Exercises To Help With Sleep Apnea
Once you get into a routine with exercise, your body will begin to crave the feeling. Not only will exercise provide you with more energy to make you more alert during the day, but it will help you lose or maintain your weight. Obesity plays a significant role in exacerbating sleep apnea symptoms, so successfully managing your weight will help you feel healthier and reduce OSAs risks.
While cardio and weight training will help you lead a healthier lifestyle and improve your sleep apnea, its essential to keep in mind that exercise doesnt always have to mean youre pumping iron or running a 5k.
Workouts like stretching or yoga can also lead to better sleep quality. But there are probably exercises you havent even considered exercises to strengthen your throat.
Strengthening the lips, tongue, soft palate, and back of your throat can make it easier for you to breathe at night, improving your sleep quality and reducing your snoring .
Incorporate some of these throat exercises, also known as myofunctional therapy, into your daily routine to fight sleep apnea:
If youre struggling to get a good nights sleep, try incorporating regular exercise and some of these throat exercises into your daily routine to help reduce your symptoms.
What Causes Sleep Apnea And Snoring
Obstructive sleep apnea is the most common form of this disorder.
When an individual develops OSA, the muscles in the back of their throat relax while theyre asleep. This causes those muscles to collapse, cutting off the airways.
Eventually, the brain senses that its not getting enough oxygen and alerts you awake to catch your breath. When this happens, experts say the person may snort, choke, or gasp for air. These episodes will then happen periodically throughout the night.
Snoring is one of the symptoms of sleep apnea. However, someone can still be a snorer and not have this disorder.
When Should You See A Doctor About Snoring
Some cases of snoring are an indicator of obstructive sleep apnea, an underlying sleep disorder. Sleep apnea can have serious health consequences if it goes undiagnosed and untreated.
If you have any of these risk factors, it is important to talk with a doctor:
- Snoring that resembles gasping, choking, or snorting
- Notable daytime sleepiness or fatigue
- Mood changes, slowed thinking, or reduced attention span
- Morning headaches
- High blood pressure
- Obesity or recent weight gain
While mouth exercises are a promising home remedy, they arent a solution for all snoring or obstructive sleep apnea. Even when helpful, they may need to be combined with other treatments recommended by a doctor.
These mouth exercises are similar to exercises that are often done as part of speech therapy. People looking for specific advice on how to conduct these exercises can ask their doctor for a referral to a speech therapist or someone with experience in exercises to strengthen the mouth, tongue, and throat.
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How Exercise Helps In Sleep Apnea Treatment
The body weight and sleep quality are interrelated. If you have OSA or obstructive sleep apnea, your neck weight can block the airway when you are sleeping. A study published in a journal by the American Medical Association states that 10% weight loss can decrease 26% of apnea-hypopnea index of a patient. That means weight loss can help you in sleep apnea treatments.
How To Get Started Implementing Daily Exercise Into Your Routine
In addition to decreasing obesity, regular exercise is an excellent way to control your sleep apnea. If youve never had a workout routine in your life, it can be intimidating to figure out the best place to start. Fortunately, there are many ways to make fitness a regular part of your life, and many of them will cost you nothing.
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Is Sleep Apnea A Disability
Sleep apnea not considered a disability by the SSA, but sleep apnea can cause other breathing disorders and heart problems, which can be considered disabilities by the SSA. If you meet the medical criteria for one of those listings, you will be able to qualify for Social Security disability benefits.
There are other listings in the SSAs Blue Book such as breathing disorders and heart disorders that if you meet the criteria for those listing with your sleep apnea, the SSA will consider your sleep apnea a disability and you will be able to qualify for Social Security disability benefits.
How Much Do Sleep Apnea Mouthpieces Cost
The average cost for a sleep apnea mouth guard is estimated at $1800 $2000. This includes the actual sleep apnea mouthpiece, dentist visits, adjustments, follow-ups, and modifications to the dental device. Most health insurance companies and Medicare cover oral devices for sleep apnea.
For more details on sleep apnea mouthpieces and prices, take a look at our review page here.
To arrange for a sleep apnea mouthpiece, contact your local dentist or primary care provider.
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How Often Should I Do The Mouth Exercises
When you visit Dr. Bogrow at Michigan Sleep Apnea Center, ask him about the types of mouth exercises that would be beneficial to you. You may also ask him how often they need to be done. For most people, Dr. Bogrow will recommend doing them for at least 10 minutes every day for three months. It can take some time to firm up the muscles and see tangible results. Just like other types of exercises, it can take some time. Its not likely that youll see immediate results.
