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Rules to Follow To Improve Sleep Health

Posted by Daniel Tebbi on Oct 26 2021, 04:51 AM

Sleep health is how much sleep you get and how well you sleep. Sleep disorder is a broad term that encompasses many different conditions that can affect your sleep. Some of these conditions are insomnia and sleep apnea.

Insomnia is a common sleep problem affecting about 15 percent of adults at any given time. It’s defined as difficulty falling or staying asleep. It may lead to fatigue, mood problems, and difficulty focusing on tasks.

People with sleep apnea experience interrupted breathing during sleep. They may experience loud snoring, snoring interrupted by gasping, and choking or gasping for air. It causes daytime sleepiness and may cause high blood pressure, heart disease, and stroke.

There are a few rules that can help your sleep health; they are:

Don’t Consume Alcohol or Caffeine

For many people, alcohol will make it harder to get to sleep. This is because alcohol is a central nervous system depressant. It slows down your brain function and can result in you feeling sleepy. Alcohol can also increase the likelihood of you waking up in the middle of the night or experiencing a problem like sleep apnea. Plus, it can dehydrate your body. This affects your quality of sleep and causes you to wake up feeling thirsty and needing to use the bathroom again. It can also put you at risk for heartburn, or GERD, which can make sleeping difficult as well.

Exercise Regularly

Exercise improves sleep health in several ways, including the following:

  • Produces more of certain hormones, which can make you feel relaxed and drowsy.
  • Improves the quality of your sleep.
  • Reduces stress, which can help you fall asleep more quickly and stay asleep throughout the night.

Maintain a Regular Sleep Schedule

Going to bed and waking up at the same time every day can help your body maintain a natural circadian rhythm, which can improve the quality of your sleep. Also, going to bed and waking up around the same time each day helps your body get into a routine, which can make falling asleep easier.

Avoid Nicotine and Sedatives

Cigarette smoking and consumption of alcohol can both lead to snoring and sleep apnea. Additionally, avoid taking medicines that can make you sleepy. This includes some antihistamines, muscle relaxants, and sedatives. Taking these medications can interfere with your quality of sleep.

Practice Relaxation Techniques

Inconsistent workplace habits, such as working late or oversleeping on the weekends, won’t allow your circadian rhythms to maintain a regular routine.

Practicing relaxation techniques during the day, such as yoga and meditation, can help to decrease stress levels.

Consider Cognitive Behavioral Therapy for Chronic Insomnia

Patients who experience persistent difficulty sleeping at night or difficulty falling asleep at night should consult with their doctor. Sometimes, sleep exists as a side effect of medications patients are taking, and the doctor may be able to adjust the dosage or prescribe a different drug. In other cases, the patient’s inability to sleep may be a sign of a larger problem.

Get Your Teeth Grinding Treated By a Dentist

Our dentist may recommend a mouth guard if you frequently grind your teeth at night. We also serve areas including Sherman Oaks 91403, 91495, 91423, Studio City 91604, Van Nuys 91436, 91411, and Reseda 91335. 

When worn at night, the mouth guard prevents teeth from grinding against each other. Although mouthguards are most commonly recommended for people who grind their teeth while they sleep, they can also benefit people who clench during the day. It is also a good solution for people who snore at night.

To learn more about sleep health and disorders, visit our Daniel Tebbi, D.M.D. office at 16661 Ventura Blvd Ste 620, Encino, CA 91436, which is quite close to Sherman Oaks 91403, 91495, 91423, Studio City 91604, Van Nuys 91436, 91411, and Reseda 91335. You can also reach us at (818) 789-2034. 

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16661 Ventura Blvd Ste 620
Encino, CA, 91436

Daniel Tebbi, D.M.D.

16661 Ventura Blvd Ste 620

Tel: (818) 789-2034

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