Alternative MethodsConventional Methods


March 29

Decrease the Symptoms of Sleep Apnea

Tracy Campbell
Core Spirit member since Dec 24, 2020
Reading time 2 min.

New research is showing that exercise not only helps the quality of our sleep, but it can improve conditions such as obstructive sleep apnea, or OSA.

What is OSA?

Obstructive sleep apnea is a condition where a person’s breathing frequently pauses during sleep. One of the most noticeable sign of OSA is snoring. Other signs and symptoms of OSA are:

Excessive daytime fatigue and sleepiness

Observed episodes of breathing cessation during sleep

Abrupt awakenings accompanied by shortness of breath

Awakening with a dry mouth or sore throat

Awakening with chest pain

Sudden waking with gasping for breath

Morning headache

Difficulty concentrating during the day

Experiencing mood changes, such as depression or irritability

Difficulty staying asleep (insomnia)

There is a growing body of information about the negative effects that poor sleep has on our health. Research done by scientists at the University of Wisconsin-Madison School of Medicine and Public Health over an 18-year-period uncovered an alarming connection between sleep apnea, hypertension, stroke and depression. The study identified that people with severe untreated sleep apnea have as much as five times more risk of cardiovascular death.

The good news is that exercise can have a positive impact on sleep, including those with sleep apnea. A 2014 meta-analysis published the journal Lung found that exercise, including aerobic exercise and strength training at varying degrees of intensity and frequency, has a significant effect on reducing the severity of sleep apnea in patients with minimal changes in body weight. The study also reports the significant effects of exercise on cardiorespiratory fitness, daytime sleepiness, and sleep efficiency, all which can help in the management of OSA.

A 2016 meta-analysis by Dr. Martina Mookadam and colleagues at the Mayo Clinic School of Medicine also confirms that exercise on its own improved clinical outcomes in patients with OSA. Researchers found that patients AHI (Apnea Hypopnea Index), which is the number of pauses in breathing, decreased with all types of exercise, exercise duration, intensity and frequency.

Even if you don’t suffer from sleep apnea, exercise combined with other stress management techniques can lower your stress levels and improve your overall sleep in general. There are still some important guidelines that will help you optimize the best times for exercise, and how to work with other stress management techniques. (See Ornish Living articles, How to Get Your Most Restful Night’s Sleep and Tips for a Good Night’s Sleep)

Since exercise releases stress hormones, if done too close to bedtime, it can have the opposite effect and disrupt your ability to fall asleep or sleep well. If you know exercise and activity will keep you awake, make sure to exercise several hours before going to bed.

Avoid caffeine and sugary drinks, such as some sports drinks, before bed. This would include during or after exercise later in the evening.

Have a consistent time for both sleep and exercise. Your body will appreciate the schedule and respond more consistently.

I’ve found that practicing meditation and yoga after an exercise session, even for 10 minutes, helps me to come down from the exercise high caused by endorphins and stress hormones released during exercise.

Drink plenty of water, but don’t overdo it. You don’t want your sleep disturbed during the night due to thirst or the need to use the restroom. Experiment with the right amount of fluids you need as you approach your bed time.

Maintain the use of any breathing devices prescribed to you for sleep apnea. Not only do they help you sleep, they help you feel more rested during the day, which may lead to more energy and better exercise.

So the basic take-away: any exercise is good exercise for sleep because it helps to burn off energy. Aerobic exercises like walking, cycling or swimming are particularly good because there are many more benefits received compared to resistance training. As always, prior to starting a new exercise program please discuss your intentions with your physician. He or she may have very good input related to exercise and sleep, and support you in ways to further improve your fitness routine and get a better night’s sleep.

by Ornish Living For The Huffington Post

Comments

Leave your questions here

To write a comment you must
or
Services
Category filter
Concern filter
Type filter
Sort
 

All categories

Natal Astrology
$15 USD
15 min reading of SOUL structure

[SOUL STRUCTURE]Each soul has own structure,and knowing it means to have unlimited access to inner energy. This readings are telling about your talents and str…

Ksenia Jdanova
Wellness Coaching
$10 USD
Ask a Question?

Supportive reflection of a current question that you would like clarity around. Using the SMART method to seek quidance in stepping onto your path of potential…

Beverly Lynn
Reiki
$150 USD
Reiki Services (distant healing session)

In this hour long distant healing session I will use long distance Reiki, crystals and essential oils to balance your Chakras. Balancing your Chakras allows en…

Erin Kirby
Tarot Reading
$10 USD
Intuitive Tarot Reading

Affordable Tarot reading to offer guidance on any given concern.

