Poor sleep or inadequate sleep is an epidemic in the US that needs to stop.
Catching a good night's sleep shouldn’t be elusive and yet, for many Americans, they don’t get the quality sleep they need to wake up feeling refreshed and rejuvenated. Of course, proper sleep is crucial for your health. Below are some helpful measures you can take to improve the quality of your sleep, as well as warning signs that might mean it’s time to see our Lexington, MA, sleep medicine dentist Dr. David Rosen. He also serves Northwest Boston and the surrounding areas.
Create a Sleep Routine
It’s important that have positive sleep habits that you perform each and every day to get your body and mind ready for sleep. Find ways to reduce stress and to unwind, whether it’s taking a bath, listening to soothing music or reading a book. Your bedtime routine should be simple and you should follow it every day.
Don’t Eat Right Before Bed
While there is nothing wrong with a small snack right before bed, if you end up eating dinner late in the evening it could impact your sleep (because your digestive system is hard at work).
Make sure you avoid large meals about 2-3 hours before bedtime. If you consider yourself a night owl and it’s been 4-5 hours since you last ate, you can enjoy a little snack before going to bed.
This is one of the hardest things for people to do; however, if you want to get quality sleep this means doing things like powering down electronics (that also means your television), minimizing noise and light, and choosing the optimal temperature in which to sleep.
Electronics are the biggest culprit when it comes to affecting sleep. The glow from electronics stimulates certain areas of the brain and prevents the release of melatonin, which helps you sleep. If you want to get some shuteye then it’s time to shut off your smartphone.
Avoid Physical Activity Before Bed
While some people love getting up in the morning and hitting the gym, others find that working out in the evening or at night suits them better. Of course, if you are an athlete who is having trouble sleeping then those late workouts might be to blame. This means avoiding strenuous exercise about 2-3 hours before you fall asleep.
Stay Away from Stimulants
We know that caffeine may help you feel productive during the day but it’s important to avoid stimulants about four hours before bedtime if you want quality sleep. Also, limit or avoid alcohol, as alcohol can negatively affect circadian rhythms.
When should you see a specialist?
It might be time to schedule an appointment with our Lexington, MA, sleep dentist if you are dealing with:
- Chronic or extremely loud snoring
- Gasping for air in the middle of the night
- Pauses in breath while you sleep (your sleep partner may notice this warning sign)
- Extreme daytime fatigue
- Memory and concentration issues
- Increased mood swings
If you have been diagnosed with obstructive sleep apnea or you are a chronic snorer and want to find out how our Lexington dentist can help you get the quality, restorative sleep you deserve night after night then call Dental Sleep Medicine of New England in Lexington, MA and also serving Northwest Boston and the surrounding areas, today.