Reduce Your Sleep Apnea Symptoms Through Exercise!

Exercise and high-quality sleep are two of the main pillars of a healthy lifestyle. And, they can support each other! Research even indicates that regular physical activity can lead to a significant reduction in sleep apnea symptoms. How does that happen, and how can you design an exercise plan that promotes high-quality rest? This blog post explains.

How Exercise Promotes High-Quality Sleep

Exercise can help you get high-quality sleep in multiple ways:

• Regular physical activity helps regulate your body’s internal clock, enhancing sleep-wake cycles for better overall sleep.
• Exercise reduces stress and anxiety, which are common causes of sleep disturbances.
• Improved cardiovascular health through exercise ensures better oxygen flow, which is particularly beneficial for individuals with sleep apnea.
• Weight management supported by exercise can reduce the severity of sleep apnea symptoms by decreasing fat deposits around your upper airway. (If losing weight is difficult for you due to an underlying health condition, do not focus too much on the numbers on the scale. Even without weight loss, exercise is still highly beneficial!)
• Strengthening respiratory muscles through aerobic activities may aid in alleviating breathing difficulties during sleep.
• Exercise enhances your energy levels during the day, leading to natural fatigue that results in deeper and more restorative sleep at night.

Tips for Designing an Exercise Plan to Promote Better Sleep

How can you design a reasonable exercise plan that helps you sleep better? These tips might help:

• Start slowly. Rather than jumping into a difficult or high-intensity routine, begin with moderate-intensity exercises, such as brisk walking, to avoid overexertion that could impact your ability to rest. The standard recommendation is that adults get at least 150 minutes of moderate physical activity each week.
• Focus on strength. Incorporate resistance training to support weight management and muscle strength, which may reduce sleep apnea symptoms.
• Choose the right time. Avoid exercising too close to bedtime, as it might energize you instead of preparing your body for rest.
• Set realistic goals. This helps you to track your progress and stick to a good routine.
• Find an exercise you enjoy. Some people love fitness classes, whereas others are more drawn to sports, cycling, or yoga. Try a variety of exercises, and stick with the ones you enjoy most.

Important note: If you feel that fatigue or lack of energy hinders your ability to exercise regularly, professional sleep apnea treatment, such as oral appliance therapy, could be very helpful. This treatment aims to improve your sleep quality, providing you with the vitality needed to pursue an active lifestyle. Plus, keep in mind that exercise should not be used as a standalone treatment for sleep apnea. Professional care is always recommended!

Exercise is a great way to reduce sleep apnea symptoms. Start moving today!

Meet the Practice

Drs. Kenneth Mogell and Yitta Garden are the experienced sleep dentists in our practice. They specialize in providing oral appliance therapy. If you are looking for guidance on how you can reduce your symptoms and improve your health, our team would be pleased to speak with you. Contact our Melbourne location at 321-265-3462.