Your bedroom may look perfect for sleep, but if you’re still tossing and turning at night, the problem might not be your mattress or blackout curtains. Poor sleep hygiene affects millions of Americans, leading to daytime fatigue, compromised immune systems, and even serious health conditions like obstructive sleep apnea. While you may not realize it, your dentist can play an essential role in helping you achieve the restorative sleep your body needs.
At Newport Beach Dental Center, we understand the vital connection between oral health and quality sleep. Dr. Laura Sharbash combines her background in general dentistry with advanced training in dental sleep medicine to help patients get better sleep through comprehensive care. By addressing both sleep hygiene habits and potential dental factors affecting your rest, we can help you wake up feeling refreshed and ready to tackle your day.
1. Create a Consistent Sleep Schedule That Your Body Can Trust
Your internal clock thrives on predictability, so maintaining regular sleep cycles helps regulate your circadian rhythm. Try to go to bed and wake up around the same time every day, even on weekends. This consistency helps your body naturally prepare for sleep by releasing melatonin at the correct times.
When you establish a routine, your body begins to expect sleep, making it easier to doze off and wake up naturally. Start by finding a bedtime that allows for seven to nine hours of sleep, then stick to it for at least two weeks to help your body adjust.
2. Design a Relaxing Pre-Sleep Routine
Your evening routine should signal to your body that it’s time to wind down. Consider activities like gentle stretching, reading, or taking a warm bath. Limit stimulating activities, such as intense exercise, work discussions, or exciting television shows, for at least two hours before bed.
If you grind your teeth at night, incorporating jaw relaxation exercises into your bedtime routine can help reduce tension. Gentle jaw massage and stress-reduction techniques can complement professional treatments, such as nightguards, which protect your teeth while you sleep.
3. Optimize Your Sleep Environment for Maximum Comfort
Your bedroom should be cool, dark, and quiet. Room temperatures between 65°F and 68°F typically promote better sleep quality. Consider blackout curtains, eye masks, or white noise machines if your environment has unavoidable light or sound disruptions.
Pay attention to the quality of your pillow and mattress, as proper spinal alignment can help prevent discomfort that disrupts sleep. If you are prone to snoring or have been told you stop breathing during sleep, your sleeping position or oral health may be affecting your airway, making it worthwhile to discuss these concerns with a dental professional trained in sleep medicine.
4. Watch Your Evening Food and Drink Intake
What you consume in the hours leading up to bedtime significantly impacts your sleep quality. Avoid caffeine, large meals, and alcohol close to lights out, as these can hinder your ability to fall asleep or stay asleep continuously throughout the night.
Consider these guidelines for better sleep:
- Stop eating large meals at least three hours before bedtime
- Stop drinking caffeine after 2 PM, as it can stay in your system for up to eight hours
- Avoid alcohol as a sleep aid, since it disrupts sleep cycles and can worsen snoring
- Choose light snacks if you’re hungry before bed, focusing on foods with tryptophan or magnesium
These dietary adjustments can reduce nighttime awakenings and improve overall sleep quality.
5. Address Potential Sleep-Related Breathing Issues
Many individuals are unaware that their dentist can help identify signs of obstructive sleep apnea, a serious condition in which breathing recurrently stops during sleep. According to the American Academy of Sleep Medicine, around 26 percent of adults between the ages of 30 and 70 have this condition. Symptoms include loud snoring, morning headaches, dry mouth upon waking, and daytime fatigue despite spending adequate time in bed.
During routine dental exams, we can spot signs like worn teeth from grinding, a large tongue, or anatomical features that may contribute to airway obstruction. Early recognition of these issues can lead to sleep apnea treatment options that dramatically improve both sleep quality and overall health.
Better Sleep Starts With Newport Beach Dental Center
Quality sleep affects every facet of your health, from your immune system to your mood and cognitive function. While good sleep hygiene habits form the foundation of restorative rest, sometimes you need professional help to address underlying issues that prevent quality sleep. Dr. Sharbash’s advanced training as a Fellow of the Academy of General Dentistry and Diplomate of the American Board of Dental Sleep Medicine positions her uniquely to help patients achieve better sleep through comprehensive dental care.
Our approach combines proven sleep hygiene education with advanced dental treatments for sleep-related breathing disorders. With the practice’s established tradition of excellence since 1985, we’re committed to helping you achieve the restful sleep you deserve. Don’t let another restless night affect your well-being; call us at (949) 760-9212 or contact us today to learn how we can help improve your sleep quality.
