Exercise And Fitness Best Practices To help Counter Sleep Apnea


Sleep apnoea is diagnosed as a chronic serious ailment that obstructs breathing during sleep. The affected individual experiences shallow and paused breathing while asleep. Breathing normally gets disrupted for a few seconds or minutes, causing the person to go from deep sleep into light sleep thus affecting the sleep cycle.

Obstructive sleep apnoea is common among people who are overweight. Due to excessive fatty tissues the airway gets blocked and collapses while sleeping, resulting in loud snoring and obstructive breathing. Enlarged tonsil tissues can also be the cause of sleep apnea this condition is more common in children. A lesser known type of this disorder is central sleep apnea, which occurs to individuals suffering from serious medical conditions. During this condition the brain mis-communicates with the breathing muscles, thus resulting in restless sleep and disturbing the respiratory control centre.

Chronic sleep apnoea can result in high blood pressure, heart stroke or failure, diabetes, depression, and headaches. If left untreated, it can result in poor execution of physical and emotional activities. So, it’s important to get rid of snoring. There are so many solutions available in form of natural remedies, anti snoring devices, surgery etc but there’re some simples exercises too. Given below are some easy tongue and throat exercises that strengthen the muscles and decrease the risks caused this life threatening disorder.

Tongue Exercises to help counter Sleep Apnea:

A large tongue is often the cause of this disorder. Simply check in front of the mirror if you have a large tongue or not. Stick your tongue out in front of the mirror completely and check, if you can view your soft palate and uvula then your tongue is normal. If the uvula gets hidden because of your tongue, then it’s large.

Try out these simple exercises at home twice a day to find relief from sleep apnea.

Exercise 1

Hold a spoon on the palate behind the front row of teeth. Elevate the tongue to that position so that the tongue touches the spoon. Maintain this position for a few minutes. Repeat it 5 times, twice a day.

Exercise 2

Rotate the tongue inside your mouth. Roll it over the top and base of your mouth, between the lips, and on the teeth. Repeat this exercise twice for ten seconds just before going to bed.

Exercise 3

This is called the ‘tiger yell’. Stick your tongue out completely in front of a mirror till you can see your uvula lifted up in a stretched position. Hold it in that stretched position till 5 seconds then relax. Repeat the exercises 10 times daily.

Exercise 4

Place the tip of your tongue on the palate and slide it towards the upper teeth. Then slide it backwards from the top of the upper teeth to the back till you can reach your uvula. Keep your head straight during this exercise so that you can feel your tongue stretch backwards. Hold it in that position for a few seconds. Repeat it 10 times before going to sleep.

Exercise 5

Blowing exercises are beneficial for the palate. Inhale deeply through the nose and then exhale via the mouth pressing the lips in resistance. Tighten the abdomen while exhaling for few seconds. Repeat 4 times a day for 10 minutes.

Exercise 6

Singing and pronouncing vowels in front of the mirror daily will considerably improve the condition. Repeating vowels 5 times everyday loudly will strengthen the jaws and the palate.

Exercise 7

Rest your chin to your chest and stick your tongue out between the teeth. Slowly lift your head upwards with the tongue sticking out. Bite the tongue gently as you look upwards and swallow while looking up to the ceiling. Repeat this exercise 5 times before going to bed. This will strengthen the throat, jaws, and open up the nasal passage.

Exercise 8

To strengthen the facial and throat muscles this exercise is very beneficial. Place your first finger inside your mouth touching the cheek. Push the cheek outward with the finger, and at the same time flex the cheek muscles to resist the push. Repeat the contractions for 10 times per cheek. Do this exercise 4 times a day for better result and relief.

Exercise 9

Neck muscles also need to be exercised in order to have normal breathing. A smile a day can save your life. Stand in front of the mirror and look at yourself. Then slowly pull up your lips for an exaggerated smile. Hold that smile up to 10 seconds then relax. Repeat the action 10 times. This will improve the jaw line and relax the throat as well.

Other exercises include chewing gum to flex the facial muscles and clinching a pen or pencil between your teeth to improve the jaw co-ordination. These exercises can be done at your own comfort and in suitable timings. In case the problem persists then it is advisable to get immediate medical attention. Do not take this condition lightly, but timely assistance can save your life.