Sleep Hygiene Tips

Sleep hygiene tips are other therapies patients that may be implemented with oral appliance management.

  • Create a bedtime routine. 
  • No caffeine after 12 noon. 
  • Exercise. 
  • Cut alcohol at least 4 hours before bedtime. 
  • Sleep in total blackness. If that is not possible wear an eye mask.
  • Clear out the bedroom. No TV's, no work, no activities that alert you.
  • Cut back on all screen time. Do not read from back-lit devices in the bedroom. Studies show these electronic devices harm our sleep cycle.  
  • Limit your use of sleeping aids or sleeping pills.
  • Try Melatonin or Tryptophan. Some experts believe a Tryptophan deficiency can cause problems with sleep. Tryptophan (an amino acid), 5HTP (5 Hydroxytryptophan) helps the body make serotonin. Low levels of serotonin are a known factor in sleepless nights.  
  • Consider an air cleaner. Especially if you have dust or mite allergies. 
  • If you suffer from gastric reflux try tilting the head of your bed up. 

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