Our team at Federici Dental takes pride in providing the best possible treatments to our sleep apnea and dental patients from the greater Manahawkin area. That being said, our doctors also know that the habits we form in our everyday life will impact the effectiveness and longevity of your treatment with any sleep apnea dentist. We’ve broken down some general tips below for how to improve the quality of your sleep, but feel free to contact us at any time with more questions!
1. Maintain a constant daily schedule
Picking a set “bedtime” and wake-up time can help normalize your rest routine for your body. Be patient with yourself, as it will likely take some time to change your sleep schedule, but stick with it. It’s important to avoid hitting the snooze button, no matter how tempting. Even if it feels nice in the moment, that extra nap isn’t high quality and will likely just throw off your schedule and make you feel sluggish throughout the morning.
2. Reduce caffeine intake
Caffeine will take up to 12 hours to completely leave your system. This means that even if you are able to fall asleep at a decent hour with coffee in your system, the quality of your sleep may be severely reduced. Consider only drinking caffeinated beverages in the morning or switching to options with considerably lower amounts of caffeine, like decaf coffees or teas.
3. Turn off the computer or television
In addition to intellectual distractions that may get your thoughts and anxiety going, bright lights from your computer or television will stimulate your brain when it is trying to naturally wind down in the evening. We’d recommend avoiding all electronics at least an hour before you intend to head to bed.
4. Don't go to bed on a full stomach
Related to the importance of your sleep schedule, it’s important that you try to eat dinner around the same time to keep your body on a regular overall schedule. If you’re really having cravings, stick to small snacks and avoid sugar, alcohol, and nicotine.
5. Don't go to bed on an empty stomach
At the same time, it doesn’t help to try and sleep when your stomach is growling. If your mind and body are distracted by how hungry you are, it is going to be much more difficult for you to put either at ease as you try to calm yourself for a restful night of sleep.
6. Engage in regular exercise
Exercise can actually help improve both the quality and quantity of sleep you get each nice. You will spend more time in deep sleep cycles if you’ve exercised during your day and will likely feel tired enough to fall asleep more easily. Squeezing in a workout can also help reduce anxiety and stress that normally disrupts your sleep practice.
7. Limit beverage consumption before bed
Like we stated when it comes to eating before bed, it’s best to avoid drinking near your target bedtime. This will help reduce or eliminate any necessary trips to the bathroom that will disrupt your sleeping cycle.
8. Keep your bedroom dark & quiet
Lights can naturally trick your body into thinking you should be awake, so it’s best to reduce outdoor light pollution and limit any indoor lighting in the evening as you prepare for sleep. Any efforts to reduce noise in your bedroom can also go a long way in improving the quality and quantity of your sleep.
9. Invest in a comfortable mattress, pillow & bedding
Having the wrong tools can throw off your entire practice for any endeavor, especially when it comes to building a healthy sleep practice. An investment in your mattress, pillow, and bedding is an investment not only in your quality of sleep but your overall quality of health and life. If you have questions about what the best choices are for your specific needs, you can always reach out to our sleep apnea dentists in Manahawkin.
10. Go to sleep and wake up using your internal alarm clock.
We mentioned the importance of avoiding the snooze button earlier, but the best possible practice is to actually avoid using an external alarm clock altogether.
Reach Out To Federici Dental Today!
Any of these adjustments will take some time to feel natural. If you suspect that you may have some more severe sleep concerns, reach out to your local Manahawkin sleep apnea dentists at Federici Dental. We are always happy to take emails at [email protected] or give us a call at (609) 59701234 to schedule an appointment today. We look forward to connecting with you and your loved ones to make sure you’re sleeping - and living - well!