You don’t need to struggle with sleep anymore!

If you struggle to sleep at night, you may not realize that your nightly routine could be causing you issues. Believe it or not, small habits can have a big impact on your sleep quality. If you find you are having trouble falling asleep at night, the team at Dental Care Associates of Buffalo have some tips that could help you improve your sleep quality. Read on to learn more about the habits that could be negatively impacting your ability to get a good night’s rest.

Bedtime Screen Time

These days, it seems we are consumed with our electronic devices, like phones, tablets, and computers. There are even some of us who like to fall asleep with a TV on in the background. However you engage with technology on a daily basis, the blue light these devices emit could be interfering with your body’s melatonin production and negatively impacting your sleep pattern.

If you find you are struggling with sleeping at night, consider putting your electronic devices down an hour before you are ready for bed. This can give your body the time it needs to unwind and begin producing the melatonin it needs to help you fall asleep.

Drinking Caffeine or Alcohol Too Late

Did you know that what you are drinking could be causing sleep disruption? Caffeine is a stimulant, and it can linger in your system for hours after you consume it. That is why it’s recommended that you stop your caffeine intake a few hours before heading to bed. And remember, caffeine isn’t just in coffee; it is also in soda and chocolate. 

Alcohol can also affect your sleep. It may make some people drowsy, but the biggest issue with alcohol is that it often disrupts sleep cycles. This means that if you typically have a normal sleep pattern, it can affect when you go to sleep and when you wake up. These sleep irregularities can have long-lasting effects on your mood and energy.

Eating Heavy Meals Too Close to Bedtime

Sometimes, a small snack before bedtime can help quell cravings and leave you satisfied. However, eating too close to bedtime can cause discomfort if you eat too much. Late-night snacking can also cause acid reflux, which can leave some people tossing and turning most of the night. 

It’s recommended that you have your last meal or snack no sooner than two hours before bedtime to help prevent heartburn and acid reflux. And if you do need to have a snack right before bed, do your best to choose a high-fiber option, like fruit or vegetables. And don’t forget to brush your teeth after your snack and before you head to sleep!

Inconsistent Sleep Schedule

The best way to ensure you are getting enough sleep is by having a regular sleep schedule—and sticking with it. An irregular sleep pattern can throw off your body’s internal clock, making it harder to fall asleep. It is recommended that you stick to a bedtime routine and fall asleep around the same time every night, even on weekends.

Stress and Overstimulation Before Bed Affect Sleep Quality

Just like blue light from electronics can cause people to have a hard time sleeping, stress and overstimulation before bed can do the same thing. If you are thinking about answering work emails before bed or surfing social media, you might want to think otherwise. Those activities can increase stress and cause mental overstimulation, impeding your ability to relax before bed.

Instead, focus on winding down before heading to bed. You could practice some yoga or engage in breathing exercises to help you drift off to sleep. Or you could read a book or listen to soothing music. Meditation is also a great way to help you unwind from a stressful day and get ready for a good night’s sleep.

What about sleep apnea?

Sleep apnea is a condition where your airways become restricted during sleep, causing you to stop breathing and wake suddenly. Snoring is often associated with sleep apnea, as well as dry mouth. If you find that you wake up tired after a full night’s sleep, it’s possible that sleep apnea is the cause. But there is no need to worry. There are ways to prevent it. The team at Dental Care Associates of Buffalo can help diagnose you with sleep apnea and provide you with a solution to help you get a good night’s rest.

Give us a call today to schedule an appointment and take that first step toward getting a better night’s sleep.