Tips to Improve Sleep

Getting quality sleep plays a huge role in health, development and aging. When we sleep it is our body’s time to re-charge, repair, heal and detoxify. So when sleep is interrupted these important body processes do not take place to the same level. When you are young and growing this is a very important role in development. Dentistry is starting to focus on Sleep Evaluation and Treatment, including the treatment of Sleep Apnea . At Stamm Dental we have many programs for patients of all ages. For children we are one of the few offices that offers Healthy Start to encourage proper growth and development.  As we age our sleep is often lighter; however, studies show we still need as much sleep as when you were young. Our goal is to help support our patients to create proper sleep hygiene habits to stay healthy and happy for years to come.

1. Go to sleep early- Take a hint from the farming community. Go to bed and rise in rhythm with the sun and wake up refreshed.  Our bodies work with the sun on a cycle called the Circadian Rhythm. When we stray from this it can negatively impact the quality of our sleep.
2. Turn lights out and power down- When the light begins to dim in the evening we release a hormone called melatonin. Melatonin is secreted by the pineal gland in the brain only in the absence of light. For most of human’s existence candle light and fire were the only light available after the sun went down. We are now surrounded by artificial lightning, television, smartphones and computers.  We have to make a point to unplug so that our body will get the message we should be sleeping soon. Avoid these technologies altogether two hours before bed or where special glasses that block out blue light.
3. Create complete darkness- Light shining into our sleep environment, disrupts our sleep. So make the room you sleep in completely dark. Try “black-out” curtains or blinds and removing bright clocks and night lights. If this is impossible, wearing an eye mask can help.
4. Avoid stimulants– Especially if you aren’t getting good sleep, fatigue can be a big problem during the day. So many people drink coffee or soda and then have trouble falling asleep.  Try taking a power nap for 15 minutes in the afternoon to boost energy and skip the stimulants.
5. The bedroom is for sleep and sex- Do you use your bed room as a multi-purpose room working on your lab-top in bed, watching TV or eating? The bed should be a place your body associates with rest and pleasure.
6. Maintain a routine– We need to follow routines, especially when it comes to sleep. Try to go to sleep and wake up the same time every day, even on the weekends.
7. Take a bath– Taking the time to wind down before bed can be a valuable practice. One of the best ways to calm the mind and body is to take an epsom salt and lavender bath. Epsom salts are a natural muscle relaxer and lavender has a calming effect on the nervous system.