10 Simple Exercises To Improve Your Sleep Apnea Symptoms

Do you struggle with sleep apnea? You're not alone. Millions of people experience this common sleep disorder, which causes pauses in breathing during sleep. While continuous positive airway pressure (CPAP) therapy is a common treatment, did you know that certain sleep apnea exercises can also help?

We’ve teamed up with Aeroflow Sleep Science Advisor, Dr. Carleara Weiss, to explore exercises for sleep apnea that target your throat, tongue, mouth, and breathing. Exercises strengthening the muscles around your airway, also called myofunctional therapy exercises, can help reduce the severity of your sleep apnea symptoms and improve your sleep quality.

Why should you consider adding sleep apnea exercises to your routine? Here are some key benefits:

Improved Muscle Tone: Exercises for sleep apnea focus on strengthening the muscles in your tongue, throat, and mouth. This improved muscle tone can help prevent your airway from collapsing during sleep and reduce the frequency and severity of apneas (or pauses in breathing).

Better Sleep Quality: When you can breathe easier during sleep, you're more likely to experience deeper, more restful sleep. This can lead to improved energy levels, mood, and overall well-being.

Reduced Snoring: Many people with sleep apnea also snore loudly because the muscles in their tongue, throat, or mouth typically collapse, making it difficult to breathe. Reducing snoring will ensure you get a restful night's sleep without disturbing your partner's sleep as well.

Overall Health Benefits: Sleep apnea exercises can improve overall health by improving sleep quality and reducing the risk of complications associated with sleep apnea, such as cardiovascular problems. A study published by the Cochrane Library found that oropharyngeal exercises can lead to significant improvements in sleep quality, snoring, and daytime sleepiness for individuals with obstructive sleep apnea.

Your tongue plays an important role in maintaining an open airway. By regularly performing tongue exercises for sleep apnea, you can strengthen your tongue and improve its positioning during sleep. Here are a few exercises to try:

1. Tongue Protrusion and Retraction: Stick your tongue out as far as possible, then pull it back in. Repeat this 10-15 times.

2. Tongue Curls: Curl the sides of your tongue upward to form a "U" shape. Hold for a few seconds, then release. Repeat 10-15 times.

3. Tongue Presses: Press your tongue against the roof of your mouth, holding for 5-10 seconds. Repeat 10-15 times.

Throat exercises for sleep apnea focus on strengthening the muscles that support your airway. These exercises can help to reduce airway collapse and improve breathing during sleep.

1. Singing and Vocal Exercises: Singing or humming can help to strengthen your throat muscles. Try singing scales or humming your favorite tune for 5-10 minutes daily.

2. Swallowing Exercises: Repeatedly swallow, focusing on the muscles in your throat. Do this for 1-2 minutes several times a day.

A randomized controlled trial published in Sleep Medicine demonstrated that specific exercises targeting the throat and mouth can significantly reduce snoring and improve sleep apnea severity in people with moderate to severe obstructive sleep apnea using CPAP.

Your mouth and jaw also play a role in maintaining proper airway structure. Mouth exercises for sleep apnea can help strengthen these muscles and improve your breathing.

1. Jaw Clenching and Releasing: Clench your jaw tightly for a few seconds, then release. Repeat 10-15 times.

2. Lip Puckering and Smiling: Alternate between puckering your lips and smiling wide. Repeat 10-15 times.

3. Chewing Exercises: Chew sugar-free gum for 10-15 minutes a day to strengthen your jaw muscles.

Breathing exercises for sleep apnea can help you improve your respiratory strength and control. Here are a few techniques to try:

1. Diaphragmatic Breathing: Lie on your back with your knees bent. Place one hand on your chest and the other on your stomach. Breathe deeply through your nose, allowing your stomach to rise while keeping your chest relatively still. Exhale slowly through your mouth.

2. Pursed-lip Breathing: Breathe in through your nose and exhale slowly through pursed lips as if you were blowing out a candle.

Interestingly enough, a study published in the British Medical Journal found that playing the didgeridoo, which involves specialized breathing techniques and tongue movements, can improve sleep apnea symptoms.  People with moderate OSA had less daytime sleepiness and snored less after playing the didgeridoo, and their partners’ sleep quality also improved. While we're not suggesting you start a didgeridoo band, this highlights the potential benefits of focused breathing and tongue exercises.

Consistency is key to seeing results from sleep apnea exercises. Here are some tips for creating an exercise routine:

1. Start Slowly: Begin with a few exercises and gradually increase the number and duration as you get stronger.

2. Be Consistent: Aim to do your exercises daily or at least several times a week.

3. Make it a Habit: Incorporate your exercises into your daily routine, such as doing them while watching TV or brushing your teeth.

While sleep apnea exercises can be helpful, it's crucial to remember that they may not be enough for everyone. If you suspect you have sleep apnea, it's important to consult with a healthcare professional for a proper diagnosis and treatment plan.

Sleep apnea exercises can be a valuable tool in managing your sleep apnea symptoms and improving your sleep quality. By strengthening the muscles in your tongue, throat, mouth, and respiratory system, you can reduce airway collapse and breathe easier during sleep.

Remember to be consistent with your exercises and consult a healthcare professional for personalized advice and treatment.

If you’re ready to take control of your sleep apnea and experience quality sleep, fill out our form today to learn more about how we can help you get the CPAP equipment you need delivered right to your door! We work with your insurance, Medicare, or Medicaid to make the process simple and affordable. Our team of sleep experts will help you find the right solutions for your needs and guide you on your journey to better sleep.