There are several facets that go into a good night's sleep. While getting to bed at the same time each evening and keeping your room cool and comfortable are a few ways to improve sleep hygiene, your blood oxygen level also plays a role. Fortunately, regular exercise can increase blood oxygen levels in healthy people and may lead to better sleep. Learning more about this link between exercise and blood oxygen levels can help you develop strategies to improve your oxygen flow at night.
How Exercise Improves Blood Oxygen Levels
Your blood oxygen level shows whether you are getting enough oxygen in your body. Your blood oxygen level is measured using a small device called a pulse oximeter. This device is placed on the tip of your finger, and it gives you a reading, often measured as a percentage, known as oxygen saturation. For instance, if your blood oxygen level is 95 percent, it means your blood is carrying 95 percent of the oxygen it can carry. A normal saturation level is 95 percent or higher while you are awake and sleeping.
Although most people work out to get into physical shape, exercise can also strengthen your lungs and improve your blood oxygen levels. When you are physically active, your body becomes more efficient at transporting oxygen through your bloodstream. This improved oxygen saturation will help you breathe easier during the day and at night. When you breathe better at night, you can also sleep better and wake up feeling rested.
Causes of Low Oxygen Levels During Sleep
Everyone's oxygen levels decrease slightly during sleep. This is because your breathing rate slows down when you are at rest. For otherwise healthy individuals, regular exercise can improve their oxygen levels. However, some people's oxygen levels decrease at a dangerous rate when they sleep. This significant decrease could be due to several conditions.
Sleep Apnea
Low oxygen levels during sleep can be caused by obstructive sleep apnea. In fact, sleep apnea is one of the most common causes of low oxygen levels. Signs of sleep apnea include:
- Frequently waking up with a headache
- Dry mouth when waking up
- Waking up often throughout the night gasping or choking
- Snoring (which makes it difficult to get enough oxygen at night)
- Poor concentration, focus and productivity
- Morning fatigue and a lack of energy
- Insomnia and other sleep problems
If you regularly get 7 to 8 hours of rest but always wake up tired and groggy, you may have sleep apnea. Besides low oxygen, undiagnosed sleep disorders like sleep apnea can contribute to other serious health conditions like heart disease and high blood pressure.
Sleep-Related Hypoxemia
Having low oxygen levels at night can lead to a condition called hypoxemia. This potentially dangerous condition can be caused by various things including chronic obstructive pulmonary disease (COPD), asthma, and sleep apnea. Sleep-related hypoxia is associated with heart arrhythmias, including atrial fibrillation. The signs of (hypoxemia) include:
- Shortness of breath
- Dizziness
- Wheezing or coughing
- Confusion
- Rapid heart rate
- Sweating
Hypoxemia can lead to disrupted sleep and daytime fatigue. If you have signs of sleep apnea or hypoxemia, seek medical attention.
What Kind of Exercise Is Best for Improving Oxygen Levels?
Aerobic exercise, which includes activities that increase your heart rate and breathing, and strength training, which focuses on building muscle strength and endurance, can both be beneficial for your lung health and oxygen level.
One study published in 2016 measured the effects of a moderate exercise routine on the oxygen saturation levels of healthy older adults. The results indicated that those who engaged in a walking regimen three times per week had a significant improvement in their oxygen saturation levels compared to those who did not exercise regularly. Walking, jogging, skipping rope or any other activity that gets the heart pumping are excellent examples of aerobic exercises that can boost your lung health and improve your oxygen levels. You don't need to join a gym to reap the benefits of exercise. Simply lace up your walking shoes and hit the pavement.
What Are Some Other Ways To Improve Oxygen Levels Besides Exercise?
While exercise is an excellent way to improve your lung health and oxygen saturation levels, there are other things you can do to breathe easier tonight:
- Try sleeping on your side or in a slightly elevated position with your head and chest propped up. These positions can open up your airways and allow you to breathe easier.
- Use a humidifier to moisten your airways and loosen congestion to improve airflow and oxygen saturation.
- Before lying down, try practicing deep breathing exercises and relaxation techniques. These exercises can slow your breathing and heart rate and improve your oxygen saturation while sleeping.
- Avoid taking sedatives or drinking alcohol before bedtime, as both may contribute to lower oxygen saturation levels.
- Stay hydrated. Drinking water helps your body better transport oxygen. Experts recommend six cups of water a day minimum.
- Treat sleep disorders. If you have symptoms of obstructive sleep apnea in particular, make an appointment with a sleep specialist. Sleep disorders can cause blood oxygen levels to drop while you sleep.
- If you smoke, quit. Within a few weeks of quitting, your circulation will dramatically improve, and your oxygen saturation will rise after a few months.
Poor posture is linked to impaired diaphragm mobility and can restrict the ability of your chest to expand with each breath. Remember to practice good posture, keeping a neutral spine with your shoulders back and chest lifted.
Before embarking on any exercise regimen, it's crucial to speak with your doctor, especially if you suspect your oxygen levels are low. They can arrange a sleep study and recommend appropriate interventions to address your concerns. By seeking professional guidance, you can kickstart your journey toward a healthier lifestyle and improved sleep hygiene.
