Sleep Assessment
Study after study has shown that exercise offers a litany of benefits when it comes to your physical and mental health, but three recent studies have clearly shown that it can also help those struggling with sleep apnea. Published by the University of Pittsburgh School of Sleep Medicine and the Mayo Clinic in Rochester, Minnesota, they revealed three key benefits that were achieved by having participants exercise as little as 30-40 minutes a day.
Fewer Apnea Episodes
An apnea is when a person temporarily stops breathing throughout the night, and it can occur up to 100 times an hour in severe cases! In the University of Pittsburgh study, one group of people was given a moderately difficult exercise program (consisting of brisk walking and resistance training) that unfolded over the course of 12 weeks, and another group followed a low intensity stretching regimen. After three months, the exercise group experienced a drop of 32 apneas a night to 25 on average, while the stretching group actually saw an increase from 24 to 29.
Protection Against Cardiovascular Issues
Sleep apnea itself isn’t deadly, but it puts a tremendous strain on the cardiovascular system. It often leads to persistent hypertension, which puts someone at an elevated risk of heart attack and stroke. It is well-established in the scientific literature that exercise can reduce someone’s risk of having a cardiovascular event, and in the context of sleep apnea, it counteracts the deadliest symptom of the condition.
Less Daytime Fatigue
Throughout both studies, all of the participants were asked to report on things like their mood and daytime sleepiness. It was shown that those who regularly exercised saw improvements in both facets. Not only were they less tired during the day, but they also experience more positive emotions and fewer negative ones. Potentially, this could create a positive feedback loop in which someone feels good from exercising, which motivates them to exercise more, and this can offer tremendous benefit to those dealing with sleep apnea.
One of the most interesting findings in these studies is that the participants enjoyed these results without substantial weight loss. Regular exercise itself seemed to be helpful without having someone diet in combination. While weight loss would almost certainly be helpful (as a leading cause of sleep apnea in the U.S. is obesity), this research reveals that exercise on its own could be a powerful tool many patients could easily take advantage of.
About the Author
Dr. Michael Michel has been serving the Topeka community since 1981, and in that time, he has completed countless hours of continuing education dedicated to sleep dentistry and the non-surgical treatment of temporomandibular joint dysfunction (TMD). It has become his passion, and he has helped many patients change their lives through the use of a simple custom-made mouthguard. To learn how he can help you take control of your sleep and health, reach out today to schedule a consultation.