Sleep is treated as something that can be adjusted around work, screens and daily responsibilities. A late night here and an interrupted night there may seem harmless. But waking up tired despite spending enough hours in bed could point to a problem that is easy to overlook. Sometimes, the issue is not an inability to fall asleep. It is what happens to breathing after the eyes close.According to Dr Pushkar A. Shikarkhane, MD, DNB (Med), Metabolic Physician and Sleep Specialist at Lilavati Hospital & Research Centre and Advisor to World of Sleep, breathing difficulties and allergies can quietly affect sleep quality.
Good sleep begins with comfortable breathing
Sleep quality depends heavily on how freely a person breathes at night. When the nose, throat or airways become obstructed, oxygen levels can fall repeatedly. The brain responds to these changes by briefly waking the person, interrupting deeper stages of sleep.“This causes repeated awakening and leads to lack of deep sleep,” explained Dr Shikarkhane, describing obstructive sleep apnoea (OSA).A person may not remember these brief awakenings. However, the consequences can show up the next morning as fatigue, headaches, poor concentration and unrefreshing sleep.
Could bedroom allergies be making things worse?
An overlooked factor is the bedroom environment. Dust accumulated on pillows, mattresses, bedsheets and curtains can expose people to allergens. Pollen entering through windows and mould growing on damp walls can also trigger allergic reactions.Dr Shikarkhane explained that inhaled allergens can cause inflammation and swelling in the nose and airways. This may narrow the passages through which air travels, potentially worsening existing OSA or contributing to breathing difficulties during sleep.He recommends identifying and reducing allergen sources. Regularly washing bedding, addressing water leakage and considering an air purifier may help reduce exposure.The US National Institute of Environmental Health Sciences also recommends washing bedding regularly and reducing dust-mite exposure. Read its guidance here.
Snoring is not always harmless
Loud snoring, choking or gasping during sleep should not automatically be dismissed as ordinary sleeping habits. Other warning signs include morning headaches, frequent nighttime urination, daytime sleepiness and difficulty concentrating.Children can also develop OSA, sometimes because of enlarged tonsils or structural differences in their airways. Behavioural difficulties, attention problems and poor academic performance may sometimes be associated with disturbed sleep.
What happens when poor sleep becomes routine?
Sleep deprivation and untreated sleep disorders can affect metabolism, cardiovascular health, mood and daily functioning.The US Centers for Disease Control and Prevention (CDC) notes that adults aged 18-60 generally need at least seven hours of sleep. Insufficient sleep is associated with conditions such as diabetes, obesity, high blood pressure and heart disease.Dr Shikarkhane cautioned that fragmented sleep can contribute to several health problems. However, these associations should not be interpreted as proof that poor sleep directly causes every condition.
When should a sleep study be considered?
Persistent snoring, nighttime choking, unexplained daytime fatigue and unrefreshing sleep deserve medical attention. A sleep study can help identify OSA and assess its severity. Depending on the individual, testing may be conducted at home or in a sleep centre.Treatment can include weight management, airway exercises, suitable oral devices or continuous positive airway pressure (CPAP). Some children may require treatment for enlarged tonsils or airway-related structural problems.As Dr Shikarkhane emphasised, prevention and early treatment matter. A full night’s sleep is not simply about staying in bed longer. It is also about allowing the body to breathe, recover and rest without repeated interruptions.