Getting The Sleep You Need
Sleep is essential for your overall health and well-being, but many people struggle to get the sleep they need. According to the Centers for Disease Control, one in three adults isn’t getting the recommended amount of sleep. While this phenomenon is widespread it shouldn’t be ignored. Whether it’s due to stress, an uncomfortable mattress, or a medical condition like sleep apnea, lack of sleep can have serious consequences.
As a Fort Worth sleep apnea dentist, Dr. Sheila Birth has helped many patients improve their sleep quality. She offers non-invasive treatments for sleep disorders such as sleep apnea and advice on how to get a better night’s rest. Keep reading to learn about the importance of a good night’s rest and some helpful tips for getting better sleep.
The Importance of a Good Night’s Rest
Getting a good night’s rest is crucial for your physical and mental health. When you’re sleep-deprived, you’re more likely to experience:
- Irritability and mood swings
- Difficulty concentrating and making decisions
- Increased risk of accidents and injuries
- Weakened immune system
- High blood pressure and heart disease
- Depression and anxiety
On the other hand, when you get enough sleep, you’ll likely experience:
- Improved mood and mental clarity
- Better memory and cognitive function
- Enhanced immune system
- Lower risk of chronic diseases
- More energy and productivity throughout the day
How Sleep Deprivation Impacts Sleep Apnea
Addressing sleep disorders is especially important for those who already suffer from sleep apnea. Sleep deprivation can make sleep apnea symptoms worse, which leads to more sleep deprivation in a cycle of worsening symptoms and declining health. How does sleep deprivation exacerbate sleep apnea?
Firstly, sleep deprivation can cause the muscles in the throat to relax more than usual, which can exacerbate apneic symptoms. When the muscles relax too much, the airway can become partially or fully blocked, leading to snoring, choking, and gasping for air during sleep.
Secondly, sleep deprivation can lead to increased inflammation in the body, which can worsen the symptoms of sleep apnea. Inflammation can cause the tissues in the airway to become swollen and narrow, making it more difficult to breathe during sleep.
Thirdly, sleep deprivation can affect the body’s ability to regulate hormones that control appetite and metabolism. This can lead to weight gain, which is a significant risk factor for sleep apnea. Extra weight can put pressure on the airway, making it more likely to collapse and causing sleep apnea symptoms to worsen.
If you suspect you have sleep apnea or are experiencing difficulty sleeping, it’s important to seek medical advice from a sleep apnea dentist like Dr. Sheila Birth. She can provide treatments such as oral appliance therapy as well as advice on how to improve your sleep so you can start the path to lasting relief.
7 Tips For Getting Better Sleep
Now that you understand the reasons you need quality sleep, here are some tips for actually getting the sleep you need:
- Stick to a Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s natural sleep-wake cycle.
- Create a Relaxing Bedtime Routine: Wind down before bed with a relaxing activity like reading, taking a warm bath, or practicing yoga. Avoid stimulating activities like watching TV or scrolling through your phone.
- Make Your Bedroom Comfortable: Your bedroom should be a peaceful, comfortable space that’s conducive to sleep. Invest in a comfortable mattress and pillows, and keep the room cool and dark.
- Avoid Caffeine and Alcohol: Avoid caffeine after noon, and limit your alcohol intake. Both can disrupt your sleep and make it harder to fall asleep and stay asleep.
- Exercise Regularly: Regular exercise can help you fall asleep faster and sleep more soundly. Just be sure to avoid exercising too close to bedtime, as it can be stimulating.
- Turn off Electronics: The blue light emitted by electronic devices can interfere with your body’s production of melatonin, a hormone that regulates sleep. Turn off electronics at least an hour before bed.
- Address Underlying Medical Conditions: If you’re struggling with sleep, it may be due to an underlying medical condition like sleep apnea or chronic pain. Talk to a medical professional, such as a sleep apnea dentist like Dr. Birth about treatment options.
Frequently Asked Questions
What should I do if I wake up in the middle of the night and can't fall back asleep?
If you find yourself waking up in the middle of the night and struggling to fall back asleep, try getting out of bed and doing a relaxing activity like reading or stretching until you feel sleepy again.
How can my diet affect my sleep quality?
Eating a healthy and balanced diet that includes foods rich in tryptophan, magnesium, and calcium, such as turkey, almonds, and leafy greens may help promote better sleep quality. However, consuming heavy or spicy meals too close to bedtime can disrupt sleep.
Can sleep position affect sleep quality?
Yes, sleeping on your back can increase the risk of snoring and sleep apnea. This is because sleeping on your back results in gravity making your tongue, soft palate, and other soft tissues relax to the back of your throat more often. Sleeping on your side keeps your oral tissues from collapsing into the back of your throat, which helps promote better breathing and reduces the risk of sleep-related breathing disorders.
What role do pillows and mattresses play in sleep quality?
Choosing the right pillows and the right mattress can help improve sleep quality by providing adequate support and comfort. A pillow that is too high or too low can cause neck pain and disrupt sleep, while a mattress that is too soft or too firm can cause discomfort and lead to poor sleep quality.
Take the First Step Towards Better Sleep with Birth & Fletcher Orthodontics
Quality sleep is essential for your health and well-being. By following these tips and talking to a sleep apnea dentist like Dr. Birth, you can improve your sleep quality and wake up feeling rested and refreshed. Don’t hesitate to reach out for help if you’re struggling with sleep issues – a good night’s rest is within reach!
Contact our Fort Worth dental office by dialing 817-502-9103. You can also fill out the contact form below and one of our friendly team members will get back to you shortly. Birth and Fletcher Orthodontics serves new and returning patients from Fort Worth and surrounding areas such as River Oaks, Arlington, & Westover Hills, TX.