If you have sleep apnea, a good night’s rest can be difficult to come by. A CPAP or an oral appliance will help keep your airways open to stop breathing disturbances, but insomnia can be a little more challenging to treat. If you toss and turn at night, the solution may be as simple as taking a walk or going for a bike ride. Research has found that people who are physically active sleep longer and more deeply than those who don’t. Not only can you drift off to sleep peacefully, but you may also improve your sleep apnea symptoms.
Exercising Affects Sleep Quality
There are 3 types of sleep apnea, but the most common is obstructive sleep apnea. It’s caused by an obstruction in the upper airway that results in frequent breathing disruptions while sleeping. The tongue and muscles in the back of the mouth can collapse to block the airway.
Although anyone can develop the condition, obesity and a large neck circumference are risk factors. Exercise can reduce sleep apnea symptoms. Research has found that brisk walking or weight training can reduce the severity of sleep apnea by up to 25%, even without any reduction in body weight.
A study by the University of Pittsburgh School of Dental Medicine found that regular exercise also improved daytime sleepiness. With less fatigue, there was also an increase in mental alertness and thinking clarity.
Exercising Improves General Wellness
Exercising can help you get the rest you need, but it can also benefit your general wellness in many ways, like maintaining a healthy weight. Losing weight can reduce symptoms of sleep apnea while also aiding the treatment of conditions associated with the disorder, like high blood pressure.
Sleep apnea is connected to an increased risk of cardiovascular problems, including heart attack and stroke. Exercise is proven to improve heart health. You don’t have to run a marathon or spend hours at the gym to improve your health or sleep quality. A brisk 30 to 40-minute walk at least 4 times a week is all you need to sleep soundly while boosting your health.
Treat Your Sleep Apnea
While you establish a consistent exercise routine, don’t forget to comply with your sleep apnea treatment plan. A CPAP provides gentle air pressure that’s delivered through a mask worn over the mouth or nose to prevent pauses in breathing. An oral appliance is a great alternative to a CPAP for patients with mild-to-moderate sleep apnea. It will position your tongue and jaw to keep your airway open.
You can doze off quickly with a healthy lifestyle and the right sleep apnea treatment, so you’ll wake up alert and ready to start the day.
About Dr. Stephanie Gorczyca
Dr. Gorczyca earned her dental degree at the UCLA School of Dentistry and continued her education in many specialties, like sleep apnea therapy. She creates the personalized solutions each patient needs for optimal wellness. If you need treatment for sleep apnea, contact our office today through our website or call (702) 602-4000 for an appointment.