Yoga Breathing Can Help Sleep Apnea By Strengthening Upper Airway Muscles
Although not a direct treatment for sleep apnea, Yoga breathing exercises help strengthen, tone and open the upper airway muscles which can help reduce the symptoms of sleep apnea. When questioned, people who practice yoga responded that they felt better rested and more energetic than people who didnt practice yoga3. This is also true for older people who have insomniathose who are 60 and older experience better sleep quality, sleep for longer, and feel better during the day when they perform regular yoga.
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How Much Exercise You Need For Better Sleep
Patients often ask Gamaldo how much exercise they need for better sleep, and how many weeks, months or years it will take to experience this benefit. The good news: People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night. Its generally not going to take months or years to see a benefit, says Gamaldo. And patients dont need to feel like they have to train for the Boston Marathon to become a better sleeper. Moreover, while many studies focus on aerobic activity and sleep, Gamaldo says picking an exercise you like will help you stick with it. For example, power lifting or an active yoga class can elevate your heart rate, helping to create the biological processes in the brain and body that contribute to better quality sleep, she says. We really want to encourage people to exercise, just be mindful of timing and whether it seems to affect your ability to get optimal sleep quality, she says.
Exercise Improves Sleep Apnea
For his studies, one that looked at episodes of sleep apnea and another that assessed quality of life, Kline recruited 43 sedentary adults with moderately severe sleep apnea.
Half were assigned to a 12-week exercise program, while the other half were assigned to a low-intensity stretching program for the same length of time. Those in the exercise group walked briskly for 30 to 40 minutes for four days each week and participated in resistance training on two days. Those in the stretching group met twice each week to do 30 minutes of exercises to increase flexibility.
Before and after the exercise programs, researchers evaluated participants by sleep studies in the lab. They also used questionnaires to assess changes to their mood, fatigue, and daytime functioning. And they tested how quickly study participants could solve problems, think, and remember.
After three months, the number of times that participants stopped breathing at night dropped from an average of 32 to 25 in the exercise group. The stretching group saw their breathing problems worsen, going from about 24 episodes a night to 29.
A separate analysis on the same group, found that exercise also improved daytime sleepiness and decreased fatigue. Study participants also reported that exercise sharpened their thinking and improved other aspects of daytime functioning.
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Exercise Helps Sleep Quality
Researchers say the participants who exercised reported that their sleep quality improved, raising their diagnosis from poor to good sleeper. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime.
Lead author Kathryn Reid, PhD, of the Department of Neurobiology and Physiology at Northwestern University, says drug-free treatment is best for insomnia because it eliminates the potential of sleep medications interacting with other drugs a person might be taking.
Can You Work Nights With Sleep Apnea
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. Considering this, will sleeping elevated help sleep apnea?
Some people have decreased apnea if they have the head of their bed slightly elevated. This can be accomplished by using a sleep wedge pillow, which is a ramp of foam that is highest at the head of the bed. In some cases, an adjustable bed can be used to raise the head enough to eliminate snoring and help apnea.
Likewise, do sleeping pills make sleep apnea worse? It’s natural for the body and throat structures to relax to some degree during sleep. But when an already partially collapsed airway is aided even more by a muscle relaxant or antihistamine like diphenhydramine, sleep apnea has the potential to increase. Sleep apnea impairs your attention span and short-term memory.
Likewise, people ask, how many hours of sleep do you need if you work nights?
Adults need between 7 and 9 hours of sleep to function at their best. If you sleep for under that amount, you will incur “sleep debt.”
What is the best position to sleep if you have sleep apnea?
Sleep Position #1: Left-Side SleepingAnd left-side sleeping is the recommendation. Specifically, sleeping on the left side is highly recommended, because it allows for the best blood flow and creates little to no resistance for breathing conditions.
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Different Types Of Sleep Apnea Exercises
In the same way that you must be committed to using your sleep apnea machine every night, you should also consider adding some of the following exercises, which have been proven to help with sleep apnea symptoms to your routine. Before starting any exercise regimen, consult with your doctor to plan the best course of action for you.
Avoid Alcohol And Sleeping Pills
If you have trouble sleeping, try a cup of decaffeinated herbal tea or juice instead of unwinding with a glass of wine. Alcohol and certain medications can make throat muscles relax more than normal. As a result, airways can get blocked. Alcohol and medications can also make it harder for your brain to “wake up” and register a lack of oxygen in the body. This can cause longer and more serious pauses in breathing. If you find it hard to fall asleep, try reading a book or taking a warm bath.
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Oral Exercises To Reduce Sleep Apnea Symptoms
The most widely known and extremely effective way to combat sleep apnea is to use a CPAP machine. But, for many reasons many patients are more interested in discovering a reliable CPAP alternative. A custom oral appliance from a sleep medicine expert, certain lifestyle changes, and oral exercises can all help. In this blog post, well focus primarily on the latter of those three oral exercises. Exercising the throat, tongue, and mouth can strengthen those little muscles and reduce your sleep apnea symptoms. Lets talk about a few specific things you can do to get an effective oral workout.
