A Natural Remedy for Sleep Apnea
Sleep apnea is a common sleep disorder characterized by repeated pauses in breathing or shallow breathing during sleep. It affects over 22 million adults in the U.S. and causes loud snoring, daytime fatigue, high blood pressure, heart disease, and stroke risk.
Our Greensboro, NC, sleep dentist, Dr. Mark Katz, recommends exercise as an effective natural remedy to help manage sleep apnea symptoms. Regular physical activity strengthens muscles, reduces inflammation, promotes weight loss, and improves sleep quality – all of which can mitigate sleep apnea severity. To learn how to combat sleep apnea with exercise, call our Greensboro, NC, dental office at (336) 364-8988 to schedule a consultation with Dr. Katz.
How Exercise Helps With Sleep Apnea
Exercise counters the underlying sleep apnea in several ways:
- Improves Muscle Tone: Working out throat/neck muscles, like singing or playing wind instruments, keeps the airway firm and open during sleep.
- Lowers Inflammation: Exercise reduces systemic inflammation that contributes to sleep apnea.
- Aids Weight Loss: Obesity is a major risk factor. Exercise assists with losing weight and maintaining a healthy BMI to reduce risk.
- Reduces Fatigue: Physical activity makes it easier to fall asleep and improves sleep quality, which is disrupted by nighttime breathing issues.
- Lowers Blood Pressure: Exercise controls blood pressure, including hypertension linked to sleep apnea.
Can You Cure Sleep Apnea by Losing Weight?
While weight loss alone may not completely cure sleep apnea, it can significantly improve symptoms. For those wondering how to lose weight with sleep apnea, we highly recommend exercise. Being physically active is a natural way to lose weight for sleep apnea.
Best Types of Exercise for Sleep Apnea
Aerobic exercise elevates your heart rate and is recommended for sleep apnea, as it improves cardiovascular health. Options include walking, jogging, running, swimming, cycling, rowing, and stair climbing. Aim for 30 to 60 minutes most days of the week.
Resistance training is also beneficial, as building up muscle mass can help keep airways open at night. Weight lifting, squats, pushups, and other strength exercises that target major muscle groups are good choices.
Yoga promotes relaxation, flexibility, and muscle tone through poses focused on breathing and alignment. You can also do mouth and throat exercises to help maintain an open airway. Specific neck exercises like chin tucks can strengthen throat muscles. Practicing controlled breathing during exercise can also help train muscles to work optimally.
Getting Started with an Exercise Routine
It’s important to consult your physician before beginning a new exercise regimen, especially if you have been diagnosed with sleep apnea. Start slowly and build up the duration and intensity of your workouts over time.
Focus on finding forms of exercise you enjoy and can stick with long-term. Take posture and proper breathing into account as you exercise. Set reminders to stay consistent with your routine and aim for 30 to 45 minutes of moderate activity most days of the week.
Along with exercise, be sure to also follow any other sleep apnea treatments recommended by your doctor, such as the use of a CPAP machine or an oral appliance prescribed by a sleep dentist like Dr. Katz. Lifestyle measures like sleeping on your side and avoiding alcohol before bed should also be part of your sleep apnea management plan.
Frequently Asked Questions
Will exercise cure my sleep apnea?
Exercise alone typically cannot fully cure sleep apnea, but it can significantly reduce symptoms when combined with other treatments. Most sleep apnea patients need therapies like CPAP or oral appliances in addition to exercising regularly.
However, exercise promotes muscle strengthening, reduced inflammation, weight loss, and better sleep quality – all of which can help manage the effects of sleep apnea. As part of a comprehensive plan, exercise provides excellent supplemental benefits but does not reverse the root causes of this disorder by itself.
What if I can't exercise due to health issues?
If vigorous exercise is too difficult due to health conditions or physical limitations, focus on low-impact activities within your abilities. Walking, swimming, chair exercises, and gentle stretches can still provide benefits without overly straining your body. Consult your doctor to design a routine appropriate for your specific medical status and needs.
How soon will I see results if I start exercising?
You may notice some improvements in energy and sleep quality within the first few weeks of starting an exercise regimen. However, it often takes two to three months of consistent, regular exercise to see substantial reductions in sleep apnea symptom severity. Sticking with your routine long-term is key for maximal benefits.
Is any type of exercise bad for sleep apnea?
Avoid exercises involving heavy lifting or straining, as these can increase neck muscle tension and worsen nighttime breathing issues. High-intensity workouts like running may also exacerbate sleep apnea symptoms for some. Low-impact cardio and gentle neck/throat stretches are better options.
Take Control of Your Sleep Apnea
If you suffer from sleep apnea, incorporating exercise into your treatment plan could significantly improve your sleep and reduce your daytime symptoms. However, it’s important to consult your physician before starting any new exercise regimen, especially if you have a pre-existing health condition.
Call our Greensboro office at (336) 346-8988 today to schedule your consultation. You can also fill out our online contact form below, and a staff member will assist you. Dr. Katz treats patients in Greensboro and surrounding areas such as Winston-Salem, Whitsett, Summerfield, and Kernersville, NC.