Do you wake up feeling tired even after a full night in bed? Perhaps you snore, wake with a dry mouth or headache, or have been told that you grind your teeth during the night.
These symptoms are easy to dismiss individually. But sometimes, they may be clues that your breathing during sleep isn’t as effective as it could be.
One possibility worth exploring is sleep-disordered breathing (SDB), which ranges from habitual snoring and increased resistance to airflow through the upper airway to obstructive sleep apnoea (OSA).
As a nutritional therapist and breathing specialist, I’m interested in how breathing patterns, oral function and sleep quality interact. Understanding these connections can help us recognise when it may be useful to investigate further.
What is obstructive sleep apnoea?
Obstructive sleep apnoea occurs when the upper airway repeatedly narrows or becomes blocked during sleep. This can partially or completely interrupt airflow, sometimes causing oxygen levels to fall and briefly disturbing sleep as the body works to restore normal breathing.
These repeated interruptions can leave you feeling unrefreshed, even if you believe you have slept for seven or eight hours.
Common signs can include:
- Loud, habitual snoring
- Pauses in breathing noticed by a partner
- Waking with a snort, gasp or choking sensation
- Morning headaches or a dry mouth
- Daytime tiredness, fatigue or sleepiness
- Difficulty concentrating, memory problems or changes in mood
- Feeling unrefreshed despite spending enough time in bed
Not everyone with sleep-disordered breathing experiences all these symptoms, and snoring alone does not mean someone has sleep apnoea.
A surprisingly common — and frequently missed — condition
OSA is a significant public health issue, yet many people remain undiagnosed.
UK estimates have suggested that up to 85% of people with OSA may be undiagnosed. This figure is an estimate rather than a precise count, but it highlights how easily the condition can go unrecognised.
A person may assume that their fatigue is caused by stress, a busy lifestyle, hormonal changes or simply getting older, without considering whether their breathing during sleep could be contributing.
This is one reason it is worth looking beyond the number of hours you spend in bed and considering the quality of your sleep.
Research: Beyond Usual Care: A Multidisciplinary Approach Towards the Treatment of Obstructive Sleep Apnoea.
Could teeth grinding be connected to sleep breathing?
Teeth grinding, also known as sleep bruxism, is another symptom that sometimes appears alongside sleep-disordered breathing.
You might notice worn or sensitive teeth, jaw tension, facial discomfort or headaches on waking. Your dentist may also identify signs of grinding during a routine examination.
Researchers have investigated whether sleep bruxism and OSA are connected. One possibility is that changes in breathing and brief awakenings during sleep may occur alongside activity in the jaw muscles. However, the relationship is complex, and the precise mechanisms are not fully understood.
A 2025 systematic review examined 11 studies investigating the relationship between bruxism and OSA. It found that the two conditions were reported together in some populations, but differences in how the studies measured and diagnosed them made firm conclusions difficult.
Teeth grinding is not a reliable way to diagnose sleep apnoea. It is one possible clue to consider alongside snoring, witnessed breathing pauses, daytime sleepiness and other symptoms.
If you grind your teeth, a dentist can assess potential damage and discuss ways to protect your teeth. If you also snore heavily or experience symptoms of disrupted sleep, it may be worth discussing your breathing with your GP.
Children, sleep-disordered breathing and ADHD-like symptoms
Sleep-disordered breathing is not just an adult concern. It can affect children too, and the signs may look different from those seen in adults.
Children with disrupted breathing during sleep may experience:
- Habitual snoring or noisy breathing
- Restless sleep or unusual sleeping positions
- Mouth breathing
- Difficulty waking or seeming tired during the day
- Irritability, emotional regulation difficulties or hyperactivity
- Problems with attention, concentration or learning
One important consideration is that sleep-disordered breathing can produce behavioural difficulties that overlap with symptoms associated with ADHD. Some children who are struggling to concentrate or sit still may also have an underlying sleep problem that deserves attention.
