CAN’T SLEEP? WHAT TO DO? WHAT TO DO?

Many of our patients comment about having trouble sleeping and ask for some magic device to make this possible. Sleep is just as important as exercise in its contribution to our overall health. The literature available to us says reduced sleep quality causes irritability and can contribute to various conditions such as depression, attention and memory problems, daytime drowsiness and falls at night. Many common medical conditions like diabetes and cardiac disease have also been linked to impaired sleep.

Here are some tips for more restful sleep:

  • No reading or watching TV in Bed.
  • Go to bed when you’re sleepy tired, not when it’s “time.”
  • Take the time to wind down before bedtime. About 90 minutes before bed, don’t get involved in any anxiety causing activities, or think about anything stressful.
  • Relax. Do some breathing exercises and try to relax major muscle groups, starting with the toes and ending with the forehead.
  • Always remember, the bed is for sleeping. After 15 or 20 minutes if you can’t sleep, get up and do something relaxing. Listen to calming music or relaxation tape.
  • Keep your room cool!! Sorry guys, hot flashes aren’t all bad.
  • Don’t count those sheep, it’s stimulating!
  • Never EXERCISE less than 3 hours before bed if possible.
  • Don’t overeat or less than 2 or 3 hours before bed.
  • Don’t nap during the day.
  • If you wake up in the middle of the night, and can’t fall back asleep, get up and do something relaxing.
  • Don’t have alcohol, caffeine, or smoke two to three hours before bedtime.
  • Schedule half an hour to WRITE your hopes and concerns in a journal daily.
  • If you have a bad dream, add an ending you like.

Or visit your dentist to inquire about the many dental appliances available for improved sleep for yourself and your significant other.

Note: article condensed from our office newsletter written by our hygienist, Linda McManus RDH, BS

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