June 27, 2019

What is Sleep Hygiene and How Does it Impact My Health

Healthy Sleep Contributes To Physical And Mental Well-Being. It Impacts Our Productivity, Quality Of Life And Longevity.  Healthy Sleep Is The Result Of Several Things, But One Category Not Often Discussed But Is Infringed Upon Regularly Is Sleep Hygiene.  Sleep Hygiene Is A Group Of Practices Centered On The Time And Environment Before And During Sleep.  These Practices Prepare Us For Sleep And Assist In Keeping Us Asleep.  Uninterrupted Sleep Is Important As Sleep Is A Series Of Connected Cycles Of Light, Deep And Rapid Eye Movement (REM) Sleep.  When Your Sleep Cycles Are Interrupted Or Not Prepared For Properly, Your Health Will Be Affected.

What Are These Practices That Are So Critical To Good Sleep Which Contribute To Good Mental And Physical Health And Longevity?

· Bedroom Environment:  Establish A Cool 60-67 Degrees, Dark And Quiet Room.  Use Black Out Curtains If There Is A Lot Of Outside Light.  Turn Off Screens From Computers, Cell Phones, Tablets And TV’s.  Use White Noise (Fan, Humidifier, White Noise Machine) If There Are Outside Noises Or If Total Silence Bothers You.  Make Sure You Have A Comfortable Mattress, Pillow And Sheets.  If Your Bedpartner Snores Discuss Asking Their Dentist About Available Remedies.

· Stimulants And Alcohol:  Avoid Caffeine 4-6 Hours Before Bedtime And Nicotine Too Close To Bedtime.  Alcohol May Help You Fall Asleep, But It Later Becomes A Stimulant Interfering With Sleep Later In The Night, So Keep It To A Minimum And Three Hours Before Sleep.  Alcohol And Caffeine Are Diuretics Making You Need To Go To The Bathroom Which Will Cause You To Wake.

· Uninterrupted Sleep:  Adults Need 7-8 Hours Of Uninterrupted Sleep.  Seniors Need 6-7 Hours And Children Need 10 Hours.  You Cannot “Catch Up” On Lost Sleep.

· Napping:   One 20-30-Minute Nap Midday Can Refresh You And Improve Alertness.  Longer Naps Can Throw Off Your Sleep By Starting A Sleep Cycle.  Waking During A Deep Sleep Cycle Will Leave You Groggy Rather Than Refreshed.  Naps Cannot Make Up For Lost Sleep.

· Exercise:  Regular Aerobic Exercise Of As Little As 10 Minutes A Day Will Improve Your Sleep.  Finish Your Work Out Several Hours Before Bedtime.

· Eating:  Finish Meals And Snacks A Few Hours Before Bedtime So Your Body Is Not In Digest Mode And Avoid Spicy, Rich And Large Meals Too Close To Bedtime.  Ignoring This Will Interfere With Sleep And Contribute To Sleep Acid Reflux.

· Bedtime Routine:  Have A Regular Bedtime And Routine, I.E. Warm Bath, Reading, Mediation And/Or Prayer.  Our Bodies Respond Best To Regular Awake And Asleep Cycles So Be Consistent With Your Bedtime.  Computers, TV’s, Phones, Tables And Book Readers Are Backlit Which Simulates A Daylight Reaction In Our Mind Which Delays Sleep.  Natural Melatonin, Which Induces Sleep, Is Released As Our Brain Notices Diminishing Light.  If You Like To Read Before Bed, Read A Book Using Room Light.

· Sun Exposure:  Get Outside To Stimulate Your Body’s Vitamin D3 Production And Light/Dark Circadian Rhythm.  During Winter It May Be Necessary To Supplement With Vitamin D3.

· Pets:  Do Not Sleep With Pets In The Bed.  Pets Have Different Sleep Cycles Than Humans.  When Pets Wake, They Tend To Wake Us Or Bring Us Out Of Deep Sleep Into Light Sleep Interfering With Necessary Sleep Cycles.  Pets Can Also Be A Source Of Allergens Making Breathing At Night More Difficult.

This May Sound Difficult At First But Once You Get Used To A New Routine And You Feel Refreshed In The Morning And Throughout The Day You Will Know How Important Sleep Hygiene Is For Your Overall Well-Being.

