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The American Sleep Apnea Association recommends 7-8 hours of sleep for adults, 9-10 hours of sleep for teenagers, and 9-11 hours of sleep for toddlers to pre-teens. To ensure everyone is getting the sleep they need, implement these helpful tips to improve your sleep.

1. Seek Help for Your Sleep Apnea

Sleep apnea is an enemy of restful, rehabilitative sleep. Because your breathing pauses due to sleep apnea, your body often jolts itself awake to take a full breath. This is disruptive to the restoration process that occurs during sleep… a process that is vital for a healthy body! If your sleep apnea is occurring because of a misaligned jaw, it’s important to fix your jaw so you can sleep better and enjoy your days to the fullest.

2. Be Mindful of What You Drink & Eat Before Bed

There are certain foods and drinks that can make it difficult for your body to relax enough to fall into a deep sleep. Avoid these foods and drinks at least several hours before going to bed to ensure you are not inadvertently causing your body to stay awake:

  • Alcohol
  • Cheese
  • Chocolate
  • Coffee
  • Ice cream
  • Spicy food
  • Sugary drinks
  • Tea

If you’re trying to go to sleep after eating a large meal, your body will have a hard time doing so because it is trying to convert the food you ate into energy.

3. Create a Calm Sleeping Space

Your room should be a retreat that offers a calm environment for sleep. Do your best not to use it as an office or a TV room, as that will not help you relax and unwind. Other ways to create a calm space include using blackout curtains, blocking out distracting noise, and maintaining a comfortable temperature.

Dr. Tomlinson Can Help with Sleep Apnea!

If your night sleep is disrupted because of sleep apnea, Dr. Tomlinson can examine your jaw to see if there are any underlying issues. If it is not your jaw that’s causing the sleep apnea problem, you may find relief by using a CPAP machine or implementing lifestyle changes. If you have any questions, call us: 706-549-5033