My Sleep Exercises

My sleep therapy treatment programs are all exercise-based. When we meet for our first appointment, I’ll assign you a few simple sleep exercises for your tongue, throat, cheeks and lips that should take no more than 10 minutes a day to complete.

You’ll see me doing them, have a chance to practice and become really familiar with them, and I’ll send you videos of each exercise. So you’ll always know exactly what to do. If you have questions, I’m available at any stage.

Then we’ll meet weekly so I can see how you’re doing, check your progress with your exercises, and assign you the next few exercises. It won’t take long to see results, and before you know it, you’ll be noticing real changes in the way you feel and behave.

The exercises and programs are simple enough that children and teenagers can follow them with ease, which makes the treatment programs effective and versatile for all ages.

Here’s an example of one of the exercises I use all the time:

You’ll Get Out What You Put In

It’s worth noting that at-home participation is vital to the success of any exercise-based therapy program. If you don’t practice consistently at home, you won’t enjoy the full benefits. What you put in is what you get out but for those who do their exercises, the results can be both incredible and permanent. I’ve had several patients lower their sleep scores as a result of my programs, not to mention decreased snoring, less mouth breathing and getting substantial increases in their overall health.

The Big Picture

As effective as they are, there’s more to my programs than just these exercises. I also look at the wider sleep picture, which covers:

1.       Sleep hygiene, including:

  • Room preparation – temperature, humidity, light levels, bedding choice, and noise
  • Screen and device habits – TV, phone and tablet use
  • Night routines – bed time, adequate hours of sleep, establishing ongoing routines
  • Allergy control
  • Optimizing CPAP and dental sleep appliance use – to increase compliance, comfort and effectiveness

2.       Relaxation techniques – breathing, meditation, and exercise

3.       Nutrition for better sleep

Add all of these elements together and you’ve got a recipe for a great night’s sleep!