How to stretch your jaw … and prevent Sleep Apnea

Screen Shot 2014-10-28 at 11.21.18 AM When I used to have sleep apnea, I noticed that I had trouble eating a double double at In-N-Out. I couldn’t physically open my mouth big enough to get the hamburger in there. So, I would have to squeeze it in and it always ended up in a big mess. For the longest time, I thought that was normal. Eventually, I figured out that my jaw muscles were tight and needed to be relaxed. Recently, I remembered that when I was young, I had surgery on my mouth to remove four (4) impacted molars. The pressure and strain was so great, my jaw was traumatized and I couldn’t open my mouth properly for a couple of weeks. I found that using a mouth prop helped to stretch my jaw vertically and prevent my Sleep Apnea. I place them at the back of my mouth and relax my jaw muscles as they stretch. If you have this condition, you may need to stretch your jaw both horizontally and vertically.



The surprising contributor to Great Sleep

Screen Shot 2014-10-09 at 10.00.17 AMHaving severe sleep apnea was a blessing in disguise. It was painful in a lot of ways but I am happy to have gone through that. I gained a lot of emotional strength and I have more empathy for people that have this debilitating affliction. Since my sleep condition was so bad, I had to figure out every little improvement I could find. During that 2 year journey of researching a lot of different devices and theories, I learned what makes great sleep possible. At first, I thought it had to do with tongue exercises and tongue position. So, I spent a lot of time focusing on that. I found that tongue exercises didn’t help me at all. What I discovered was that posture directly affects the quality of sleep. After I figured that out, I created a simple upper body exercise and sleep position that helps prevent the throat from closing down. The upper body exercise squeezes the shoulder blades together while opening up the chest area and relaxing the neck muscles. The sleep position emphasizes that the hands should be at or above your head while sleeping. This helps maintain good posture while sleeping. I hope you receive the best sleep possible and heal yourself, as I have.

Read my free eBook ( for other contributors to great sleep.



Oral Fixation and Sleep Apnea

After I was diagnosed with sleep apnea, I started trying various oral devices. The first one was used for exercising the “smiling” muscles. I tried it for a couple of weeks and I didn’t see a lot of improvement. In the literature, it states that results may not occur for several months. Several months? I couldn’t wait that long. The second device worked by keeping the tongue forward using suction. I couldn’t get any sleep with that one and I looked like a big baby with a pacifier. So, I returned it. The third device did some good. It worked by keeping the lower jaw forward while I slept. However, I found that bacteria accumulated even when I cleaned it and it smelled and looked horrible. I eventually got rid of that one too.

Read my free eBook ( and find out how I eliminated sleep apnea with using oral devices.

Weight Lifting and Good Sleep – compatible?

Screen Shot 2014-10-09 at 9.16.22 AMWhen my sleep apnea was its worst, I was lifting weights 2-3 times per week. I felt strong but my sleep (or lack of it) was killing me. I was moody and irritated a lot of times. No, I wasn’t taking any pro sports’ medicines. Often, I was straining and clenching my jaw as I increased the weight. Unfortunately, that was causing my sleep apnea to worsen. Now, if I do any kind of exercise at all, I start by keeping my jaw in a relaxed position with plenty of separation between my upper and lower molars.

Read my free eBook ( for more Snoring and Sleep Apnea solutions.