Discovering The Link Between Sleep Apnea And Shift Work
Is there any connection between shift work and sleep apnea? This is the first question that I asked when I started to have problems to breathe properly in my sleep.
Sleep apnea and shift work was a bad combination not only for my health but for the safety and security of my work place. I was so tired at work that I could be thoughtless and produce an accident.
Anything that interferes with the amount and quality of sleep, as shift work does, can worsen sleep apnea symptoms.
Scientists have observed that night shift work significantly worsen the prevalence of sleep apnea events. The most dangerous work shift for a person with sleep apnea is fast rotating shift work.
Interesting is the fact that patients with mild obstructive sleep apnea tolerate a short-time sleep deprivation well. But patients with more severe disorder, the frequency of apneic events may be increased by sleep/wakefulness rhythm disturbances.
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Family History And Genetics
Researchers have identified family history as a risk factor for sleep apnea, but maintaining a healthy lifestyle can decrease this risk. Studies in twins have shown that sleep apnea can be inherited. Some of the genes related to sleep apnea are associated with the structural development of the face and skull and with how the brain controls sleep and breathing during sleep. Some genes are also associated with obesity and inflammation.
Getting Used To Your Cpap Device
Ease into it. Start by using your CPAP device for short periods. Try wearing it for a half hour or an hour while sitting up in bed watching TV or reading a book. Once youve gotten used to that, try using it lying down or when napping.
Use the ramp setting. Most devices can be programmed to start slowly and gradually increase air pressure. The goal is to be asleep before the machine reaches your prescribed pressure setting. Most people find this makes falling asleep much easier and more comfortable.
Reset the machine if air flow wakes you. If a high-pressure stream of air wakes you up, turn the CPAP device on and off to restart the ramp setting.
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How Much Sleep You Need
A good night’s sleep is one that is both long and sound. According to the National Sleep Foundation, optimum length varies by age. For those ages 18 to 64, it’s generally best to sleep between seven to nine hours per night. But in order for that seven to nine hours to count as good quality sleep, it means you should be dozing off in 30 minutes or less and waking no more than once per night.
Scientists don’t fully understand why adults need 7-9 hours of quality sleep a night, says Charles Samuels, medical director of the Centre for Sleep & Human Performance in Calgary, Canada. What we do know is that getting enough sleep is crucial for concentration, memory, mood, and even weight loss.
Screening For Sleep Apnea
To screen for sleep apnea or other sleep disorders, your doctor may ask you about common signs and symptoms of this condition, such as how sleepy you feel during the day or when driving, and whether you or your partner has noticed that you snore, stop breathing, or gasp during your sleep. Your doctor may ask questions to assess your risk for developing this condition and take your physical measurements. Your doctor will also want to see whether you have any complications of undiagnosed sleep apnea, such as high blood pressure that is difficult to control. If the screening suggests a sleep breathing disorder, you may get a referral to a sleep specialist to help confirm a diagnosis.
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How Does Exercise Increase Sleep Quality
It is one thing to state that exercise helps you sleep, but how does it work? Why does working out increase your sleep quality? There is more than one answer to these questions and we are going to give you all of them.
Exercise Increases Sleep Drive
Your sleep drive is the urge to fall asleep and often times a high sleep drive leads to falling asleep easier and faster. When you exercise, you are expelling more energy, which often leads for having a much higher sleep drive in the evenings.
This is especially true when compared to those who have jobs that are not physically demanding. Which it takes a lot of mental energy, your body is not getting the exercise it needs in order to feel sufficiently tired in the evenings.
Working Out Gives You a Boost in Energy
As soon as you get your heartrate up and your body moving, this is going to give you a boost in your energy levels. Throughout workouts your body starts producing endorphins that make you feel great. You also get a boost in adrenaline which is a quick way to feel energized and alert.
This is what makes working out in the mornings or early afternoon such a great idea. You feel refreshed and energized after a workout, making it such a great way to start your day or give yourself a boost in energy to get through the afternoon slump.
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Are There Cpap Machines For Dogs
CPAP machines are a common treatment for humans with sleep apnea. CPAP therapy helps alleviate the problem by delivering oxygen into your airways. The pressurized air is delivered through a mask and a tube that should be worn throughout the night to make sure the symptoms are stopped, and you can get a good nights sleep.
Unfortunately, CPAP machines arent available for your pets yet. Although studies are taking place to see how they could work on dogs and cats, there isnt a commercially available mask or machine for your furry friends just yet. If your dog is struggling with sleep apnea, your best bet is to take them to the vet for professional treatment.
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