{"id":2100,"date":"2025-07-18T11:09:44","date_gmt":"2025-07-18T03:09:44","guid":{"rendered":"https:\/\/www.mch-osa.com\/?p=2100"},"modified":"2025-07-18T11:09:46","modified_gmt":"2025-07-18T03:09:46","slug":"lack-of-concentration","status":"publish","type":"post","link":"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/","title":{"rendered":"Chronic fatigue and poor concentration? Beware of sleep interruptions caused by apnea"},"content":{"rendered":"<p>If you often feel tired when you wake up in the morning, have difficulty concentrating during the day, or even your family members report that you snore loudly or have occasional breathing interruptions, these seemingly insignificant phenomena may actually be &quot;sleep apnea&quot; quietly affecting your health.<\/p>\n<p>These symptoms are often ignored, but if left untreated for a long time, they may lead to high blood pressure, cardiovascular disease, and even stroke. Studies have gradually shown that &quot;sleep apnea exercise&quot; can help mild to moderate symptoms, and it is a relatively simple auxiliary method that can be performed at home.<\/p>\n<p><a href=\"https:\/\/www.mch-osa.com\/en\/\" title=\"Fenghua United Clinic\"><strong>Fenghua United Clinic<\/strong><\/a>We will introduce various training methods related to sleep apnea, their applicable subjects, effects and limitations, to help you have a more comprehensive understanding of this disease and find a way to improve it that suits you.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_89 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E7%9D%A1%E7%9C%A0%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E7%97%87%E9%81%8B%E5%8B%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\" >What are some exercises for sleep apnea?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E7%9D%A1%E7%9C%A0%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E7%97%87%E9%81%8B%E5%8B%95%E7%9C%9F%E7%9A%84%E6%9C%89%E6%95%88%E5%97%8E%EF%BC%9F\" >Do Exercises for Sleep Apnea Really Work?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E5%93%AA%E4%BA%9B%E9%81%8B%E5%8B%95%E8%83%BD%E6%94%B9%E5%96%84%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E8%88%87%E6%89%93%E5%91%BC%EF%BC%9F\" >What exercises can improve sleep apnea and snoring?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E8%88%8C%E9%A0%AD%E9%81%8B%E5%8B%95\" >Tongue Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E9%BC%BB%E5%91%BC%E5%90%B8%E8%A8%93%E7%B7%B4\" >Nasal breathing training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E9%81%8B%E5%8B%95%E6%94%B9%E5%96%84%E6%89%93%E5%91%BC%E7%9A%84%E6%95%88%E6%9E%9C%E6%9C%89%E9%99%90%EF%BC%81\" >Apnea exercises have limited effect in improving snoring!<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E4%BB%80%E9%BA%BC%E6%83%85%E6%B3%81%E4%B8%8B%E9%81%8B%E5%8B%95%E6%9C%89%E6%95%88%EF%BC%9F\" >Under what circumstances is exercise effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E4%BD%95%E6%99%82%E6%87%89%E5%B0%8B%E6%B1%82%E5%B0%88%E6%A5%AD%E5%8D%94%E5%8A%A9%EF%BC%9F\" >When should I seek professional help?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E6%89%93%E5%91%BC%E6%94%B9%E5%96%84%E9%81%8B%E5%8B%95%E6%90%AD%E9%85%8D%E6%9C%89%E6%B0%A7%E6%9B%B4%E6%9C%89%E6%95%88\" >Snoring is more effective when combined with aerobic exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E5%8F%A3%E8%85%94%E5%A4%96%E7%A7%91%E9%86%AB%E5%B8%AB%E6%80%8E%E9%BA%BC%E7%9C%8B%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E9%81%8B%E5%8B%95%EF%BC%9F\" >How do oral surgeons view apnea movements?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E7%B5%90%E6%A7%8B%E6%80%A7%E5%95%8F%E9%A1%8C%E4%BB%8D%E9%9C%80%E9%86%AB%E7%99%82%E4%BB%8B%E5%85%A5\" >Structural problems still require medical intervention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E6%90%AD%E9%85%8D%E9%81%8B%E5%8B%95%E5%8F%AF%E5%8A%A0%E5%BC%B7%E6%B2%BB%E7%99%82%E6%88%90%E6%95%88\" >Combining exercise can enhance the effectiveness of treatment<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E6%97%A5%E5%B8%B8%E7%94%9F%E6%B4%BB%E4%B8%AD%E7%9A%84%E6%89%93%E5%91%BC%E6%94%B9%E5%96%84%E7%AD%96%E7%95%A5\" >Strategies to improve snoring in daily life<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E7%9D%A1%E5%A7%BF%E8%AA%BF%E6%95%B4\" >Sleeping