Once you find out that you have sleep apnea, you’ll naturally want to do everything you can to improve the quality of your slumber. One step you can take is to get more exercise; believe it or not, an active lifestyle could end up having a positive impact on your symptoms. How can exercise help with sleep apnea? And what’s the best way to do it? Here’s what your sleep dentist wants you to know.
How Can Exercise Reduce Sleep Apnea Symptoms?
Sleep apnea occurs when your breathing is repeatedly interrupted while you’re asleep. Said interruptions can disrupt your sleep cycle, depriving you of quality slumber and causing you to feel tired during the day. The most common cause of sleep apnea is blockage of the airway by relaxed tissues in the mouth and throat.
While there are multiple risk factors for sleep apnea, one of the biggest is weight. People who are overweight tend to have fatty deposits in their necks that can block the flow of air, thus making sleep apnea episodes more likely to occur.
How does all this add up to exercise being beneficial for sleep apnea sufferers? Simply put, getting more exercise can help you lose weight, which can make your sleep apnea symptoms less frequent and less intense. Thus, if you’re beginning sleep apnea treatment, it’s a good idea to start making more time for exercise.
Tips for Exercising to Improve Sleep Apnea Symptoms
Not sure what’s the best way to exercise to improve the quality of your sleep? Here are some helpful tips:
- Set small, achievable goals for weight loss, such as losing one pound each week.
- Start with easy exercises such as walking multiple times a day. As you get used to your new routine, you can start adding stretches and other exercises.
- Look for exercises that you like, such as riding a bike or playing your favorite sport. It’s much easier to stick to an exercise routine that you genuinely enjoy doing.
- Make small changes in your lifestyle to get more exercise. For example, when given the option of riding the elevator, you can take the stairs instead.
How Else Can You Lose Weight to Improve Sleep Apnea Symptoms?
Of course, while getting enough exercise is important for your weight loss efforts, so is maintaining a healthy diet. Foods that are high in protein, such as nuts and yogurt, can go a long way toward reducing hunger, which naturally makes weight management easier. You may also want to think about eating more bananas; the potassium they contain can cut down water retention.
While it’s essential to seek professional treatment for sleep apnea, losing weight through exercise and an improved diet can still make a significant difference. Think about the changes you can make in your everyday life that can lead to more restful nights.
About the Author
Dr. Glenn Thompson went to Tufts University School of Dental Medicine in Boston. He has completed hundreds of continuing education hours focused on diagnosing and treating sleep apnea. At his current practice, Downtown Denver Sleep Solutions, he uses customized oral appliances to help his patients overcome their sleep disorders. To schedule a consultation with Dr. Thompson, visit his website or call (303) 377-5337.