Asthma symptoms such as coughing, wheezing, and breathlessness can increase at night, which can be extremely disruptive to our sleep. While many of us may get one or two nights of disturbed sleep when we have colds, flu, or other viruses, asthma, sleep apnea, or both may be to blame when the disruptions are frequent.

Today, Kamilah Howard shares five tips for improving your sleep quality when living with asthma.

A 2023 Gallup poll found that 57% of Americans felt they needed more sleep to feel better. However, only 42% of people said they got as much sleep as they need, with 20% of those surveyed getting five hours of sleep or less.

If sleep isn’t a priority for you, it should be — especially if you have asthma. For optimal health and well-being, adults between 18 and 65 need seven to nine hours of good quality sleep a night. For those getting less than seven hours on a regular basis, this habit has been linked to health issues such as cardiovascular disease, diabetes, and depression. 

But for those of us with asthma, the problem may lie more with the quality of our sleep than the quantity. For, even if we prioritize our sleep schedules, asthma has a nasty way of disturbing our sleep. Such issues can leave us feeling restless and hesitant to go to bed.

How asthma affects our quality of sleep

Coughing, wheezing, and breathlessness are among the most common sleep issues for people with asthma. According to The Sleep Foundation, 75% of people with asthma wake up at least once nightly due to their symptoms. This is called nocturnal asthma.

There are a variety of reasons for these sleep issues, including:

• Your circadian rhythm (the level of wakefulness day or night)
• Congestion, which usually worsens when lying down (like when you have a stuffy nose with a cold)
• Sleep apnea
• Cold temperatures or draught exposure
• Pregnancy
• Acid-reflux
• Hidden or unknown allergens in your bedroom

I’ve experienced many of these issues at one time or another. It’s usually caused by asthma triggers, illness, or stress. It’s not uncommon to wake up feeling groggy in the morning or tired throughout the day. It’s easy to chalk it up to a bad night’s sleep, but it may be more than that.

Recognizing how asthma affects your sleep is the first step in learning how to cope and get a more restful night. So, how can you manage to get a good night’s rest if you have asthma? Let’s dive into that here.

5 tips for sleeping well with asthma

1. Go to your doctor for professional advice

Your healthcare provider can help you manage your asthma symptoms. It’s important to adhere to your treatment and contact them if you have any questions.

If you don’t have a treatment plan or think you need a revised one, talk to your doctor about what’s best for you and your needs.

And, while you’re with your doctor…

2. Test for sleep apnea

If you find yourself waking up often, or having severe difficulty breathing, you may want to get tested for sleep apnea. According to the Allergy & Asthma Network, people with asthma are at risk of developing sleep apnea.

Sleep apnea is a condition that causes you to stop breathing repeatedly while sleeping. It can cause sleep disturbances, daytime tiredness, and irritability.

Sleep apnea symptoms include:

• Loud snoring
• Periods of not breathing as you sleep
• Waking up gasping and choking
• Having a sore throat or dry mouth in the morning
• Excessive sleepiness, despite having the recommended amount of sleep

It’s not something you can diagnose yourself, so talk to your doctor if you think sleep apnea is a possibility. Once you’ve discussed your symptoms, your doctor can refer you to a sleep disorder center or ask you to do a home sleep test. They can also help find an appropriate management plan if you do have sleep apnea or other sleep disturbances.

3. Try “pursed lip breathing”         

An exercise called pursed lip breathing can release trapped air in your lungs, improve ventilation, slow your breathing rate, provide general relaxation, and more. It’s helpful for more than just asthma symptoms and worth mastering. I’ve found this technique to be beneficial when I’m having trouble breathing.

This is how it works:

• Let your head and shoulder muscles relax
• Breathe in slowly for two seconds.
• Pucker your lips as if you’re going to whistle and breathe out slowly while counting to four.

You may feel a little silly but give it a try. It won’t “cure” your asthma, but I’ve found it very useful for when I need to control my breathing.

4. Clean your bedroom regularly

Common household asthma triggers often include dust mites. Regularly cleaning your house to make it asthma-friendly, particularly in your bedroom, will help to minimize dust’s effects. You should use a vacuum with a high-efficiency particulate air (HEPA) filter and rid your bedroom of dust mites and their waste.

Additionally, washing your bedding weekly can help keep dust mites away. I personally have zippered allergy covers on my mattress and pillows to help keep dust mites out of my bedding and have noticed a difference.

5. Consider a humidifier

I only started using a humidifier two years ago. I didn’t realize how much I needed it — especially in the winter when it’s cold and dry, and when I’m cranking up the heater in my home. The dry heat can be irritating to my throat and nose, and I’ve found that using a humidifier helps ease those symptoms.

It’s always good to talk with your doctor first. While humidifiers may help to ease breathing, they can also increase bacteria and mold spores in your home. This can further exacerbate your asthma symptoms, especially if you also have allergies.

Your doctor will be able to tell you if your symptoms might be improved by using a humidifier and can discuss any safety precautions you should take when using one. As always, read the instruction booklet for anything purchased, and find out how to clean a humidifier properly.

The takeaway

Sleep is an integral part of our lives and helps us operate at our full potential every day. Addressing these common sleep issues will not only help you feel better, but also help you take control of your asthma symptoms and sleep more peacefully.

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence, or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen.

NPS-ALL-NP-01458 JANUARY 2025