For most people, morning is the worst time of the day in terms of how they feel and perform. Numerous epidemiological studies have shown that the chronically sick (heart disease, diabetes, COPD, epilepsy, etc.) are most likely to have acute episodes and/or die during early morning hours (4-7 am). What are the common underlying parameters that get worse in the morning for all sufferers?

We feel worse and get worse in the morning if, and only if, our breathing pattern gets heavier (faster and deeper). If breathing is light and easy, we are full of energy and feel great. Why is over-breathing bad? Hyperventilation (or breathing more than the medical norm) cannot improve blood oxygenation since our blood is almost fully saturated with oxygen during normal breathing (only 10-12 breaths per min with tiny 500 ml of air per breath). Hence, there is only one prime effect: over-breathing reduces CO2 content in the blood and cells. This causes constriction of blood vessels (CO2 is a vasodilator) and suppresses O2 release in tissues due to the suppressed Bohr effect. Hence, the more we breathe, the less oxygen our tissues get, including cells of the brain, heart, liver, kidneys, pancreas, and all other vital organs, as many medical studies have found. Symptoms of hyperventilation are highly individual depending on genetics and environment. Just pay closer attention to your breathing when you wake up in the morning.

How to prevent over-breathing at night?

1. If you find that your mouth is dry in the morning, read the internet articles “How to prevent mouth breathing during sleep” or “How to tape one’s mouth”. Mouth breathing is the most devastating factor during sleep.

2. If you sleep on your back at night, your breathing gets almost twice as heavy and your body oxygenation will decrease about 2 times. Read another free internet manual “How to prevent sleeping one’s back”. Any other sleep position is better than that.

3. Do more physical activity during the day, but with constant nasal breathing only (both in and out). Even sick people benefit from such exercise, despite the fact that they may only be able to walk (not run) with nasal breathing.