Elphie Shoppe
Telepsychology
$10 USD
Talk Therapy Sessions

Hello there: These times are dread. Do you need to talk with a safe professional about a troubling personal challenge? I am a professional listener and will li…

Eulalee Thompson
Tarot Reading
$10 USD
Tarot Reading

I offer tarot readings with a 100% accuracy rate. The tarot is meant to give you advice, to point you in the right direction or to provide you with clarity. Bu…

Zara Kalil
Angel Healing
$10 USD
Mental Health Advice & Tips

I can help you with past issues and give advice and tips on how to better your life. I can see through my third eye and receive messageson what you need to do …

Beings Of Light
Life Coaching
$10 USD
Discovery call

Are you interested in supporting your health with safe and effective holistic medicine? Not sure if you should switch diets, work with a health coach or explor…

Suzana Da Costa
Wellness Coaching
$50 USD
Mental Health and Holistic Lifestyle Coaching

Hi there! I’m Doug and I offer 1 on 1 Holistic Lifestyle and Mental Health Coaching sessions. Navtigating life with mental health issues of any sevarity is a h…

Doug Peterson
Wellness Coaching
$10 USD
Mental Health and Holistic Lifestyle Coaching Consultation

Hi there! I’m Doug and I offer 1 on 1 Holistic Lifestyle and Mental Health Coaching sessions. Navtigating life with mental health issues of any sevarity is a h…

Doug Peterson
Family Psychology
$10 USD
Psychic Reading

Expert in Love Relationship, Tarot Psychic Reading I can give you more powerful insight of every part of your life. With the help of Crystal ball my Psychic re…

Aamir Bilal
Career Coaching
$195 USD
Holistic Lifestyle & Nutrition Coaching

ARE YOU TIRED? STRESSED OUT? STRUGGLING WITH YOUR WEIGHT? UNDER SLEPT? LOST YOUR ZEST FOR LIFE?

If this sounds like you, then you don’t need a new diet… you n…

David Giddings
Bach flower therapy
$120 USD
Bach Flower Essence Consultation

Exploration of where you’re feeling stuck or limited in life and recommendations of Bach Flower Essences to help loosen and dissolve old patterns.

Suzana Da Costa
Cognitive-behavioral therapy
$100 USD
Subliminal therapy

In this service we will use Subliminal therapy and Sound healing as alternative to tradition cognitive behavioral therapy.

We are born with our thoughts. Do n…

Ahmed Amin Youssef
Psychic Reading
$10 USD
I will do oracle and tarot card readings

I will do oracle & tarot card reading in any area of your life. You will get answer from the Angelic, Elemental, Faerie or Galactic realms. I will share wi…

Wisdom Realms
Spiritual Healing
$10 USD
Intro 2 Alignment Healing Chant

Namaste.

That is my greeting to the spirit within you. Join me for a welcome introduction session to celebrate my arrival at Core Spirit!

For 15 minutes I wi…

Ti3rc3 Fire
Mediumism
$55 USD
Psychic Medium Readings

READINGS Currently, all readings will be offered virtually. Appointments are available on Tuesday and Thursday mornings between 9am-1pm (UK Time Zone). When we…

Jan Morgan
Oracle Cards Reading
$25 USD
Psychic Reading 15 Minutes

Well-versed in the main 5 clairs, I will Intuitively answer your questions for 15 minutes.

Jyll Hoyrup
Emotional Stress Release
$150 USD
Creatrix® Breakthrough

This is a revolutionary process, SPECIALLY designed for women. You will be able to clear your most depeest BLOCKS and limiting beliefs. 

This is the only too…

Tamar Viva
Distance Healing
$10 USD
Energy Healing (Distant)

Distant Energy healing promotes relaxation, reduces tension and stress and will support an overal sense of well being after a treatment. It is an effective ad…

Beverly Lynn
Emotional Freedom Technique
$10 USD
Transform Your Relationship With Your Money

In this session, you will learn the basics of Emotional Freedom Technique, or EFT. Together we will use that technique, sometimes called simply tapping, to sor…

Nancy Allen
Personal Development Coaching
$10 USD
Anxiety and Depression - Coaching Consultation and Assessment Call

Are you looking to begin making a change in your life and become the best version of yourself by breaking free from the emotional barriers that has been blocki…

Amritha Kailas
Mind Control
$72 USD
Women's Emotional Wellness and Transformation Coaching

Are you dealing with confusion, low esteem, anxiety, depression, overthinking , relationship issues and trying to find focus, confidence, purpose, peace and b…

Amritha Kailas
Past Life Regression
$10 USD
Soul Readings

Your Soul is an accumulated repository of existential experience.

Access your creativity, things you learned from past lives.

Healing, you learned how to mak…

Core of Your Spirit

Related Articles