San Francisco and Marin CA
Most of us, simply based on how we feel after a good or bad night’s sleep, recognize the role that sleep plays in our mood and outlook on our daily lives. A lack of sleep makes us feel irritable and moody. It can make us short-tempered and unable to focus or concentrate. Research has repeatedly shown that consistent, quality sleep boosts immune function, reduces inflammation and helps regulate metabolism, and poor sleep can increase the risk of chronic conditions like heart disease, diabetes and obesity. Studies have also shown that sleep impacts cognitive function and mental health; in fact, sleep deprivation is linked to higher risks of anxiety, depression and impaired memory.
Our airway dentist in San Francisco is sharing today some tips to help you make sure you’re receiving a full night of peaceful, healing sleep.
Start a bedtime routine
We are all inundated these days with screens — phones, tablets, computers and TVs — that emit blue light known to interfere with sleep. Set aside 30–60 minutes before bedtime to wind down with calming activities like reading, meditating or taking a warm, relaxing bath. Establish a schedule to go to bed and wake up at the same time each day — even on weekends — to create and reinforce your body’s natural sleep-wake cycle.
Create a relaxing environment
Sleep will come easier in a cool, dark, quiet room. Use a white noise machine or a fan to drown out any potential background noise. Invest in a quality mattress, sheets and pillow to ensure comfort and proper spine alignment.
Avoid caffeine and alcohol
People drink caffeine to keep themselves awake and alert, and alcohol is known to make you sleepy but also inhibit the ability of a person to reach the restorative, REM stage of sleep.
Try relaxation techniques
Relaxing techniques like gentle stretching, deep breathing exercises or meditation can help you release tension, quiet your mind and prepare for a restful night’s sleep.
What if nothing seems to work?
If you’ve tried everything and are still not sleeping well or consistently waking up tired, talk to our Marin airway dentist about sleep apnea, a condition in which breathing is repeatedly interrupted at night. While often undiagnosed, sleep apnea can have serious effects on overall health, increasing the risk of health issues like heart disease and diabetes.
Signs of sleep apnea include:
- Chronic, persistent loud snoring
- Consistently waking up with a sore throat or dry mouth
- Morning headaches
- Feeling exhausted during the day, even after a full night’s sleep
How is sleep apnea treated?
Fortunately, dentists trained in sleep apnea treatments like ours in San Francisco can provide solutions through the use of custom oral appliances. These comfortable nightguards keep your airway open during sleep, which reduces snoring and interruptions in breathing. This can improve your sleep quality and reduce any associated health risks.
Sleep apnea treatment in the Bay Area
If you think sleep apnea might be affecting your rest, reach out to Glen Park Dental at (415) 799-3900, or reach us online today. We can assess your symptoms, discuss treatment options and get you back on track to the restful sleep you need and deserve.