position adjustment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E6%88%92%E8%8F%B8%E8%88%87%E9%81%BF%E5%85%8D%E9%A3%B2%E9%85%92\" >Quitting smoking and avoiding alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E5%BB%BA%E7%AB%8B%E5%9B%BA%E5%AE%9A%E4%BD%9C%E6%81%AF%E8%88%87%E7%9D%A1%E7%9C%A0%E7%92%B0%E5%A2%83\" >Establish a regular routine and sleeping environment<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.mch-osa.com\/en\/lack-of-concentration\/#%E9%81%8B%E5%8B%95%E6%90%AD%E9%85%8D%E6%AD%A3%E9%A1%8E%E6%89%8B%E8%A1%93%E9%95%B7%E4%B9%85%E6%94%B9%E5%96%84%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E7%97%87\" >Exercise combined with orthognathic surgery can improve apnea permanently<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E7%9D%A1%E7%9C%A0%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E7%97%87%E9%81%8B%E5%8B%95%E6%9C%89%E5%93%AA%E4%BA%9B%EF%BC%9F\"><\/span>What are some exercises for sleep apnea?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sleep apnea is not just about snoring; it is related to insufficient muscle tone in the respiratory tract.<\/p>\n<p>To address this mechanism, experts have developed several &quot;sleep apnea exercises&quot; for the mouth, tongue, throat and other parts of the body, aiming to strengthen the muscles in these areas and improve the collapse of the airway during sleep.<\/p>\n<p><strong>These exercises are part of muscle function therapy<\/strong>, the following are common types of exercise:<\/p>\n<ul>\n<li><strong>Tongue muscle training<\/strong>: Helps the tongue not to collapse backwards during sleep and block the airway.<\/li>\n<li><strong>Throat and soft palate training<\/strong>: Improve the opening of the upper respiratory tract and reduce airflow resistance.<\/li>\n<li><strong>Cheek and orbicularis oris muscle exercises<\/strong>: Increase the support around the mouth and reduce the chance of mouth breathing.<\/li>\n<li><strong>Nasal breathing training<\/strong>: Improve nasal ventilation function and correct breathing pattern.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E7%9D%A1%E7%9C%A0%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E7%97%87%E9%81%8B%E5%8B%95%E7%9C%9F%E7%9A%84%E6%9C%89%E6%95%88%E5%97%8E%EF%BC%9F\"><\/span>Do Exercises for Sleep Apnea Really Work?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>More and more studies have shown that<strong>Patients with mild to moderate apnea<\/strong>, through muscle training in the oral and throat areas,<strong>Can effectively reduce snoring and breathing arrest<\/strong>.<\/p>\n<p>A systematic literature review showed that after three months of regular exercise, the apnea index (AHI) of some subjects could be reduced by 50%.<\/p>\n<p>However, the effectiveness is limited by the individual&#039;s facial and jaw structure and the regularity of the procedure, and is not suitable for all patients.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"%E5%93%AA%E4%BA%9B%E9%81%8B%E5%8B%95%E8%83%BD%E6%94%B9%E5%96%84%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E8%88%87%E6%89%93%E5%91%BC%EF%BC%9F\"><\/span>What exercises can improve sleep apnea and snoring?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>For patients who want to practice on their own in their daily lives, the following<strong>Specific Exercise Methods for Sleep Apnea<\/strong>Give it a try. It is simple and safe to perform at home and helps stabilize respiratory muscle function.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E8%88%8C%E9%A0%AD%E9%81%8B%E5%8B%95\"><\/span>Tongue Exercises<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img decoding=\"async\" src=\"https:\/\/www.mch-osa.com\/wp-content\/uploads\/tongue-strength-training.jpg\" alt=\"Tongue muscle training\" title=\"\"><\/p>\n<p>If the tongue falls back during sleep, it can easily cause airway obstruction.<strong>Strengthen tongue muscles<\/strong>, which can reduce this:<\/p>\n<ul>\n<li><strong>Tongue up against the roof of your mouth<\/strong>, hold for 5 seconds, then relax, and repeat 10 times.<\/li>\n<li><strong>Stick out your tongue and stretch it down<\/strong>, try to touch your chin, hold for 5 seconds each time.