Introduction: Sleep Starts Before the Lights Go Out
Bedtime routines are more than just brushing teeth and reading a story. They are a window into your child’s (and your own) nervous system, breathing habits, and ability to access restorative sleep. At BreatheWorks, we help families build routines that support not only good sleep habits, but also airway health—a crucial and often overlooked part of long-term wellness.
Whether you’re a parent of a toddler, a teen, or an adult who’s finally ready to take sleep seriously, this guide offers practical, airway-conscious steps for better sleep.
Why Airway Health Matters in Bedtime Routines
Your body doesn’t just fall asleep—it prepares. And your airway plays a major role in determining how restful that sleep will be. Factors like mouth breathing, poor tongue posture, and nasal congestion can lead to:
- Sleep disturbances
- Snoring and open-mouth posture
- Fragmented or shallow sleep
- Increased cortisol and inflammation
That’s why our approach blends myofunctional therapy with simple lifestyle adjustments to get the whole system ready for deep rest.
Foundational Elements of an Airway-Conscious Bedtime Routine
1. Consistent Schedule
Go to bed and wake up at the same time every day, even on weekends. This reinforces the circadian rhythm and prepares the airway muscles for predictable rest
2. Nasal Breathing Reminders
Practice gentle nasal breathing during the day and before bed. Use games with kids, humming, or light resistance breathing to encourage lip seal and reduce mouth breathing at night.
3. Oral Posture Check-ins
Ensure the tongue is resting against the roof of the mouth, lips are sealed, and breathing is silent. If this is difficult, a speech-language pathologist near you may evaluate for tongue-tie or low tone.
4. Hydration + Light Nutrition
Dehydration can lead to dry mouth and snoring. Offer water in the evening, and avoid heavy meals or sugary snacks within 2 hours of bedtime.
5. Screen-Free Wind-Down
Screens suppress melatonin and promote shallow breathing. Replace with drawing, puzzles, or deep breathing routines.
6. Airway-Friendly Environment
Keep bedrooms cool (65–68°F), dark, and free of allergens. Consider nasal strips or diffused saline mist for congestion.
7. Gentle Movement or Stretching
Light stretching, yoga, or diaphragmatic breathing prepares the body for parasympathetic rest. Bonus: it reinforces the breathing patterns developed in myofunctional therapy.
Tools to Support Nighttime Breathing
Depending on age and airway function, families may benefit from:
- Nasal dilators (e.g., Mute®, Airmax®) for light congestion
- Mouth taping for kids and adults (when supervised and appropriate)
- Snoring remedies like positional devices or oral appliances
- Myo tools like straws, lip trainers, and tongue exercisers
Always consult a qualified provider to determine what’s right for you or your child.
Making the Routine Family-Wide
An airway-conscious routine works best when modeled by the whole household:
- Encourage everyone to nasal breathe while watching a show or reading
- Talk openly about the importance of rest and breath
- Make evening routines collaborative, not punitive—use charts, rewards, or calming music to build buy-in
When to Seek Help
If you or your child:
- Wake with a dry mouth or sore throat
- Snore frequently or sleep with your mouth open
- Struggle with focus or fatigue during the day
- Experience restless sleep despite a strong bedtime routine
…then it may be time for an airway-focused assessment. Our speech therapy Portland team provides customized support through speech and language pathology, breathing retraining, and collaborative care.
Final Thoughts: Rest Starts with the Way You Breathe
Good sleep isn’t just about going to bed early. It’s about preparing the body and airway to do what they were designed to do. With just a few intentional changes, your bedtime routine can become a cornerstone of physical and emotional resilience.
At BreatheWorks, we help families integrate science-backed habits and whole-patient therapy to create healthier, calmer nights for all.
Sources:
- National Sleep Foundation: Healthy Sleep Habits
- NIH: Pediatric Sleep and Airway Dysfunction
- ASHA.org: Myofunctional Therapy for Sleep and Breathing
- BreatheWorks.com: Family-Based Airway and Sleep Support
