Sleep apnea is a condition that negatively impacts millions of people every night. The most obvious and detrimental effect that it has on patients is sleep disruption, but it’s notorious for causing other types of health issues if left unaddressed. Fortunately, if you suffer from the condition, you aren’t entirely helpless against it. While sleep apnea therapy is a viable solution for many, even something as simple as exercise might prove useful in the ongoing fight against this chronic condition. Keep reading to learn more about this connection, along with some specific exercises that can help you get back to bed.
The Link Between Sleep Apnea & Exercise
Obstructive sleep apnea, the most common form of sleep apnea, is characterized by airway blockage that occurs during sleep. Although this blockage can stem from all sorts of factors, one notable cause is excess body fat around the neck; this places pressure on the airway, causing it to collapse and limiting the flow of oxygen.
This interaction highlights the need for patients with sleep apnea to consider cardiovascular exercise, as well as weight training, in order to lead a healthier lifestyle. Studies show that weight loss has been accompanied by improvement in characteristics related not only to obesity but also to obstructive sleep apnea.
It’s also worth noting that exercise improves conditions such as daytime sleepiness and sharpened focus and critical thinking, which are both impacted by sleep apnea. Additionally, a healthy diet to supplement your workout regime can assist with weight loss, and therefore, in managing sleep apnea symptoms.
Specific Exercises to Help Manage Your Sleep Apnea
Even though cardio and weight training will help you lead a healthier lifestyle and improve your sleep apnea, there are also other specific workouts and habits you can employ to strengthen your throat. Referred to as myofunctional therapy, these exercises can ultimately help you fight sleep apnea:
- Soft palate stretches – To stretch your soft palate, open your mouth as wide as you can and say “ah” for about 20 seconds, before closing your mouth for 5 seconds and then repeating the process a few more times.
- Tiger yell – To do this, you will need to open your mouth as wide as you can and try to lick your chin with your tongue, keeping your tongue outside of your mouth for 5 seconds. This might sound a little bizarre, but it can help to strengthen the muscles within your throat.
- Singing – Simply putting on your favorite song in the car or the living room and singing along can strengthen your upper throat muscles and soft palate muscles.
- Tongue slides – You can also exercise and strengthen your tongue by pushing the tip of it against the roof of your mouth and sliding it backward.
There are many reasons to take care of yourself and frequently exercise, but if you have sleep apnea, you should consider hitting the gym or going for a run; the condition isn’t something that will simply go away on its own, but luckily, exercise is a great way to manage your symptoms.
About Ponte Vedra Complete Dentistry
The skilled team at Ponte Vedra Complete Dentistry serves patients and families in the area under the leadership of Dr. Kristopher R. Harth and Dr. Eric L. Townsend. They offer a wide range of various treatment options including sleep apnea treatment. If you have any questions about sleep apnea or need to schedule a visit for you or a loved one, you can contact the practice online or by phone for additional assistance: (904) 285-7711.