<\/li>\n<li>Open your mouth slightly and move your tongue vigorously to the left and right, back and forth 10 times.<\/li>\n<\/ul>\n<p>These movements can increase tongue stability and are one of the common and practical methods of &quot;apnea exercises&quot;.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E9%BC%BB%E5%91%BC%E5%90%B8%E8%A8%93%E7%B7%B4\"><\/span>Nasal breathing training<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img decoding=\"async\" src=\"https:\/\/www.mch-osa.com\/wp-content\/uploads\/nasal-breathing-training.jpg\" alt=\"Nasal breathing training\" title=\"\"><\/p>\n<p>Long-term mouth breathing can easily worsen apnea, so it is very important to correct nasal breathing:<\/p>\n<ul>\n<li><strong>Use your nose to breathe deeply while performing abdominal breathing<\/strong>, slowly contract your abdomen as you exhale.<\/li>\n<li>practise<strong>Breathe in through your nose for 4 seconds, hold your breath for 2 seconds, and breathe out through your nose for 6 seconds<\/strong>, repeat for 5 minutes.<\/li>\n<\/ul>\n<p><strong>Nasal breathing training helps improve breathing rhythm and increase oxygen exchange efficiency during sleep<\/strong>.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E9%81%8B%E5%8B%95%E6%94%B9%E5%96%84%E6%89%93%E5%91%BC%E7%9A%84%E6%95%88%E6%9E%9C%E6%9C%89%E9%99%90%EF%BC%81\"><\/span>Apnea exercises have limited effect in improving snoring!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Although these training methods have certain effects, it is still necessary to understand their<strong>The effectiveness is limited and conditional<\/strong>, cannot be regarded as a panacea.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E4%BB%80%E9%BA%BC%E6%83%85%E6%B3%81%E4%B8%8B%E9%81%8B%E5%8B%95%E6%9C%89%E6%95%88%EF%BC%9F\"><\/span>Under what circumstances is exercise effective?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Sleep apnea exercises can be particularly helpful for the following groups:<\/p>\n<ul>\n<li><strong>Patients with mild to moderate obstructive sleep apnea<\/strong><\/li>\n<li>No obvious structural abnormalities (such as retruded jaw, enlarged tonsils)<\/li>\n<li>Those who are willing to execute for a long time and have high regularity in training<\/li>\n<\/ul>\n<p><strong>These patients can improve muscle tone through exercise, thereby reducing the chance of airway collapse.<\/strong>.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E4%BD%95%E6%99%82%E6%87%89%E5%B0%8B%E6%B1%82%E5%B0%88%E6%A5%AD%E5%8D%94%E5%8A%A9%EF%BC%9F\"><\/span>When should I seek professional help?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>If you meet the following conditions, even if you are diligent in exercise training, it is still recommended<strong>Consult a professional doctor as soon as possible<\/strong>:<\/p>\n<ul>\n<li><strong>Those with AHI higher than 15 and accompanied by mandibular retraction and chin retraction<\/strong><\/li>\n<li>Have a history of chronic diseases such as hypertension, diabetes, heart disease, etc.<\/li>\n<li>Symptoms include daytime sleepiness, difficulty concentrating, and significant memory loss<\/li>\n<\/ul>\n<p>At this time, further sleep testing and medical treatment should be performed.<strong>Sports only play a supporting role<\/strong>.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"%E6%89%93%E5%91%BC%E6%94%B9%E5%96%84%E9%81%8B%E5%8B%95%E6%90%AD%E9%85%8D%E6%9C%89%E6%B0%A7%E6%9B%B4%E6%9C%89%E6%95%88\"><\/span>Snoring is more effective when combined with aerobic exercise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In addition to local training,<strong>Systemic exercise is also an important part of the management of apnea<\/strong>In particular, losing weight through aerobic exercise can help improve airway pressure.<\/p>\n<ul>\n<li><strong>swim<\/strong>: Strengthen lung capacity and increase breathing regulation ability.<\/li>\n<li><strong>Brisk walking or jogging<\/strong>: Helps burn fat and reduce fat accumulation in the neck.<\/li>\n<li><strong>Cycling<\/strong>: Improve cardiopulmonary function and improve sleep quality.<\/li>\n<\/ul>\n<p>According to general research, aerobic exercise combined with local muscle training for &quot;exercise to improve snoring&quot; can<strong>Can significantly improve overall symptom improvement<\/strong>.