Sleep Well for a Healthier Smile
You need a full night’s rest for a full day ahead. Sleep gives your body and mind a chance to recharge. That’s why it’s important for your health, including your oral health.
Healthy sleep can help you fight off diseases. But poor sleep is connected to hypertension, heart disease, stroke, type 2 diabetes, obesity, acid reflux, depression, anxiety and more. Untreated sleep apnea, in which breathing repeatedly stops and starts, can even be fatal due to low oxygen levels, high blood pressure and strain on the heart. People with sleep issues are often less alert and lacking energy during the day, resulting in decreased productivity.
Most adults need seven to nine hours of sleep nightly, while children need more, especially when they are 5 years old or younger. Good sleep is a matter of both quantity and quality. The amount of time you’re asleep and reaching the deep rejuvenation stages of sleep are key.
The effects on oral health
While quality sleep reduces bad breath, mouth ulcers and gum disease, poor sleep can result in a number of oral health issues including:
- Teeth grinding or clenching (bruxism)
- Disorders of the temporomandibular joint (TMJ) that connects the lower jaw to the upper jaw
- Cavity-causing dry mouth caused by mouth breathing
- Increased risk of gum disease
Due to the number of oral health issues caused by sleep disorders, your dentist or dental hygienist may be the first to discover a problem. If your dental team notices issues associated with a sleep disorder, they will refer you to a physician for treatment. In addition, your dentist will address any oral symptoms.
Your dentist may repair misaligned teeth, offer guidance on alleviating dry mouth, fit you for a dental night guard to manage teeth grinding, clenching and more.
How to get a good night’s sleep
Here are a few tips that you may find helpful in getting a good night’s sleep:
- Exercise any time of day, as it may help you fall asleep faster
- Refrain from caffeine, alcohol and large meals later in the day
- Incorporate a consistent bedtime routine, including retiring the same time every night
- Keep a comfortable room temperature (usually a few degrees cooler than during the day) in your bedroom
- Avoid blue and bright lights, including TV, smartphone and computer screens beginning two or three hours before bedtime
- Make sure your mattress, pillow and sheets are comfortable
- Use blackout curtains to keep a low-light level in your bedroom
Another way to potentially help you get a better night’s sleep is to find your sleep position and see how simple changes may help make your more comfortable at bedtime.
LOG
Position: On your side with arms down close to your body.
Advantage: May cut down on sleep apnea.
Try This: Place a pillow or blanket between your knees to reduce pressure on your hips.
SOLDIER
Position: Flat on your back with your arms at the side.
Advantage: Can help with acid reflux.
Disadvantage: Snoring.
Try This: Put a pillow under your knees to reduce back pain. If you snore, sleep on your side instead.
FETAL
Position: Curled up on your side.
Advantage: It’s a comforting position.
Try This: Stretch out a little for easier breathing.
STARFISH
Position: On your back, legs spread with arms bent up on either side of your head.
Advantage: Can help with acid reflux.
Disadvantage: Snoring.
FREEFALL
Position: On your stomach with arms under your pillow or either side of your head.
Disadvantage: Can cause lower back and neck pain.
Try This: Use a softer pillow.
As many as 70 million Americans may be suffering from the health effects of chronic sleep disorders or disruptions such as insomnia, sleep apnea, narcolepsy and restless leg syndrome. See your physician if you are having difficulty getting enough quality sleep.
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