2: Calculate the Ideal Bedtime

A complete sleep cycle usually takes 90 minutes, and people usually sleep for 5 cycles on average at night. If your daily wake-up time is 5:30, you can calculate your ideal bedtime by subtracting 5 sleep cycles, which will be 10:00 pm. You can adjust the number of cycles based on how you feel after waking up. If you wake up early but don't feel tired, you can reduce one cycle. If you still feel tired after waking up, you can add one more cycle.

Step 3: Pay Attention to Some Matters Before and After Sleep

Avoid eating and drinking too much before going to bed, arrange for toileting, stay away from electronic devices, and gradually dim the light in the bedroom to lay a good foundation for sleep. After waking up, you can expose yourself to sunlight, replenish water and nutrients. Sunlight can promote the secretion of serotonin in the body and help us wake up fully.

Step 4: Incorporate Naps into Your Schedule

Between 1 and 3 pm, there will be a period of fatigue. Taking a 30-minute nap during this time can help repair your sleep. If you miss the afternoon nap, you can also take a 30-minute nap between 5 and 7 pm.