How Regular Physical Exercise Can Actually Improve Your Sleep Quality

People with OSA who exercise regularly—whether through strength training or cardio—experience fewer sleep apnea symptoms and reduced daytime sleepiness. They also sleep better, even if they don’t lose weight. In addition, a combination of aerobic exercise and resistance training is better than aerobic exercise alone in reducing AHI. 

OSA can be linked to serious heart problems, including high blood pressure, stroke, and irregular heartbeats. This is why regular exercise is especially helpful for people with a sleep disorder.

Benefits of improving heart and lung health through regular exercise include:

Stronger Heart and Blood Vessels – Exercise helps the heart pump blood more efficiently, lowering blood pressure and reducing consequences from OSA.

Better Oxygen Use – Working out improves how well your body uses oxygen, making it easier to breathe while sleeping.

Less Inflammation – Sleep apnea is linked to swelling in the airways and heart. Exercise helps reduce inflammation, making breathing easier.

Stronger Breathing Muscles – Activities like aerobic exercise and weightlifting improve the strength of upper airway muscles, making the airway less likely to collapse during sleep.

Deeper Sleep – Exercise helps people fall asleep faster and stay in deeper sleep stages, reducing apnea symptoms.

Two important factors in sleep apnea are body mass index (BMI) and apnea-hypopnea index (AHI).

BMI measures body fat based on height and weight.

AHI measures how many times a person’s breathing is partially or completely blocked per hour of sleep. A higher AHI means more breathing problems and greater health risks.

Obesity increases the risk of airway blockage during sleep because excess fat around the neck narrows the airway. This leads to a higher AHI and more severe sleep apnea. Recent studies show that losing just 10% of body weight can reduce AHI by 30%, meaning fewer breathing disruptions during sleep.

If you want to improve your sleep apnea symptoms, focus on weight loss, strengthening airway muscles, and improving overall fitness. Here are some great exercises to try:

Cardio & Weight Loss Exercises

• Walking or Jogging – Helps the heart and promotes weight loss.

• Cycling – Improves lung function and endurance.

• Swimming – Strengthens breathing muscles and promotes relaxation.

• Jump Rope – Burns calories and strengthens the heart.

Mouth, Throat & Jaw Exercises (These exercises tone the muscles that help keep the airway open during sleep)

Tongue Exercises

• Press your tongue against the roof of your mouth and hold for 10 seconds.

• Slide your tongue along the roof of your mouth from front to back.

Throat Exercises

• Pronounce vowel sounds (“A-E-I-O-U”) slowly and clearly several times.

• Hold a wide smile for 10 seconds to strengthen facial muscles.

Jaw Exercises

• Jaw Push & Hold – Place a hand under your chin, push upward, and resist with your hand. Hold for 5 seconds.

• Chewing Motions – Pretend to chew with big, exaggerated movements.

Breathing & Relaxation Exercises

Improving breathing control can help reduce sleep apnea:

• Belly Breathing – Breathe in deeply through your nose, let your belly expand, and exhale slowly.

• Alternate Nostril Breathing – Close one nostril, breathe in deeply, switch nostrils, and breathe out.

• Yoga Poses – Poses like Lion’s Breath and Bridge Pose help open the airway and improve oxygen flow.

Adding these exercises to your daily routine can help improve sleep quality, reduce apnea symptoms, and support overall health.

Sleep apnea is a serious condition that can be life-threatening. Symptoms may start out mild but can worsen if left untreated. Regular exercise can help manage symptoms, but it should not be your only treatment—especially if you haven’t consulted a healthcare provider. Sleep studies to diagnose OSA can be done at a sleep lab or home. Talk to your primary care provider. 

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