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"%E5%8F%A3%E8%85%94%E5%A4%96%E7%A7%91%E9%86%AB%E5%B8%AB%E6%80%8E%E9%BA%BC%E7%9C%8B%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E9%81%8B%E5%8B%95%EF%BC%9F\"><\/span>How do oral surgeons view apnea movements?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>From the perspective of oral surgery, for patients with &quot;structural problems&quot;, exercise alone may have limited effect, but it still has auxiliary value.<\/p>\n<div class=\"post-info\">\n<h3><span class=\"ez-toc-section\" id=\"%E7%B5%90%E6%A7%8B%E6%80%A7%E5%95%8F%E9%A1%8C%E4%BB%8D%E9%9C%80%E9%86%AB%E7%99%82%E4%BB%8B%E5%85%A5\"><\/span>Structural problems still require medical intervention<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Even daily practice of apnea exercises may only provide limited improvement if you have any of the following problems:<\/p>\n<ul>\n<li><strong>Retracted jaw narrows the airway<\/strong><\/li>\n<li><strong>The tongue is too large, causing pharyngeal obstruction<\/strong><\/li>\n<li><strong>Structural stenosis such as nasal septum deviation<\/strong><\/li>\n<\/ul>\n<p>These patients often need<strong>Orthognathic surgery<\/strong>For fundamental improvement, it is recommended to seek evaluation by a specialist.<\/p>\n<\/div>\n<div class=\"post-info\">\n<h3><span class=\"ez-toc-section\" id=\"%E6%90%AD%E9%85%8D%E9%81%8B%E5%8B%95%E5%8F%AF%E5%8A%A0%E5%BC%B7%E6%B2%BB%E7%99%82%E6%88%90%E6%95%88\"><\/span>Combining exercise can enhance the effectiveness of treatment<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Even after surgery,<strong>Sleep apnea exercise should still be combined with postoperative<\/strong>, the following are common combination strategies:<\/p>\n<ul>\n<li><strong>Continued tongue and laryngeal training after surgery<\/strong>, which can reduce the chance of recurrence<\/li>\n<li>Combine aerobic exercise<strong>Weight control<\/strong>,<strong>Keep your airways open<\/strong><\/li>\n<\/ul>\n<p>Physicians often encourage patients to take<strong>Integrative treatment model<\/strong>, from lifestyle habits, local training to necessary medical intervention, comprehensively improve sleep quality.<\/p>\n<\/div>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"%E6%97%A5%E5%B8%B8%E7%94%9F%E6%B4%BB%E4%B8%AD%E7%9A%84%E6%89%93%E5%91%BC%E6%94%B9%E5%96%84%E7%AD%96%E7%95%A5\"><\/span>Strategies to improve snoring in daily life<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" src=\"https:\/\/www.mch-osa.com\/wp-content\/uploads\/reduce-snoring-with-daily-habits.jpg\" alt=\"Improving snoring starts from daily life!\" title=\"\"><\/p>\n<p>In addition to therapy and exercise,<strong>There are also some simple behavioral adjustments that can be implemented in daily life<\/strong>, which is very helpful to reduce snoring and improve sleep quality:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E7%9D%A1%E5%A7%BF%E8%AA%BF%E6%95%B4\"><\/span>Sleeping position adjustment<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Side Sleeping<\/strong>Prevents the tongue from falling and blocking the airway<\/li>\n<li>Avoid sleeping on your back. If necessary, use a side sleeping pillow to assist<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E6%88%92%E8%8F%B8%E8%88%87%E9%81%BF%E5%85%8D%E9%A3%B2%E9%85%92\"><\/span>Quitting smoking and avoiding alcohol<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><a href=\"https:\/\/zh.wikipedia.org\/zh-tw\/%E5%B0%BC%E5%8F%A4%E4%B8%81\" title=\"nicotine\" target=\"_blank\" rel=\"noopener\"><strong>nicotine<\/strong><\/a><strong>Alcohol relaxes the respiratory muscles<\/strong><\/li>\n<li>This causes the airway to collapse and vibrate more easily, causing snoring<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E5%BB%BA%E7%AB%8B%E5%9B%BA%E5%AE%9A%E4%BD%9C%E6%81%AF%E8%88%87%E7%9D%A1%E7%9C%A0%E7%92%B0%E5%A2%83\"><\/span>Establish a regular routine and sleeping environment<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Maintain regular bedtimes and wake-up times<\/li>\n<li>Avoid using electronic products before going to bed.