Tired of Being Tired? Here’s How to Fix Your Sleep Naturally

Breathing and Sleeping. Connection there?

Chronic sleep issues affect more than 1 in 3 adults, and women are particularly at risk due to hormone fluctuations, stress, and—you guessed it—our often-overlooked breathing patterns.

There is a good chance that you actually can avoid pills or gadgets to reclaim your good night sleep beacuse there’s a more natural (and surprisingly fast) way to shift your sleep for the better. You might think your case is special? Well turns out it's not, many people are in the same boat with you. 

Why Are You Waking Up at Night?

There are many reasons people wake up multiple times during the night—and it's not always stress or a bad pillow.

• Mouth breathing and over-breathing can trigger micro awakenings. Your body panics when it senses a drop in CO₂ (yep, that gas we usually try to get rid of too fast).
• Hormonal shifts, especially in women, can disrupt body temperature and increase nighttime cortisol.
• Blood sugar dips due to late-night snacks or irregular meals may also signal the body to wake up.
• Poor posture, which compresses the diaphragm and makes breathing more shallow, keeping your nervous system on edge.
• Emotional Detox, according to Traditional Chinese Medicine, waking around 1–3am is linked to liver energy — often tied to emotional processing or suppressed stress

Your nervous system doesn’t need a lecture—it needs real regulation. That starts with the breath.

Sleep and Hormones Are Best Friends

Poor sleep wrecks your hormone balance. And unbalanced hormones wreck your sleep. It’s a vicious loop that shows up as:

• Cravings and weight gain
• Mood swings and anxiety
• Lower libido
• PMS or irregular cycles
• Feeling “wired but tired”

But the right breathing approach, like the Buteyko Method, has the power to gently reset your nervous system and rebalance hormone production naturally—without fancy supplements or long meditations.

Why the Buteyko Method Works (and Works Fast)

As a breathing coach, I’ve seen all kinds of people—from anxious teens to high-level executives—completely transform their sleep through this method.

What makes it unique?

🌀 It targets over-breathing, a common but sneaky problem in modern life.
🌙 It helps your body retain just enough CO₂ to keep oxygen delivery optimal at night.
💤 It improves nasal breathing and calms the brain for deeper, longer sleep.
🧘‍♀️ And it can be used anytime—before bed, after a stressful day, or when you wake up at 3 a.m.

Best of all? It’s suitable for everyone. Even beginners see results within days.

“If breathing is irregular, sleep will be disturbed. If sleep is disturbed, hormones suffer. The rhythm of your breath is the rhythm of your health.”

Dr. Renu Mahtani

Functional Medicine Expert

Try This: A Simple Breathing Exercise for Better Sleep Tonight

This one is great before bed or if you wake up in the middle of the night.

Buteyko-Style Gentle Breath Hold

1. Sit or lie comfortably. Close your mouth and breathe gently through your nose.
2. Exhale slowly and gently hold your breath (pinch your nose).
3. Hold just until you feel a slight hunger for air (not a big gasp).
4. Resume slow nasal breathing.
5. Repeat 3–5 rounds.

This signals safety to your nervous system and calms cortisol in real time.

Conclusion

Sleep Doesn’t Have to Be a Mystery

There are many tools to support your sleep—herbs, light exposure, movement—but breath is the most direct dial to your nervous system. And your nervous system is what decides if you sleep deeply… or not at all.

If you’re tired of feeling tired, start small. Two minutes of focused breath can shift your system into rest mode faster than you’d think.

And if you’re ready to go deeper, I offer online breathwork classes, including guided breathwork sessions, hormone-focused support, and a breath analysis to see where you’re starting from.

Let’s bring your breath (and sleep) back home—naturally.

Sleep well and breathe easy! More articles in my blog