Скачать или смотреть Environmental Factors That Secretly Shape Your Nighttime Breathing and Sleep Quality

“Disclaimer: Informational only. Not medical advice. Consult your doctor for guidance.”

Welcome back to Breathing for Better Sleep! In this episode, host and sleep expert Dr. Fred Eck explores the surprising ways our environment, habits, and seasonal changes can disrupt sleep often before any true airway disorder appears. From congestion and dryness to the impact of posture and bedroom temperature, the conversation dives into practical, overlooked factors that challenge our airways at night.

Whether you feel “off” but not ill, notice your sleep suffers during allergy season or travel, or simply want to tweak your bedtime routine for deeper rest, this episode is packed with insights. Tune in to discover how small changes, like adjusting humidity, tracking evening habits, or switching sleep positions can make a big difference in your breathing and the quality of your sleep. Plus, hear expert tips on reading early warning signs from your body and environment, so you can get ahead of sleep issues before they become bigger problems.

Timestamps

00:00 Temporary Issues vs. Chronic Habits
03:39 Airway Issues Impact Ear Health
06:51 "Optimal Sleep Temperature Guide"
10:54 Sleep Hygiene and Dry Mouth
16:07 "Sleep and Nasal Hygiene Tips"
18:32 "Diet's Impact on Sleep"
20:15 "Better Sleep Positions Explained"
23:50 "Personalized Sleep Preferences Matter"
26:55 "Managing Jet Lag and Sleep"

Quotes, Hooks, and Timestamps

"If it's difficult for a child to sleep and breathe through their nose because of the situation, allergy or whatever, if that creates a temporary mouth breathing situation, that then even after that temporary situation is gone, the mouth breathing habit, okay, or the improper tongue or swallow position that's happening becomes a chronic problem, then that has to be addressed."
— Dr. Fred Eck [00:01:33 → 00:02:07]

"What people don't realize is the eustachian tube in your ear ends up and finishes in your posterior nasal space. So you can actually have something like acid reflux being caused by your sleep apnea or sleep disorder. Right. And that allows acid all the way up into the esophagus, but it can continue to go all the way up into the posterior nasal space and into the ear."
— Dr. Fred Eck [00:03:56 → 00:04:26]

Sleep is very, very important to our health. It is very very important to our gut health, which is. Your gut health is 90% of your immune system. So sleeping properly is very, very important.
— Dr. Fred Eck [00:06:28 → 00:06:42]

"Most of the Studies show under 70 degrees, 63 to 67, kind of. This is this ideal number. It could vary from person to person. Some people at 65 degrees are very cold, you know, and it may not be comfortable for them, but in General, something under 70 degrees is ideal."
— Dr. Fred Eck [00:07:13 → 00:07:30]

"So pretty much, you know, from three o' clock on, what did you eat, what did you do for exercise, when did you eat, how late did you consume alcohol? And we figure out by going through this, you know, by altering one thing at a time, we can figure out what affects this person's sleep the most."
— Dr. Fred Eck [00:11:04 → 00:11:25]

"Certain lights, for instance, blue lights, we know, you know, that you get from your phone and your TV screen and everything else can be bad for sleep."
— Dr. Fred Eck [00:16:37 → 00:16:46]

"I think that's one of the ways that we can easily affect sleep for a lot of people, because a lot of people don't realize that there are certain things they're eating that can affect their sleep, things that are going to elevate your insulin index and create elevated blood sugar and other things or just eating too much too late can affect it."
— Dr. Fred Eck [00:18:54 → 00:19:19]

"So oftentimes you want to sleep on your left side, not your right side."
— Dr. Fred Eck [00:20:55 → 00:20:59]

"Whatever puts you in a better mental state will improve your sleep naturally."
— Dr. Fred Eck [00:24:23 → 00:24:28]

"Melatonin in general is not very useful for most people. But the one area that it is useful is helping with jet lag. When you go and travel through different time zones, it can help in that situation."
— Dr. Fred Eck [00:27:09 → 00:27:21]

Podcast Website - https://breathingforbettersleep.com/

Dr. Fred Eck - Website - https://sleeptreatmentdirect.com/dr-f...

Podcast Media Partner: TopHealth - https://www.tophealth.care/