Natural Relief for Sleep Apnea
Finding the right treatment for your sleep apnea is necessary for getting the quality sleep you need and living a longer, healthier life.
Thankfully, there are several effective solutions available for sleep apnea and managing your symptoms. Dr. Argyle uses myofunctional therapy to reduce the symptoms and long-term effects of sleep-disordered breathing, such as sleep apnea.
Exercises to Strengthen Your Muscles
Practicing mouth and throat exercises, or myofunctional therapy, while using an oral appliance can strengthen the relationship between muscles of the face, tongue, and throat.
Try these easy and effective exercises at home to strengthen your muscles and help you get a better night’s rest:
1
Tiger Yell
Similar to a tiger roaring, open your mouth as wide as possible and stick your tongue out as far as you can. Try to reach your chin, holding this position for five minutes. This’ll strengthen the muscles in the back of your throat.
2
Touch Nose and Chin
First, stick your tongue out and try to touch your nose. This’ll strengthen your jaw even if you can’t reach your nose. Next, try touching your chin with your tongue. Hold this position for at least 10 seconds.
3
Tongue Slide
To help minimize snoring, position the top of your tongue behind your front teeth. Slide your tongue back toward your throat, curling it. This technique helps strengthen the muscles in your throat and neck.
4
Soft Palate Stretches
Begin this exercise by closing your mouth and breathing in through your nose. Keeping your mouth closed, exhale and push the air through your lips. This will cause your throat to push back and you’ll feel resistance.
5
Jaw Tension Relief
To relieve jaw tension, touch the tip of your tongue to the roof of your mouth. Keeping your mouth closed, slide your tongue back as far as you can. Relax your tongue and slowly open your mouth while keeping your tongue on the roof. Hold for five seconds.
Frequently Asked Questions
Can sleep apnea cause a tight throat?
Obstructive sleep apnea (OSA) is a serious sleep disorder that occurs when the muscles that support the soft tissues, such as your tongue and soft palate, in your throat temporarily relax while you sleep. When this happens, your airway becomes narrow/closed and you stop breathing, causing you to wake up gasping for air.
Do oral appliances for sleep apnea help?
An oral appliance is a small device that works by pulling your lower jaw forward to keep your airway open while you sleep. This significantly reduces snoring and sleep apnea symptoms, as well as TMJ-related issues. In fact, most patients favor oral appliances as a more comfortable alternative to CPAP therapy.