Week 1: daytime foundation
Three 5-minute sessions a day of tongue-on-palate breathing through the nose. Saline rinse every evening. Side sleeping. Log morning dryness in the app each day.
Week 2: nighttime intervention
Nasal dilator strip for the first half of the week. From night 4, soft mouth tape (a small vertical strip across the lips) if your nose is clearly clear. Stop immediately if you wake distressed.
Partner feedback prompts
“Did I snore last night?” (yes/no/some). “Did you hear my mouth open?” (yes/no). Two questions, three seconds each morning. Log both.
What you should see by day 14
Less morning dryness, less or no snoring, deeper sleep on your watch or tracker, fewer 3am wake-ups. If nothing has shifted, book a sleep study.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/sleep-apnea](/breathing-for/sleep-apnea).