5 Ways to Improve your Sleep After the Pandemic

improve sleep after pandemicRoyal Oak and Birmingham, MI

The COVID pandemic altered schedules and life aspects. Some people struggled to sleep, and their health suffered from increased stress. Although most pandemic restrictions no longer exist, you may still struggle with sleep. Multiple factors can cause sleep disruptions such as caffeine consumption, alcohol use, stress, anxiety, and obstructive sleep apnea. Our Detroit sleep apnea dentist, Dr. Nancy Hartrick, shares how sleep loss affects your life, ways to improve your sleep after the pandemic, and what symptoms to note when you think you may have a sleep-breathing disorder.

  1. Exercise

Most physicians recommend 30 minutes of exercise per day for proven health benefits. In addition to lowering your heart disease risk and improving your circulation, exercising can help you fall asleep easier and stay asleep longer. Fortunately, a gym membership is not necessary. Instead, you can work up a sweat at home through walking, jogging, running, online workout videos, using a free exercise app, lifting weights, or a High-Intensity Interval Training (HIIT) workout.

  1. Eat Healthily

A well-balanced diet low in caffeine, alcohol, and sugar is best to keep sleep disturbances low. Consuming alcohol or caffeine before bed can keep you from entering the REM sleep cycle responsible for deep sleep. Also, our Detroit airway dentist warns that both alcohol and coffee can dehydrate your body and keep you awake, causing frequent urination throughout the night.

  1. Set a Routine

Establish a regular time to wake in the morning and go to bed at night. Then, make sure you stick to the same schedule on your days off, weekends, and while on vacation to maintain consistency. When you stick to your new routine, your body should acclimate itself to sleep when you’re ready for bed. If you still struggle, download a free phone app that helps you calm down before lying down, and play soft music or sounds to combat noise from outside your room.

  1. Wind Down

Slow down your body and mind about an hour before bedtime can help you fall asleep faster. Therefore, avoid stimulating activities such as scrolling through your phone or watching TV. Instead, find other ways to relax, like reading a book or magazine, taking a long bath, drinking a cup of hot tea, or using essential oils. Sleep apnea doctors in Detroit recommend waiting to have complex or intense conversations that could stimulate thoughts and feelings that may keep you awake. Relaxing close to bedtime provides a break for your eyes and brain, helping you fall asleep faster and stay asleep.

  1. Get a Sleep Apnea Screening

Restful sleep often accompanies a healthy lifestyle. Even though some people assume sleep apnea only occurs in overweight individuals, young and healthy people can also suffer from the condition. If you struggle with sleeping, no matter how long you’re in bed, it may be best to get a sleep apnea screening in Royal Oak.

Less Common Symptoms that Point to Sleep Apnea.

  • Snoring
  • Headaches
  • Depression
  • Weight gain
  • Always tired
  • Mood swings
  • Daytime fatigue
  • Feeling disconnected
  • Gasping for air while sleeping
  • Dry or sore throat upon waking
  • Struggling to wake in the morning
  • Frequent awakenings during the night

Sleep-breathing disorders produce many signs, but snoring and breathing pauses are the most common symptoms. If you experience any number of the above symptoms, contact our office to schedule an airway consultation in Royal Oak. Our qualified dentist can assess your case and may recommend setting up a sleep study for an official diagnosis. Once the results return, we will discuss appropriate treatment using oral appliance therapy. Oral appliances are effective in treating mild to moderate sleep apnea cases without a CPAP machine by holding the mouth in proper positioning so that the airway remains open and unblocked during sleep. When wearing your oral appliance at night, snoring and gasping for air should be reduced. So, you and your partner can rest better.

Sleep Apnea Evaluation in Detroit, Royal Oak, and Birmingham

Enough sleep each night can make the difference between a smooth day with a copious energy level or a rough day with no energy and longing for a nap. Sleep plays a crucial role in your overall health and well-being, and when you fail to get enough, your body begins to take note. If you’re missing out on sleep and want to schedule a consultation, feel free to call Hartrick Dentistry at (248) 549-0950 or schedule an appointment online today. Sleep apnea doesn’t have to last forever!

Posted in Sleep Apnea