If you wake up feeling groggy in the morning, it may be a sign that you’re not getting enough quality sleep at night. A lack of sleep can affect your energy level and mood throughout the day – not to mention your overall health. To make sure you get plenty of rest, here are a few tips to practice.
Stick to a sleep schedule
Your body needs a regular, consistent sleep and wake-up cycle to feel fully rested and ready for the day ahead. Going to bed and waking up at the same time each day can help you feel tired at night and alert in the morning. Set the alarm if you need one as a reminder to get to bed. Some people also find it helpful to set a bedtime routine to help them unwind and prepare for bed. Reading a book or taking a bath are great ways to unwind and prepare for a good night’s rest.
Schedule an appointment with your dentist to talk about your sleep habits. Some sleep disorders can be corrected with dental treatments. Your dentist can look for signs of apnea and recommend treatment options such as an oral appliance worn while sleeping to treat symptoms of sleep apnea.
Pay attention to what you eat and drink
Your favorite beverage can make or break a good night’s sleep. Too much caffeine from coffee, tea, or soda can make it hard to fall asleep. On the other hand, drinking too much alcohol can interrupt your sleep during the night. Alcohol can also make you feel drowsy during the day, which can make falling asleep at night difficult. If you’re having trouble sleeping, try cutting these foods and drinks out of your diet to see if that helps.
Eliminating foods that contain the amino acid tryptophan may also help you sleep better. Tryptophan is found in most protein foods, including eggs, fish, turkey, and milk. Eating these foods at dinnertime may help your body produce more melatonin, the hormone that helps you regulate sleep-wake cycles. Melatonin levels naturally rise around sunset.
Address sleep apnea
Making lifestyle changes to improve your sleep quality can help you maintain good oral health as well. If you have untreated sleep apnea, for example, you’re more likely to be susceptible to cavities since sleep deprivation raises the risk of dry mouth. Sleep apnea can cause snoring and breathing pauses that can last several minutes throughout the night. These pauses may occur at least five times an hour and last more than five minutes each. People who suffer from sleep apnea often snore loudly and frequently feel tired even after a full night’s sleep. If you suspect you have sleep apnea, contact your dentist for an evaluation. He or she may be able to recommend an effective treatment method.
Create a restful environment
Your bedroom should promote relaxation and comfort, not stress or anxiety. Try using blackout curtains and wearing an eye mask to block out any light from outside. Consider removing electronics from the room that might distract you, such as TVs, computers, and smartphones. Instead, try reading a book in bed or taking a bath at night to help relax your body. You might also find it helpful to create a bedtime routine that ensures you get enough rest each night. This could include taking a warm bath before bed, reading a few pages of a book, drinking a cup of herbal tea, or meditating for ten minutes before turning off the light and climbing into bed.
Still, having trouble falling asleep? Schedule an appointment with your dentist today to determine the best treatment for you. Our practice offers a variety of treatments for sleep apnea, including oral appliances that are worn at night to prevent snoring and allow sufferers to breathe easily while they sleep. Contact our office to learn more!
Limit daytime naps
Napping during the day can disrupt your sleep pattern at night, so limit your napping to no more than a half-hour in the early afternoon. Research shows that a nap of less than 30 minutes will help keep you alert and refreshed throughout the day without disrupting your sleep later that night. These short bursts of rest can be beneficial when taken at the right times and in moderation.
Include physical activity in your daily routine
A regular exercise routine can promote better sleep at night. Exercise helps your body prepare for rest during the day, and at night it can help you fall asleep faster and deepen your sleep. Regular exercise can also reduce stress and anxiety – two things that can keep you awake during the night.
If you experience breathing problems during sleep, ask your doctor about exercises that can improve your respiratory function, like breathing exercises or using an inhaler before bed. If exercising daily isn’t possible for you, try to incorporate light activity into your routine every day, such as going for a walk or doing some housework.
Practice stress management techniques. Worrying can make it hard to relax at bedtime and can keep you awake. Try to set aside some time each day for quiet contemplation, meditation, or relaxation imagery. Practice deep breathing exercises to relieve stress and help you fall asleep faster. Avoid caffeine and alcohol before bedtime, which can disrupt sleep. Find ways to manage your worries at night, so they don’t interfere with your sleep. If worrying persists and is keeping you up at night, talk to your doctor about how to cope with anxiety.
To learn more about our services for sleep health, call us at (971) 339-0816 or visit the Sleep Health Partners office at 9370 SW Greenburg Rd, Suite 422 Rd Suite 422, Portland 97223.