Researchers tested whether special throat exercises combined with neck stretches could help people with mild to moderate sleep apnea breathe better at night. They studied 32 people over 20 weeks, comparing those who did the exercises to those who only got advice about sleep habits and diet. Surprisingly, the exercises didn’t work better than the basic advice alone. Both groups improved similarly, suggesting that simple lifestyle changes might be just as helpful as the more intensive exercise program for people with mild to moderate sleep apnea.

The Quick Take

  • What they studied: Can special throat muscle exercises and neck stretches help people with sleep apnea breathe better and sleep better?
  • Who participated: 32 adults with mild to moderate obstructive sleep apnea (a condition where breathing stops briefly during sleep) were split into two groups of 16 people each
  • Key finding: After 20 weeks, the group doing throat exercises and neck stretches did not improve more than the group that only received sleep hygiene and diet advice. Both groups showed similar small improvements.
  • What it means for you: If you have mild to moderate sleep apnea, you might not need expensive or time-consuming throat exercises. Simply improving your sleep habits and diet may work just as well. However, talk to your doctor about what’s best for your specific situation.

The Research Details

This was a randomized controlled trial, which is considered one of the strongest types of research studies. Researchers randomly assigned 32 people with mild to moderate sleep apnea into two equal groups. One group (the control group) received standard advice about sleep hygiene and diet. The other group (the intervention group) received the same advice PLUS a 20-week program of special throat exercises and neck stretches. The study lasted from May 2023 to November 2024.

The researchers measured several things to see if the exercises helped: how many times people stopped breathing during sleep, how low their oxygen levels dropped, how sleepy they felt during the day, and how their quality of life changed. They used special equipment to measure breathing patterns and gave people questionnaires to fill out about their sleepiness and life quality.

This research design is important because it compares an active treatment (exercises) directly against a control condition (basic advice). By randomly assigning people to groups, researchers can be more confident that any differences are due to the treatment itself, not other factors. The 20-week timeframe is long enough to see if exercises would actually help over time.

This study has some strengths: it was randomized (which reduces bias), it had a control group for comparison, and it measured multiple important outcomes. However, the study is relatively small with only 32 participants, which means results might not apply to everyone. The study was single-blind, meaning participants knew which group they were in, which could have influenced their responses. Larger studies with more participants would provide stronger evidence.

What the Results Show

The main finding was that the throat exercise program did not work better than basic sleep advice alone. When researchers compared the two groups, they found no statistically significant differences in any of the breathing measurements. The apnea-hypopnea index (a measure of how many times breathing stops or becomes shallow) showed almost no difference between groups. Oxygen levels and the time spent with low oxygen were similar in both groups.

Interestingly, both groups improved slightly, but the improvements were small and similar in size. This suggests that simply giving people advice about sleep habits and diet may be enough to help with mild to moderate sleep apnea, at least in the short term. The throat exercises didn’t provide any additional benefit beyond what the basic advice provided.

The study also measured daytime sleepiness using a standard questionnaire. People in both groups reported similar levels of daytime sleepiness before and after the 20 weeks, with no significant difference between the groups. Quality of life measurements also showed no meaningful difference between those who did the exercises and those who didn’t. This suggests the exercises didn’t improve how people felt during their daily lives.

Some previous smaller studies have suggested that throat exercises might help with sleep apnea, but this research adds important new information. The findings suggest that when compared directly to basic lifestyle advice, the exercises don’t provide extra benefits. This doesn’t mean throat exercises are completely useless, but it suggests they may not be necessary for everyone with mild to moderate sleep apnea. The results align with growing evidence that lifestyle changes alone can be quite effective for mild cases.

This study has several important limitations to consider. First, it only included 32 people, which is a relatively small number. Larger studies might show different results. Second, the study only lasted 20 weeks, so we don’t know if benefits might appear over longer periods. Third, people knew which group they were in, which might have affected their effort or how they reported their symptoms. Fourth, the study only looked at people with mild to moderate sleep apnea, so results might not apply to people with severe sleep apnea. Finally, the study didn’t track whether people actually did the exercises correctly or consistently, which could affect the results.

The Bottom Line

For people with mild to moderate sleep apnea, focusing on basic sleep hygiene and diet changes appears to be a reasonable first step, with moderate confidence. This includes maintaining a healthy weight, avoiding alcohol before bed, sleeping on your side, and keeping a regular sleep schedule. If these basic measures don’t help enough, talk to your doctor about other options like CPAP machines or other treatments. The evidence for special throat exercises as an additional treatment is weak based on this study.

This research is most relevant for people with mild to moderate obstructive sleep apnea who are considering whether to try special throat exercises. It’s especially useful for those looking for non-device treatments or wanting to avoid expensive therapy programs. People with severe sleep apnea should not rely on these findings and should follow their doctor’s recommendations, which often include CPAP machines. Anyone considering starting an exercise program should discuss it with their healthcare provider first.

In this study, researchers waited 20 weeks to see if the exercises would help. If you try basic sleep hygiene changes, you might notice improvements in sleepiness within a few weeks, though some benefits may take 2-3 months to become clear. Don’t expect dramatic overnight changes—sleep apnea improvements typically happen gradually.

Want to Apply This Research?

  • Track your sleep quality and daytime sleepiness using a simple daily rating (1-10 scale) and note how many hours you slept. Also track lifestyle factors like alcohol consumption, sleep position, and bedtime consistency to see which changes correlate with better sleep.
  • Focus on implementing basic sleep hygiene habits: maintain a consistent sleep schedule, avoid alcohol 3-4 hours before bed, sleep on your side using a body pillow, and maintain a healthy weight through balanced nutrition. Log these behaviors daily in the app to build consistency.
  • Create a weekly summary view showing your sleep quality ratings, adherence to sleep hygiene habits, and daytime sleepiness scores. Set reminders for consistent bedtimes and track weight weekly if applicable. After 4-6 weeks, review trends to see which lifestyle changes correlate with your best sleep nights.

This research suggests that special throat exercises may not provide additional benefits beyond basic sleep hygiene and diet changes for mild to moderate sleep apnea. However, this is one study with a small number of participants. Sleep apnea is a serious medical condition that can affect your health, and treatment decisions should always be made in consultation with your doctor or sleep specialist. Do not stop or change any current sleep apnea treatment without medical guidance. This information is for educational purposes only and should not replace professional medical advice.