Should I Focus on Breathing or Sleep for My Mental Health?

Q: Should I Focus on Breathing or Sleep for My Mental Health?

Hello Mr. <br>Liu： It seems that since you changed your pillow, you've been experiencing more vivid dreams. <br>Have you tried switching back to your original pillow? If you find yourself snoring during sleep and still feeling sleepy upon waking, I recommend visiting a sleep cent

I would like to ask whether I should start with respiratory issues or sleep problems, and whether I should schedule an earlier follow-up appointment or seek a second opinion from another physician?

I have been seeing a psychiatrist.
Once, during elementary school on a rainy day, I fell while playing tag with my classmates and hit my head on the floor three times.
The doctor said that my brain is now sensitive to light, sound, and electromagnetic waves.
Regarding electromagnetic waves, I have turned off the internet, and the brain fog phenomenon has disappeared.
I also charge my devices in the living room, but I still get easily awakened during sleep.
After changing to a new pillow, I started having a lot of dreams, and I can remember them the next morning.
Since elementary school, I have often felt sleepy during class or even fallen asleep.
When I previously measured my sleep with my phone, I noticed that I was snoring.
Now, I still need to take steroids every morning to have energy.
Every morning, I wake up sneezing.
Recently, I have noticed that when I breathe while sitting, my breaths become shallower, and my nasal breathing alternates between being obstructed (sometimes on the left, sometimes on the right).
I have also been passing gas frequently, but it has no odor.

Liu Xiansheng, 20~29 year old female. Ask Date: 2022/08/07

Dr. Lin Mianzhang reply Psychiatry

Hello Mr.
Liu: It seems that since you changed your pillow, you've been experiencing more vivid dreams.
Have you tried switching back to your original pillow? If you find yourself snoring during sleep and still feeling sleepy upon waking, I recommend visiting a sleep center at a major hospital for a comprehensive sleep study.
This will help you clearly understand the reasons behind your poor sleep quality.
As for your difficulty in breathing, it would be advisable to consult an otolaryngologist for an evaluation.
Wishing you a speedy recovery!

Reply Date: 2022/08/07

More Info

Your situation is quite complex, and it seems like you are dealing with multiple interrelated issues that affect your mental health and sleep quality. It’s good to hear that you are already consulting with a psychiatrist, as professional guidance is crucial in navigating these challenges.
To address your question about whether to focus on breathing or sleep for your mental health, it’s important to understand that both aspects are interconnected and can significantly influence each other.

The Importance of Sleep
Sleep is essential for mental health. It plays a critical role in cognitive function, emotional regulation, and overall well-being. Poor sleep can exacerbate anxiety, depression, and other mental health issues. Given your history of sleep disturbances, including waking up frequently and experiencing vivid dreams, it’s vital to prioritize improving your sleep quality.
Here are some strategies to enhance your sleep:
1. Sleep Hygiene: Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Create a relaxing bedtime routine to signal to your body that it’s time to wind down.

2. Optimize Your Sleep Environment: Ensure your bedroom is conducive to sleep. This includes a comfortable mattress and pillow, a cool room temperature, and minimal noise and light. Since you mentioned being sensitive to sounds, consider using white noise machines or earplugs to mask disruptive noises, like snoring.

3. Limit Stimulants: Avoid caffeine and nicotine, especially in the hours leading up to bedtime. These substances can interfere with your ability to fall asleep and stay asleep.

4. Mindful Eating: Be cautious with your evening meals. Heavy or spicy foods can disrupt sleep, so aim for lighter meals in the evening.

5. Physical Activity: Regular exercise can help improve sleep quality. However, try to avoid vigorous workouts close to bedtime, as they may have the opposite effect.

The Role of Breathing Techniques
Breathing exercises can be beneficial for managing anxiety and promoting relaxation, which can, in turn, improve sleep quality. Since you have experienced shallow breathing and nasal congestion, incorporating breathing techniques may help alleviate some of your symptoms.

1. Diaphragmatic Breathing: Focus on breathing deeply from your diaphragm rather than shallowly from your chest. This technique can help calm your nervous system and reduce anxiety.

2. Nasal Breathing: If you experience nasal congestion, consider using saline nasal sprays or humidifiers to keep your nasal passages clear. Breathing through your nose can help regulate your breath and improve oxygen intake.

3. Mindfulness and Relaxation: Engage in mindfulness practices that incorporate breathing exercises, such as meditation or yoga. These practices can help you become more aware of your body and reduce stress.

Addressing Other Symptoms
You mentioned experiencing symptoms like sneezing, fatigue, and a tendency to fall asleep easily during the day. These could be related to allergies, sleep apnea, or other underlying health issues. It’s essential to discuss these symptoms with your healthcare provider, as they may require further evaluation or treatment.

1. Allergies: If you are experiencing frequent sneezing and nasal congestion, consider consulting an allergist. Allergies can significantly impact sleep quality and overall well-being.

2. Sleep Apnea: Given your history of snoring and daytime sleepiness, it may be worth discussing the possibility of sleep apnea with your doctor. This condition can lead to fragmented sleep and contribute to mental health issues.

3. Medication Review: Since you mentioned taking steroids, it’s important to review all medications with your healthcare provider to ensure they are not contributing to your symptoms.

Conclusion
In summary, both sleep and breathing techniques are important for your mental health. Prioritizing good sleep hygiene while incorporating breathing exercises can create a synergistic effect that enhances your overall well-being. Continue to work closely with your healthcare providers to address your symptoms holistically, and don’t hesitate to seek additional support if needed. Your health journey is unique, and finding the right balance will take time and patience.

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