Winter is Coming-Time to Sleep!

Quality sleep is important any time of the year, but the fall season makes it easier to feel cozy and start thinking about a long winter’s nap. However, for many of us the thought of hibernating bears evokes a bit of jealousy. Why can’t we sleep well? A lot of people have trouble falling asleep or staying asleep, and most of the time this can be due to increased screen time, stress, or caffeine late in the day. How well we sleep (quality) is just as important as how long we sleep (quantity).

Sleep quality is your ability to fall asleep, stay asleep, and go through the different sleep cycles for the full duration. Sleeping for the optimal length of time is important but reaching the deep sleep stages that rejuvenate the body’s functions is best for optimal physical and mental health. During deep sleep our brain clears out unused connections between neurons, our blood pressure drops, and tissues can repair and grow. Sleeping well reduces inflammation, which strongly correlates to the mouth and oral health. Periodontal disease is chronic inflammation of the gums and bone supporting our teeth. People who don’t sleep well have an increased chance of developing periodontal disease.

If you feel as though you’re not getting quality sleep and waking up still tired in the morning, please talk with your doctor to rule out underlying conditions or sleep disorders such as insomnia or obstructive sleep apnea. Otherwise, there are a few simple things you can do routinely towards the end of the day to help get your body prepared for sleep. This is called sleep hygiene.

1. Establish a Consistent Sleep Schedule

• Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

2. Create a Relaxing Bedtime Routine

• Calming activities like reading, stretching, taking a warm bath, or relaxation techniques such as deep breathing can help you wind down before bed.

3. Optimize Your Sleep Environment

• Make your bedroom dark, cool, and quiet. Even darker colored sheets can help induce sleepiness.
• Invest in a comfortable mattress and pillows that support your sleep posture.

4. Limit exposure to Screens

• The blue light emitted by phones, tablets, and computers can interfere with your sleep-wake cycle. Avoid screens at least an hour before bedtime.
• Consider using the Night Shift mode on your devices, but know that it does not block all the blue light. There is inconclusive evidence about how much that feature really blocks, but it’s a step in the right direction.
• Even better, wearing blue filter eyeglasses at least an hour before bed can reduce blue light by 98%. The glasses could have either clear or stylish orange lenses. They retail online for about $30-40. 

Dr. Laura and Dr. Kasia wearing their blue filter glasses.  We got these, but any brand would do!

5. Exercise and Eating

• Regular physical activity can promote better sleep, but avoid vigorous exercise too close to bedtime. Working out in the mornings is best.
• Avoid heavy meals, caffeine, and alcohol close to bedtime. Alcohol may make you feel sleepy at first, but it disrupts your sleep later in the night and makes snoring worse.

6. Limit Naps

• While short power naps can be beneficial, long daytime naps can disrupt your sleep patterns. Keep it short (20-30 minutes) and try not to nap after 3pm.

7. Go Towards the Light

• Exposure to natural daylight helps regulate your body’s internal clock and improves sleep quality. Spend some time outdoors, especially in the morning.

Practicing a good sleep hygiene routine can significantly impact your health and quality of life. Consistency is key! It will take some practice and time to establish these habits, so trying just one or two changes at first is practical. The shorter days in autumn can hopefully allow you some well-deserved rest. Sweet dreams!

References:

1. Vijendra Pal Singh, et al.  Association between quality of sleep and chronic periodontitis: A case–control study in Malaysian population. Dent Res J (Isfahan). 2019 Jan-Feb; 16(1): 29–35.

2. Schroeder K, Gurenlian J, Recognizing Poor Sleep Quality Factors During Oral Health Evaluations. Clin Med Res. 2019 Jun; 17(1-2): 20–28.

About the Author: Dr. Laura Ellefson graduated from Bates University with a degree in Biology and earned her dental degree from Tufts University of Dental Medicine in 2012. She practices dentistry in Santa Rosa, CA.