| Sleep
Hygiene
While
everyone can remember mom telling us to wash our  face
and brush our teeth before we went to bed, sleep hygiene has a
different meaning to those with snoring and sleep apnea problems.
Good sleep hygiene practices will improve the quality of nighttime
sleep and daytime alertness. While it is important to maintain
regular sleep and wake patterns, the amount of sleep is also important.
Adults should get 7 to 9 hours sleep per night and adolescents
should sleep 8 ½ to 9 ½ hours nightly.
Sleep is necessary for survival and renewing your mental and physical
health each day! Three quarters of all adults experience sleep
problems several nights a week. Four out of ten get less than
seven hours sleep and one in three are so sleepy that it interferes
with daily activities.
| |
Tips
for Good Sleep |
| * |
Avoid
caffeine and nicotine several hours before bedtime |
| * |
Do
not go to bed too full or too hungry |
| * |
Maintain
regular sleep and wake times seven days a week |
| * |
Exercise
regularly, but complete your workout at least 3 hours before
bedtime |
| * |
Lose
weight. A 10% change (2 pounds if 20 pounds overweight) can
have a positive effect and is a good start |
| * |
Establish
a regular relaxing, not alerting, bedtime routine |
| * |
Create
a sleep-conductive environment that is dark, quiet, cool and
comfortable |
| * |
Establish
your bed for sleeping and sex only. It should not be used
for reading, television, or other activities |
| * |
Some
have more sleep disorders when sleeping on their back. Use
pillows or other sleep aids to help sleep on your sides |
| * |
Avoid
alcohol prior to sleep. It will make you sleepy but your sleep
will be disturbed with greater sleep problems |
| * |
Start
to think “bed time” about ½ hour before
your normal time to go to sleep. Start your bed time routine. |
Although the times and our society have changed, our brains and
bodies have not. Sleep deprivation is affecting us all and we
are paying the price! Dr. Steinberg and staff at Philadelphia
Dental Sleep Medicine can aid in your consultation and treatment.
Snoring and Sleep Apnea can be managed with the CPAP alternative!
Call Philadelphia Dental Sleep Medicine now to help with healthier
sleeping!
215-735-8844
|
