What Can I Do to Start Sleeping Better?

a young woman lying in bed on her stomach looking exhausted

Are you not sleeping well? Do you struggle with insomnia or wake multiple times throughout the night? Inadequate sleep can take a toll on your mind and body, and if you avoid potential treatment, you will discover that your problem will only worsen over time. Instead of feeling like a walking zombie every day, spend some time listening to your dentist in Denver, CO, explain what steps you can take to improve your sleep and achieve greater health.

Identifying Your Sweet Sleep Spot

Just because some individuals are supposed to get 8 hours of sleep each day doesn’t mean this is what is appropriate for you. The truth is, too much sleep can be just as harmful as getting too little. To find out when you should be going to sleep each night, make 7.5 hours of sleep your goal, as this is the average for an individual who experiences 5 90-minute sleep cycles.

If you try this method for three days and discover you are continuing to wake just minutes before your alarm goes off, congratulations, you’ve found your sweet spot. However, if you don’t wake up until you are alerted by your alarm clock, try going to bed 15 minutes earlier than before. By practicing this method, you should be able to establish a proper sleep schedule.

How to Achieve More Sleep and a Healthier Lifestyle

To give your mind and body the care it needs to function properly, try incorporating the following into your daily routine:

  • Avoid your cell phone, laptop, TV, or e-reader before going to bed. The artificial light can disrupt your circadian rhythm and lead to poor sleep throughout the night.
  • If necessary, turn on some light music or a white noise machine. If you choose music, set a time so that it will cut off after you’ve fallen asleep.
  • Don’t drink coffee, soda, or any other caffeinated beverage before you go to sleep, as it known for increasing alertness.
  • Make sure your bedroom is dark. Blackout curtains can help minimize any light that could hinder your ability to achieve a quality night’s sleep.
  • Avoid eating any foods that are high in sugar, processed, or spicy. Many of these foods lack the nutrients your body needs and can hinder your sleep cycle. Instead, eat healthier alternatives such as whole grains, nuts, lean proteins, eggs, and fruit.
  • Incorporate more exercise. Whether it is running, walking, or lifting weights, this boost of energy will help you throughout the day and, in turn, allow you to sleep better at night.

What Should I Do If I Still Can’t Sleep?

If you are still unable to achieve adequate rest, make sure you schedule an appointment with your dentist in Denver, CO. It could be that you are suffering from a sleep disorder and require appropriate treatment. Obstructive sleep apnea (OSA) is the most common form and can lead to serious health issues if left untreated.

About the Author
Dr. Gary Radz is an expert in the field of cosmetic dentistry. He is also the program director of sleep apnea studies at Rocky Mountain Dental Institute. Suffering from sleep apnea himself, he was placed on a CPAP machine only to discover he was unable to wear it. After researching and discovering that many dentists turn to oral appliances to treat sleep apnea, he made one and has been wearing it for the past 8 years with great success. Since then, he has dedicated himself to learning more and providing his patients with this type of care. To learn more, contact us via our website or by calling (303) 377-5337.

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