This does not mean that sleep-disordered breathing explains every case of ADHD, or that a child with ADHD necessarily has a breathing problem. Both conditions can coexist, and ADHD has many possible contributing factors.
A 2026 systematic review and meta-analysis reported a pooled estimate suggesting that around 44% of children in the included studies who had ADHD also had OSA. This figure should be interpreted cautiously: it came from a limited group of studies, the uncertainty around the estimate was substantial, and it should not be treated as the prevalence among all children with ADHD.
The practical message is simple: if a child has ongoing attention or behavioural difficulties and also snores regularly, mouth-breathes or sleeps restlessly, it is worth discussing their sleep and breathing with an appropriate healthcare professional.
Where does myofunctional therapy fit in?
Myofunctional therapy focuses on the function and coordination of the muscles of the tongue, lips, cheeks and face. Depending on the individual, it may include exercises and awareness work relating to tongue posture, lip closure, swallowing and oral muscle function.
When appropriate, this work can form part of a wider approach to breathing and sleep health. Orofacial myofunctional therapy has been studied as an adjunct for people with OSA, with research suggesting potential improvements in some outcomes, including daytime sleepiness and aspects of sleep quality.
However, the evidence is still developing. Results vary between studies, and myofunctional therapy is not a substitute for appropriate assessment or established treatment for OSA. Evidence for its use in children is more limited than in adults.
It is also important to remember that mouth breathing can have several causes, including nasal obstruction. Simply encouraging someone to keep their mouth closed will not address an underlying obstruction.
The right approach depends on the person, their symptoms and the cause of their breathing difficulties.
Further reading:
- Myofunctional Therapy in Adults and Children With Obstructive Sleep Apnea: An Overview and Re-analysis of Systematic Reviews
- Cochrane review: Myofunctional therapy for people with obstructive sleep apnoea
Can improving breathing help you sleep better?
For some people, improving breathing habits and addressing relevant aspects of oral function can be a useful part of supporting better sleep. In my work, I often find that when we improve breathing, we can sometimes see improvements in sleep too.
The starting point is to understand what may be contributing to the person's symptoms. Breathing patterns, nasal comfort, oral function, sleep habits and general health may all be relevant, depending on the individual.
It is important not to assume that breathing exercises alone will resolve snoring or sleep apnoea. If OSA is suspected, medical assessment is essential, because untreated OSA can have important health consequences. Treatments may include CPAP, a professionally fitted mandibular advancement device, or other approaches depending on the cause and severity.
Breathing work and myofunctional approaches may be useful alongside appropriate care, rather than instead of it.
What should you do if you recognise these symptoms?
If you regularly snore, wake feeling exhausted, experience morning headaches or have been told that you stop breathing during sleep, speak to your GP about whether an assessment for sleep-disordered breathing is appropriate.
If you grind your teeth, arrange a dental assessment too. A dentist can help protect your teeth and may identify signs that warrant further investigation.
For children, regular snoring combined with restless sleep, mouth breathing or daytime behavioural difficulties is also worth discussing with their GP or paediatric healthcare team.
You do not need to have every symptom to seek advice. A combination of signs, particularly witnessed breathing pauses or gasping during sleep, is worth taking seriously.
Curious about your breathing and sleep?
I offer a free introductory chat for anyone who would like to explore whether their breathing patterns may be contributing to their sleep difficulties and what kind of support might be appropriate.
We can talk through your symptoms, discuss your goals and consider whether breathing work or a myofunctional approach may be helpful. If your symptoms suggest possible sleep apnoea, I’ll also encourage you to seek the appropriate medical assessment.
You don’t have to simply accept waking up tired every day. Understanding what is happening with your breathing can be a useful first step towards better-informed choices about your sleep health.
Get in touch to arrange your free chat.
Please note: This article is for educational purposes and does not replace medical or dental advice. Breathing exercises and myofunctional therapy do not diagnose or cure sleep apnoea, and should not delay assessment or treatment where OSA is suspected.