Why Your ‘Perfect’ Patients Still Sleep Terribly

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Now Back to More Than Teeth…..A Case That Might Sound Familiar

A 52-year-old male healthcare provider, busy, high-performing, and in excellent shape, came in with a frustrating problem:

• Excessive daytime sleepiness

• Waking in the middle of the night and unable to fall back asleep

• Unrefreshing sleep despite doing “everything right.”

He had already tried all the usual tricks, such as sleep aids, no food after 6:00 PM, evening walks, and clean nutrition.

Nothing stuck.

Then he read the book “Breath” by James Nestor and started experimenting with breathing techniques, specifically a version of the Wim Hof Method. Click here for a patient educational handout.

Each night, he spent about 10 minutes:

• Controlled breathing

• Quiet meditation

• Intentional mental “downshifting.”

Within a few weeks, something changed.

He began sleeping through the night.

No more 2 AM wake-ups.
No more lying there wired and exhausted.

His self-reported sleep quality improved by about 60%.

Why This Matters

This wasn't about weight or bad habits. It was a problem with the nervous system. Proper breathing can calm the body, reduce stress, and help with real sleep. In simple terms, he didn't need more "sleep tricks." He needed his body to stop interfering with itself.

In dentistry, we spend a lot of time discussing airway health, MADD, nasal patency, etc., but we don’t always talk about how patients actually breathe.

Why Breathing Matters for Sleep

Sleep happens naturally as our bodies transition from wakefulness to a state of calm and balance. Breathing is important in this process. When we breathe slowly, quietly, and through our nose, our body relaxes more easily. This helps slow our heart rate, reduce stress, and shift our nervous system into a "rest and recovery" mode.

On the other hand, if we breathe quickly, unevenly, or through our mouths, our brains might stay a bit alert, even while we sleep. This can lead to lighter sleep, more waking, and less restful sleep. For dentists, this is important because many sleep issues, such as snoring, mouth breathing, and dry mouth, are linked to breathing.

Breathing Training and Its Benefits

Many people don't realize they are not breathing properly because it becomes a habit. Stress, bad posture, stuffy noses, and always breathing through the mouth can cause poor breathing. Luckily, you can learn to breathe better.

Doing simple breathing exercises before bed can relax you, keep your airways open, and help your body prepare for sleep.

The Buteyko Method is a popular method for improving breathing. Instead of breathing deeply, it focuses on breathing more efficiently. It has three main ideas:

- Breathe lightly to avoid taking in too much air.

- Breathe slowly to calm your nervous system.

- Breathe through your nose to help your airways work better.

Breathing Re-education (Buteyko-Inspired)

Goal: breathe less through the mouth, get used to more CO₂, and calm the nervous system.

Key ideas: Breathe only through the nose. Breathe slower. Hold your breath lightly (suitable for your age). Research shows that Buteyko breathing helps with easier breathing, better nervous system balance, and less airway inflammation.

(Courtney et al., Journal of Bodywork & Movement Therapies)

Coach Cathy’s Corner

Want better sleep? Pay attention not only to breathing but to when and what you eat at night.

Eating late keeps your body busy digesting when it should be shifting into repair mode. That can increase reflux, raise blood sugar, and lead to more restless sleep. A good rule of thumb is to finish eating about three hours before bedtime.

What you eat matters too. Heavy, sugary, or highly processed foods late in the evening can disrupt sleep hormones, while meals built around protein, fiber, and whole foods tend to support steadier blood sugar and deeper sleep.

Explore more on More Than Teeth → Listen to the podcast or book Dr. Bennett & Cathy for your next event

Until next time,
Dr. Michael & Cathy Bennett
More Than Teeth | A Mission for Generational Health