Sleeping well is vital for your general health. Dr Charlotte Leigh was kind enough to share her top tips, to help improve your sleep duration and quality.
Reduce screen time before bed
Electronic devices often emit blue light and studies have shown that these devices can suppress the melatonin which helps us feel tired and therefore ready for bed. The hour before bed should consist of relaxing activities that don’t involve devices with screens.
Reduce your alcohol intake
Alcohol intake is linked to a reduction of REM sleep and can cause an imbalance which decreases overall sleep quality, which can result in shorter sleep duration and more sleep disruptions. It can also worsen snoring and obstructive sleep apnoea. The NHS recommends no more than 14 units of alcohol a week, spread across 3 days or more.
Consider Magnesium Glycinate supplement or Montomorency cherry extract
Magnesium glycinate is considered to be the most effective type of magnesium for bettering sleep, as it may help relax both the nervous system and your (leg) muscles.
Tart cherry juice is extracted from Montmorency cherries, and contains tryptophan and melatonin, which can help regulate sleep. Please always speak to a health care provider prior to taking any new supplements.
Trial the sound sleep app to see if any snoring disturbances
The Sound Sleep App is not as accurate as full sleep study, but used over a few nights may give an indication if you snore or suffer from any sleep disturbances. If you would like to discuss your results, please make an appointment to see Dr Charlotte Leigh who has a special interest in sleep apnoea, and regularly treats patients for the condition at our practice
Reduce caffeine intake, particularly in the afternoon
Caffeine can have still be effective up to 12 hours after consumption which for some people may cause them to fall asleep later and reduce sleep quality.
Be consistent with your sleep schedule
Go to be and wake up at the same time every morning, you should aim for an average of 7- 9 hours a night.
Why is sleep important for general health?
Sleep is so critical to human function that sleep deprivation has been used as method of torture (Bukeley K, 2015 Psychology Today). We spend approximately 1/3 of our lives sleeping (Pagel and Parnes 2001).
Sleep provides the body with the opportunity to restore the immune, nervous, skeletal, and muscular systems nightly, which is crucial to maintain mood, memory, and cognitive function.
The insidious impact of sleep loss is associated with decreased health status, poor mental health and quality of life, and increased morbidity and mortality (Medic et al., 2017).
Technological distractions, work pressures, ‘sleep is for wimps’ culture and the maxim, ‘I’ll sleep when I’m dead’ has led to the association of this natural, fundamental and critical bodily function with laziness.
As we continue to invest in our own health and wellness, the impact on the lack of sleep, linked to chronic health conditions, can no longer be ignored.
Sleep Apnoea Treatment at Montagu Dental
Sleep apnoea is a disorder which causes your breathing to stop for short periods while you sleep. This usually occurs due to a blockage in your airway and is referred to as Obstructive Sleep Apnoea (OSA).
At our dental practice, we will be able to provide you with a custom-made Mandibular Advancement Device (MAD) which will hold your jaw forwards, keeping your airway open while you sleep. Once the MAD is fitted, several appointments are required to adjust the advancement and monitor your symptoms. Success with the treatment depends on making a habit of wearing the device and your regular attendance to visit your specialist at the practice.
Dr Charlotte Leigh from our experienced team has a special interest in sleep apnoea, and regularly treats patients for the condition at our practice. To book an appointment with her, please use the buttons below.