San Francisco and Marin CA
There are morning people. And then there are the rest of us. Mornings can be rough, especially if you wake up feeling groggy and sluggish — as if you didn’t sleep at all the previous night. Sometimes, with just a few tweaks in our morning habits and routine, we can kickstart our day with more energy. Our family dentist in San Francisco who specializes in dental sleep disorders is sharing five tips today to help you enhance your sleep quality and wake up more refreshed and energized.
1. Prioritize a bedtime routine that includes oral hygiene.
Having a consistent nighttime routine readies our brains and bodies for rest. Let’s set the stage for a refreshing morning by preparing our mouths for a good night’s sleep. Set aside five minutes before bedtime to brush your teeth with a soft-bristled or electric toothbrush and fluoride toothpaste, then floss and rinse with a mouthwash approved by the American Dental Association. This will help your mouth feel fresh, and you can rest easy, knowing that a small part of your daily routine is preventing your mouth from laying the foundation of tooth decay or gum disease while you sleep.
2. Avoid alcohol and tobacco before bed.
When we sleep at night, our throat muscles relax. Sometimes, this obstructs our airways as we breathe, and it causes snoring: a tell-tale sign of obstructive sleep apnea. Alcohol use before bed is notorious for exacerbating the symptoms of sleep apnea, a dangerous sleep-breathing disorder that can lead to serious health complications and severe daytime fatigue. Tobacco use causes dry mouth, constricting blood vessels and reducing saliva production, often causing a person to breathe through his or her mouth during sleep. “Dry mouth” from mouth breathing promotes bacterial growth and plaque formation in the mouth. It can also cause the tongue to rest in an unnatural position, potentially leading to misalignment of the teeth, malocclusion and increased risk of gum disease and tooth decay.
3. Stay hydrated.
Dehydration can leave a person feeling tired and lethargic, making it harder to wake up feeling refreshed. Saliva maintains pH and hydration levels in your mouth, preventing dry mouth and discomfort. Keep a glass of water by your bed at night to sip on before you go to sleep and as soon as you wake. Not only will this help hydrate your body, but it will also stimulate saliva production, which is an important part of dental health.
4. Create a relaxing nighttime routine.
Instead of turning to a glass of wine or nightcap to wind down, pick up a book, take a warm bath or spend a bit of time practicing relaxation techniques like deep breathing or meditation to prepare your body and mind for rest. As tempting as it may be, avoid electronic devices such as smartphones, tablets and computers at least an hour before bedtime because the blue light that is emitted can disrupt your natural sleep-wake cycle and make it harder to fall asleep. Also, make sure your bedroom is conducive to sleep by keeping it dark, cool, soothing and quiet. Invest in a comfortable mattress and pillows that support your sleeping position, and consider using essential oil diffusers and/or white noise machines or earplugs to block any disruptive sounds that might distract you or wake you from your slumber.
5. Rise and shine!
Upon waking, open the curtains and let the sunshine in! Exposing yourself to natural light — inside or out — helps regulate your circadian rhythm and signals to your body that it’s time to wake up. Engage in light stretching, yoga or a brief walk to get your blood flowing. This will invigorate your body for the day ahead.
Sleep apnea dentist in the Bay Area
Incorporating these tips into your nightly routine can help you wake up feeling more energized and ready to tackle the day ahead. But if you’ve tried all the tips recommended by our San Francisco sleep apnea dentist and you’re still waking up feeling tired all the time, give our office a call to schedule a sleep consultation as soon as possible. Sleep apnea is a highly disruptive sleep disorder, but it’s often easily treated with simple oral appliance therapy offered at Glen Park Dental. Let’s determine if you’re a candidate for oral appliance therapy so that you can get back to receiving a full night’s sleep and enjoying more energized daytimes. Give our Bay Area sleep apnea dentist a call at (415) 799-3900 or reach out to us online today.
