Living with sleep apnea can be exhausting—literally! The interruptions to your breathing can leave you feeling groggy and drained during the day. While treatments like CPAP machines and small lifestyle changes can help manage your symptoms, regular exercise might be even better! Continue reading to see how breaking a sweat during the day can help ease sleep apnea symptoms and lead to more restful nights.
Why Exercise Matters for Sleep Apnea
Sleep apnea often goes hand-in-hand with weight gain because excess bulk can put pressure on your airway, leading to blockages during sleep. In fact, a study by the American Medical Association shows a 10 percent decrease in weight offers a 26 percent decrease in a patient’s apnea-hypopnea index. So, by decreasing the weight around your neck, you can reduce your symptoms and enhance your overall sleep quality.
Lowering Stress for Better Sleep
Of course, managing your weight isn’t the only benefit of exercise! Stress and anxiety can also worsen your symptoms by increasing muscle tension and disrupting your sleep cycle.
Exercise is a natural stress reliever, releasing feel-good endorphins that help you relax. When you’re less stressed, your body is more likely to stay in a deeper, restorative sleep. This can reduce the frequency and severity of sleep apnea episodes.
Improving Hormones for Sleep Quality
Regular physical activity is known to improve hormone regulation, including the production of melatonin, which helps balance your sleep-wake cycle. This can make it easier to fall asleep and stay asleep. As you build a consistent exercise routine, you may experience fewer awakenings during the night. Combined with other benefits, this can lead to better sleep quality and reduced symptoms.
Exercises That Can Benefit Sleep Apnea
You don’t need to be a fitness fanatic to see the benefits of physical activity—any form of movement can help. Here are some exercise options that are particularly good for sleep apnea sufferers:
- Aerobic Exercise: Walking, jogging, swimming, and dancing increase your heart rate and help with weight loss, making them excellent choices for symptom management.
- Singing: Believe it or not, getting your daily dose of car karaoke can help strengthen your throat and airway, reducing the frequency of snoring and blockages.
- Yoga: Yoga focuses on breathing exercises and relaxation techniques, which can strengthen your respiratory system and reduce stress—both of which improve sleep quality.
Exercise might not be a “cure” for sleep apnea, but it’s a fantastic way to make a noticeable difference. By getting regular physical activity, you take a proactive step toward reducing sleep apnea symptoms and improving your quality of life. So, lace up your trainers, break a sweat, and start having more restful nights!
About the Author
Dr. Melody Stampe is a Fellow of the Academy of General Dentistry and an experienced sleep apnea expert with a Doctorate from the Baylor College of Dentistry. For over 30 years, she’s helped her patients improve their smiles and get better sleep through modern techniques and technologies. Call (972) 907-1718 to schedule a sleep apnea consultation at Richardson Sleep and Facial Pain Center at CityLine or visit our website to learn more!