7 Ways to Improve Your Sleep Routine

Do you have trouble falling asleep at night? No matter how long you sleep, are you still tired and groggy the next day? Do you wake up frequently throughout the night? Have you been exiled to the couch because you snore so loudly? If any of these problems sound like you, you’re not alone. Around 80 million Americans have some kind of sleep disorder, such as Obstructive Sleep Apnea (OSA). (Check out our OSA treatment page to learn about the risk factors, signs, and symptoms of this condition in adults and children.) At Austex Dental, we understand how important a good night’s sleep is, so we’ve compiled this list of 7 tips for improving your sleep routine!

  1. Keep a Schedule
  2. We are creatures of habit so establishing a regular sleep schedule will help improve the quality of your sleep. If possible, aim to go to bed and wake up at the same time each day, even on the weekend.

    Old-fashioned silver alarm clock at 7:00 against a pink and blue background

  3. Limit Electronics Before Bedtime
  4. The blue light emitted by your smartphone and laptop can disrupt your sleep. Blue light interferes with your body’s production of the hormone melatonin, which helps you go to sleep. If possible, stop using electronics at least an hour before bedtime.

    Blue light emitting from a laptop on a bed at nighttime can disrupt sleep

  5. Drink Some Tea
  6. A nice cup of chamomile tea may make your transition to dreamland easier. Chamomile is an ancient medicinal herb believed to calm anxiety and work as a mild tranquilizer and sleep-inducer.

    Closeup of a vintage cup and saucer of chamomile tea with chamomile flowers floating in and next to it

  7. Cut Caffeine
  8. Even if the only coffee you drink is one cup in the morning, it can still affect your sleep at night. If you can’t give up that morning cup, do your best to limit any afternoon caffeine.

    Closeup of a white mug and saucer with black coffee with caffeine next to a silver spoon

  9. Exercise
  10. Exercise provides an abundance of health benefits. For one, it has been linked to longer periods of slow-wave sleep, the deepest and most restorative level of sleep. Check out the physical activity guidelines published by the Centers for Disease Control and Prevention to be sure you’re getting enough exercise!

    Back view of brunette woman on one leg in a yoga pose with her hands reached to the sky overlooking a city skyline

  11. Take a Bath
  12. Try relaxing in a warm bath while listening to calming music to wind down your mind and body before bed.

    Closeup of a white bathtub with a silver faucet with a white fluffy towel draped over the side

  13. Consult with Dr. Ding
  14. Let Dr. Ding and our team know during your next visit to our office that you struggle to get quality sleep. Our team is trained to recognize symptoms of dangerous sleep disorders like Obstructive Sleep Apnea. To treat your OSA, we can create a custom oral appliance that will prevent your tongue from blocking your airway during sleep. This dental device will help you breathe and sleep easier!

Do you have any additional tips for getting a good sleep? We want to hear from you! To ask our team any questions about Obstructive Sleep Apnea or to schedule your next visit to our office, contact us today.

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