Hey there, sleep-seekers! We all know how crucial a good night's sleep is for our health and well-being. But did you know that your oral health can play a role in how well you sleep? Let’s explore some tips to help you catch those Z's more effectively.
Talk to your dentist
At first glance, you may not think that your dentist may be able to help you sleep better. But if you have ever been told that you grind your teeth at night (or if your jaw feels tight and sore in the morning), tooth grinding, also known as bruxism, may be keeping you from a good night’s rest.
In addition to not feeling well-rested, bruxism symptoms include worn tooth enamel, broken and chipped teeth, increased tooth pain and sensitivity, and soreness in the jaw, face and neck. If you notice some of these symptoms, pay a visit to your dentist. They will be able to confirm if you are indeed grinding your teeth and can recommend a treatment plan.
Manage stress
Stress can keep you tossing and turning all night long. Engage in relaxation techniques such as deep breathing, meditation, or gentle yoga to help clear your mind and ease tension. According to studies, regular practice of these techniques can improve sleep quality by up to 20%. Not only do these practices help with sleep, but they also benefit your dental health by reducing stress-related habits like teeth grinding.
Avoid scrolling through your phone before bed
Think you aren’t your phone that much? Consider this: as of a 2022 study, throughout the day, the average American will check their phone 96 times, unlock it 150 times and touch it a whopping 2,617 times. And if you’re scrolling on your phone before bed, two factors may be affecting your sleep:
- Blue light: The blue light emitted from our devices can have a significant impact on our sleep patterns. Exposure to the light suppresses the body’s release of melatonin, the natural chemical we produce that makes us drowsy. To help with this, set a time limit for when you tuck your phone away for the night and utilize a blue light filter.
- Doomscrolling: In uncertain times, we all want answers. And with the internet giving us instant access to information at our fingertips, it is easy to find yourself in a loop of constantly scrolling headlines and hitting refresh. You can imagine how putting ourselves through this stress can affect our sleep. Try these four tips to help break the doomscrolling habit.
Watch your caffeine intake
Everyone’s caffeine tolerance is different, but as a general rule, you want to keep it under 400mg a day. This is the equivalent of four cups of coffee (eight ounces each), 10 cans of soda (12 ounces each) and two energy shots. Why is 400mg the magic number? Because any more than that can start to cause negative effects on your system, including problems with sleep.
It’s important to note that caffeine has a half-life of about six hours. So, if you consume 200mg of caffeine at 8 a.m., you still have roughly 100mg in your system by 2 p.m.
Instead, opt for a light snack if you're hungry. Foods rich in magnesium, like almonds or bananas, can also promote relaxation and encourage better sleep. Drinking a calming herbal tea, like chamomile, may also prepare your body for rest.
Keep a consistent sleep schedule
Your body thrives on routine, so try to go to bed and wake up at the same time every day, even on weekends. The CDC reports that a consistent sleep schedule can improve sleep quality and support better overall health. This consistency helps regulate your body's internal clock, called a circadian rhythm, making it easier to fall asleep and wake up naturally.
Over time, this can lead to improvements in both the quality and duration of your sleep.
Make your sleep environment comfortable
Your bedroom should be a sleep sanctuary. Keep it dark, quiet, and cool. A survey found that 70% of people sleep better in a room that’s a comfortable temperature. Consider using blackout curtains to block out light, earplugs to muffle noise, or a white noise machine if needed. A comfortable mattress and pillows can also make a world of difference. Investing in good bedding can enhance your comfort and lead to more restful sleep.
The bottom line: By incorporating these tips into your daily routine, you'll be on your way to a more restful night's sleep and a healthier smile. And remember, when discussing your sleep habits with your dentist, it's helpful to mention any signs of teeth grinding or jaw discomfort, as these can indicate sleep-related dental issues. Sweet dreams!
Want to enhance your oral health while saving on dental care? Explore our Dental Solutions blog, your ultimate resource for oral health tips and insights to keep your smile bright. Contact us today to learn how our dental savings card can help you save 20% to 50% off at your next dental visit.