St. Augustine, FL
We all need sleep for rest but also for our overall health and well-being. At the same time, we live in a world that values productivity and business over rest. With hectic schedules and always feeling like we’re on the go, sometimes it feels impossible to get a full night’s sleep.
Research shows that a lack of sleep can lead to a range of issues, from decreased cognitive function and mood swings to obesity and heart disease. Today, our family dentist in St. Augustine is sharing 10 proven tips to help you get a better night’s sleep — and what it could mean if you try all these suggestions and still seem to always wake up tired.
- Create a Relaxing Bedtime Routine – Whether it’s taking a warm relaxing bath or spending time meditating or reading, a consistent, relaxing bedtime routine lets your brain and body know it’s time to wind down for rest.
- Stick to a Consistent Schedule – Going to bed and waking up at the same time — even on weekends — helps regulate your internal clock. This will make it easier to fall asleep and wake up naturally.
- Turn Your Bedroom Into a Retreat – Your bedroom can best promote rest when it’s cool, dark and quiet. Investing in comfortable bedding, blackout curtains and calming music or white noise can help keep light and noise out of your bedroom and promote a good night’s sleep.
- Unplug – Screens emit blue light that can disrupt your body’s natural sleep-wake cycle. Unplug each night and avoid screens — including smartphones, computers, tablets and televisions — one hour before bed. This will help your brain decompress from the day, and it sends a message that it’s time for the body to rest and relax.
- Exercise Regularly – Physical activity reduces stress and anxiety, promoting relaxation and better sleep quality. Doctors suggest at least 30 minutes of movement each day, but avoid vigorous workouts close to your bedtime.
- Watch Your Diet – Heavy meals, caffeine and alcohol interfere with the ability to fall asleep and stay asleep all night. If you’re hungry at night, try a light snack and herbal tea. This will satisfy your craving while also promoting relaxation.
- Limit Naps – While short power naps can be beneficial, long or irregular napping during the day — especially close to bedtime — can interfere with nighttime sleep. Naps are best taken in the early afternoon for no more than 30 minutes.
- Manage Stress and Anxiety – Worrying or stressing about things can elevate anxiety levels, interfering with the ability to fall and stay asleep. Practice stress-reducing techniques such as deep breathing, meditation or progressive muscle relaxation to calm the mind and body before bed.
- Use Sleep-Friendly Technology – As technology has advanced in recent years, a whole new world of relaxation aids has emerged. From smart mattresses and sleep trackers to white noise machines and calming apps, technology can turn from a distraction into something to help you prepare for a better night’s rest.
- Talk to Your Dentist – When someone is struggling with daytime fatigue, they most often either think it’s simply a natural part of life, or they may bring it up to a healthcare provider. Very few people consider speaking to their dentist about a lack of sleep or rest. But chronic insomnia and other sleep disorders may actually point to a dental issue, and correcting it starts with one phone call to our sleep apnea dentist in St. Augustine.
What is sleep apnea?
Sleep apnea is a sleep disorder that most commonly causes snoring and/or long pauses in breathing during sleep. Pauses can last for seconds or up to a minute or more, and they can occur 100 times or more a night in the most severe cases. Obstructive sleep apnea is the most common form of sleep apnea. It occurs when the throat muscles become relaxed during sleep and obstruct or collapse the airway, either partially or completely. Untreated sleep apnea can have serious health consequences, including an increased risk of hypertension, heart disease, stroke and other cardiovascular disorders. And because the sleep cycle is repeatedly disrupted at night when the brain startles a person awake to breathe, it results in excessive daytime fatigue and can lead to anxiety and depression.
How can a dentist treat sleep apnea?
Dentists can treat mild to moderate cases of sleep apnea using oral appliance therapy. These custom-designed night guards help reposition the jaw to keep the airway open. Our St. Augustine sleep apnea dentist works closely with sleep medicine specialists to diagnose and tailor treatment plans for sleep apnea patients. Oral appliances are a non-invasive alternative to continuous positive airway pressure (CPAP) machines, and many patients report them to be more comfortable and less cumbersome.
Sleep Apnea Treatment in St. Augustine, Florida
If you feel you’ve tried everything and you’re still exhausted all the time, you may be suffering from sleep apnea. Give our office at Palencia Dental a call at 904-664-5254, or reach out to us online to schedule a consultation today.
