San Francisco and Marin CA
The National Institutes of Health estimate that up to 70 million Americans suffer from some type of sleep deficiency. Perhaps you struggle to get to sleep or stay asleep, or you wake up and just don’t feel well-rested. Maybe stress, family responsibilities or illness are affecting your ability to rest. If you’re one of the millions who struggle with sleep, today’s article on the blog is for you as we discuss ways to renew your best sleep habits.
- Keep to a schedule: Plan to set aside a maximum of eight hours for sleep. A healthy adult needs seven to eight hours of sleep per night. Try to go to bed and wake up at the same time each day, including weekends or days off of work. This helps reinforce your body’s natural cycle. If you struggle with insomnia and can’t fall asleep within 20 minutes of going to bed, leave your bedroom and try to do something that relaxes you, then go back to bed when you feel tired. Do this as many times as necessary but keep to your scheduled wake-up time.
- You are what you eat and drink: Avoid eating a large meal within a couple of hours of your bedtime. Make sure to limit your consumption of nicotine, alcohol and caffeine, all of which can interfere with your ability to get to sleep or stay asleep.
- Make your bedroom a restful place: Your bedroom should be soothing, cool, dark and quiet. Avoid watching TV or getting on your phone right before bed. Do things that calm you before bedtime, such as reading a book, taking a bath or even meditating. Room-darkening shades or curtains, a fan or even a white noise machine can enhance your sleeping environment.
- No naps: Naps during the day can make it more difficult to sleep at night, especially if those daytime naps are lengthy or occur too late in the day. If you need a quick recharge from a nap, limit your rest to an hour at most.
- Get moving: Regular physical activity can help you sleep better at night. Just recognize that a late-night workout might make it more difficult for you to settle down at bedtime. If possible, spend time outside as well.
- Save your worries for the morning: Many of us deal with stress, or multiple stressors. If you have something worrying you, try to write it down and set it aside until the next day. Other stress management tips include setting priorities, delegating tasks or meditating.
- Have a sleep apnea screening: Do you find that you are always sleepy no matter how early you went to bed? Are you often fatigued during the day? Does your partner complain about your loud snoring? If you can answer yes to any of these questions, you may suffer from obstructive sleep apnea, a serious sleep breathing disorder that affects millions of Americans. A dentist who is trained in airway management, like the ones at Glen Park Dental, can evaluate you for signs of sleep apnea and then refer you to a sleep specialist for an official diagnosis. Once you’ve been diagnosed, return to your San Francisco sleep apnea dentist for treatment, usually through oral appliance therapy.
Sleep apnea dentistry in San Francisco and Marin in California
Don’t let sleep apnea deprive you of a good night’s rest. Schedule a consultation at Glen Park Dental today by calling (415) 585-1500 or contact us online.