Sleep Apnea is a common disorder affecting millions worldwide. It is marked by the cessation of breathing during sleep, leading to fragmented sleep and daytime fatigue.

The condition can increase the risk of high blood pressure, stroke, and other heart-related diseases. While there are several treatment options for Sleep Apnea, including medical interventions, lifestyle changes can also help reduce the risk. This article aims to provide two simple moves to reduce Sleep Apnea risk by up to 54%.

Understanding Sleep Apnea

Before delving into the recommended moves, it is essential to understand Sleep Apnea’s mechanisms. The condition comes in three forms: Central Sleep Apnea, Complex Sleep Apnea, and Obstructive Sleep Apnea (OSA).

The most common form is OSA, marked by the relaxation of muscles in the throat during sleep, leading to a blockage of the airway. The brain then signals the body to wake up to restore normal breathing, leading to fragmented sleep. OSA’s main risk factors include obesity, smoking, alcohol consumption, and poor sleeping habits.

Move 1: Sleep on Your Side

Sleeping on your back increases the risk of Sleep Apnea as the tongue and soft tissues are more likely to block the airway. Sleeping on your side helps to keep the airway open, reducing the chances of an Apnea event.

In a study published in British Medical Journal, researchers found that side-sleeping reduced OSA events by 54%. While it may be challenging to maintain this position all night, the following tips may help:.

Use a body pillow to support your back and prevent rolling over to your back.
Place a tennis ball or similar object on the back of your pajamas to discourage sleeping on your back.
Elevate your head with a specially designed pillow meant to alleviate snoring and Sleep Apnea.

Move 2: Practice Tongue and Throat Exercises

Tongue and throat exercises can help to strengthen and tone the muscles responsible for keeping the airway open. Here are three exercises to get you started:.

Tongue Slide: Starting with your tongue at the roof of your mouth, slide it back towards your molars, then back to its original position. Repeat 10 times.
Soft Palate Blowing: Inhale deeply, then blow out through your mouth while keeping your tongue at the roof of your mouth. Repeat 10 times.
Jaw Tension Release: Open your mouth as wide as possible, then relax your jaw muscles and let your mouth close. Repeat 10 times.

Consistency is key, so be sure to practice these exercises daily for the best results.

Conclusion

Sleep Apnea can be a debilitating disorder that affects quality of life and increases the risk of heart-related conditions.

While medical interventions can help manage the condition, lifestyle changes such as reducing alcohol consumption, quitting smoking, and maintaining a healthy weight are also crucial. The two simple moves discussed in this article – sleeping on your side and practicing tongue and throat exercises – can significantly reduce Sleep Apnea risk by up to 54%. Try these moves today and enjoy better sleep and overall health.