Dr. Robert A. Gallegos Is A Fellow In The Academy Of General Dentistry, Visiting Faculty Of Spear Education, A Member The American Academy Of Dental Sleep Medicine, The American Academy Of Cosmetic Dentistry, And The American And Virginia Dental Associations. Dr. Gallegos Practices Dentistry In Middleburg, VA.  Www.MiddleburgSmiles.Com.

Previous

no next post

back to home page
February is Children's Dental Health Month
February is Children's Dental Health Month
Dental Health with a Focus on Adults Over Age 60
Dental Health with a Focus on Adults Over Age 60
How Important Is Sleep and How Do I Know If I Get Good Sleep?
How Important Is Sleep and How Do I Know If I Get Good Sleep?
Cosmetic Dentistry Update on Crowns (Caps), Onlays and Inlays
Cosmetic Dentistry Update on Crowns (Caps), Onlays and Inlays
Airway Focused Dentistry
Airway Focused Dentistry
Halloween Candy Versus the Dentist
Halloween Candy Versus the Dentist
How Important is Your Regular Dental Hygiene Visit? Keeping Your Mouth Healthy Versus I Thought This Was Just a Buff and Shine Visit.
How Important is Your Regular Dental Hygiene Visit? Keeping Your Mouth Healthy Versus I Thought This Was Just a Buff and Shine Visit.
How Can Parents Recognize Breathing Disorders in Children?
How Can Parents Recognize Breathing Disorders in Children?
Health and Nutrition: What Should We Eat?
Health and Nutrition: What Should We Eat?
Pregnancy and Breathing
Pregnancy and Breathing
Do My Dental Fillings Need to be Replaced?
Do My Dental Fillings Need to be Replaced?
How Often Should I See My Dentist?
How Often Should I See My Dentist?
Healthcare from an Airway Perspective
Healthcare from an Airway Perspective
Preventative Dentistry - What can I do?
Preventative Dentistry - What can I do?
Dental Health with a Focus on Young Children and it is Halloween Candy Donation time again
Dental Health with a Focus on Young Children and it is Halloween Candy Donation time again
What You Should Know about Smoking and E-Cigarettes
What You Should Know about Smoking and E-Cigarettes
Who Should Wear Athletic Mouthguards?
Who Should Wear Athletic Mouthguards?
Children's Dental Health Month - Sleep Well for Health
Children's Dental Health Month - Sleep Well for Health
Tooth Replacement: What Are The Options?
Tooth Replacement: What Are The Options?
Understanding Upper Airway Resistance
Understanding Upper Airway Resistance
Bleeding Gums
Bleeding Gums
Comprehensive Dentistry
Comprehensive Dentistry
What is Sleep Hygiene and How Does it Impact My Health
What is Sleep Hygiene and How Does it Impact My Health
Dental Implants: What are They and are They the right choice?
Dental Implants: What are They and are They the right choice?
What are my Options for Whitening my Teeth?
What are my Options for Whitening my Teeth?
Answers to Five Commonly Asked Dental Questions
Answers to Five Commonly Asked Dental Questions
Dental Benefits, Use Them or Lose Them
Dental Benefits, Use Them or Lose Them
Some Toothpastes Can Harm Your Teeth
Some Toothpastes Can Harm Your Teeth
Dental Health Considerations of Tap Water and Bottled Water
Dental Health Considerations of Tap Water and Bottled Water
Seal out Tooth Decay for Children, Teens, and Adults
Seal out Tooth Decay for Children, Teens, and Adults
Children’s Dental Health Month, Baby Teeth are Important
Children’s Dental Health Month, Baby Teeth are Important
Should I Treat A Bite Discrepancy?
Should I Treat A Bite Discrepancy?
Should I Whiten My Teeth?
Should I Whiten My Teeth?
Smoking and Cancer
Smoking and Cancer
Orthodontics: An Attractive Smile and More
Orthodontics: An Attractive Smile and More
Oral-Systemic Link for Overall Health
Oral-Systemic Link for Overall Health
What are the Common Traits of a Beautiful Smile?
What are the Common Traits of a Beautiful Smile?
Dental Care Through the Decades of Life
Dental Care Through the Decades of Life
Dental Health Tips for Caregivers
Dental Health Tips for Caregivers
What do Misaligned Teeth, TMJ, Teeth Grinding, Sleep Apnea, and Snoring Have in Common?
What do Misaligned Teeth, TMJ, Teeth Grinding, Sleep Apnea, and Snoring Have in Common?