<strong>Create a quiet, dim, and cool sleeping environment<\/strong><\/li>\n<\/ul>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"%E9%81%8B%E5%8B%95%E6%90%AD%E9%85%8D%E6%AD%A3%E9%A1%8E%E6%89%8B%E8%A1%93%E9%95%B7%E4%B9%85%E6%94%B9%E5%96%84%E5%91%BC%E5%90%B8%E4%B8%AD%E6%AD%A2%E7%97%87\"><\/span>Exercise combined with orthognathic surgery can improve apnea permanently<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In summary,<strong>Exercise for sleep apnea is an effective adjunct to treatment for mild to moderate cases<\/strong>, can improve local muscle tension and reduce the chance of snoring and airway collapse.<\/p>\n<p>The treatment effect can be further optimized if combined with aerobic exercise and weight control.<\/p>\n<p>For patients with moderate or above disease accompanied by abnormal bone structure, they should seek medical intervention as soon as possible, including orthognathic surgery or sleep braces, followed by subsequent muscle training to prevent recurrence.<\/p>\n<p>The most important thing is to establish daily healthy habits, detect abnormal symptoms early and deal with them actively, so as to effectively control the progression of the disease and maintain a good quality of life. Make an appointment for a professional evaluation at Fenghua Joint Clinic now and regain healthy sleep!<\/p>\n\n<p>Further reading:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.mch-osa.com\/en\/sleep-apnea-exercises\/\" title=\"Is exercise effective for sleep apnea? Is it possible to improve snoring through exercise? Experts explain how to improve snoring through exercise\">Is exercise effective for sleep apnea? Is it possible to improve snoring through exercise? Experts explain how to improve snoring through exercise<\/a><\/li>\n<li><a href=\"https:\/\/www.mch-osa.com\/en\/obstructive-sleep-apnea-2\/\" title=\"What happens if the blood oxygen level is low in sleep apnea? How apnea can be a health concern for you\">What happens if the blood oxygen level is low in sleep apnea? How apnea can be a health concern for you<\/a><\/li>\n<li><a href=\"https:\/\/www.mch-osa.com\/en\/orthognathic\/\" title=\"Am I a candidate for orthognathic surgery? Understand the principles, advantages and processes of orthognathic surgery at once\">Am I a candidate for orthognathic surgery? Understand the principles, advantages and processes of orthognathic surgery at once<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>If you often feel tired when you wake up in the morning, have difficulty concentrating during the day, or even your family members report that you snore loudly or have occasional breathing interruptions, these seemingly insignificant phenomena may actually be &quot;sleep apnea&quot; quietly affecting your health.<br \/>\nThese symptoms are often ignored, but if left untreated for a long time, they may lead to high blood pressure, cardiovascular disease, and even stroke. Studies have gradually shown that &quot;sleep apnea exercise&quot; can help mild to moderate symptoms, and it is a relatively simple auxiliary method that can be performed at home.<br \/>\nFenghua Joint Clinic will introduce various training methods related to sleep apnea, their applicable subjects, effects and limitations, to help you have a more comprehensive understanding of this disease and find a way to improve it that suits you.<\/p>","protected":false},"author":20,"featured_media":2099,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"class_list":["post-2100","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-6"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":8}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/posts\/2100","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/comments?post=2100"}],"version-history":[{"count":2,"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/posts\/2100\/revisions"}],"predecessor-version":[{"id":2142,"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/posts\/2100\/revisions\/2142"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/media\/2099"}],"wp:attachment":[{"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/media?parent=2100"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/categories?post=2100"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mch-osa.com\/en\/wp-json\/wp\/v2\/tags?post=2100"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}