12 Tips for Healthy Sleep

Dentists have become more aware of the important correlation between airway, sleep and dentistry. My fellow Spear Resident Faculty member Dr. Jeff Rouse has provided us evidence and literature that supports the concepts of a definitive correlation between the reduction of airway space and the effect it has on overall health.

Sleep-disordered breathing is the second-most common sleep disorder in the United States. (Insomnia is #1). Nearly 70 million Americans report some form of undiagnosed sleep disorder. These undiagnosed and untreated sleep disorders put our patients at great risk for serious and chronic health problems.

Airway assessment is a critical component in the screening and evaluation of our patients. Spear Faculty have placed airway at the top of the decision tree process in the Treatment Planning With Confidence workshop. Airway assessment is one of the critical etiologies that need to be integrated into the treatment planning process of providing improved health for our patients.

Our goal as comprehensive, relationship-based dental practitioners is to provide treatment and care for our patients that improves not only their dental health but overall health, too. Our patients trust us to direct their care and treatment toward optimum health and longevity, so it’s our obligation to provide information and opportunity to help them make healthy decisions and improve their lives.

There is significant detail around airway and determining causative effect of disordered breathing. We dentists need to develop our skills and understanding of the assessment concepts, tools, and ultimate treatments available for helping our patients who are losing sleep as a result of airway compromise.

It behooves us to develop our skills and understanding in the science of disordered breathing. The learning-integration process takes time and energy. But regardless of our present skill and knowledge level around this topic, we can, and must, provide guidance for our patients in understanding the systemic health effects that result from disordered breathing. There are some simple and direct tips for healthy sleep that we may provide for our patients.

By implementing simple screening tools to aid in initial patient assessment (e.g., Epworth scale, STOP-BANG, sleep/snoring questionnaire, etc.), we can easily provide guidance and direction to patients who report a concerning level of ineffective and inadequate sleep. It’s important that we not only identify and elaborate our concerns but also provide some initial guidance for those individuals to gain some immediate control of their sleep habits and deficiencies. As we work to improve our technical skills to provide more comprehensive airway control, at least we can start our patients on a healthy sleep pathway.

I encourage all dentists to read Dr. Matthew Walker’s Why We Sleep: Unlocking the Power of Sleep and Dreams (which Dr. Rouse referenced in a recent Spear Digest article) and review his tips with your office team members and patients who report disordered sleep patterns.

Dr. Walker’s sleep tips

Stick to a sleep schedule

Go to bed and wake up at the same time each day, including on weekends. Consistency provides the greatest possibility of healthy sleep. This is the most important tip.

Exercise, but no later than 2–3 hours before bedtime

Thirty minutes per day is recommended for good physical health, but too much activity too close to bedtime disrupts a normal sleep cycle.

Avoid caffeine

Be mindful of your intake of coffee, tea, soda, and nicotine. As a stimulant, caffeine and nicotine can take as long as eight hours to eliminate effects. Nicotine contributes to lighter sleeping patterns by preventing sufficient REM sleep.

Avoid alcohol before bed

Heavy use of alcohol robs us of REM sleep. Remaining in lighter stages of sleep eliminates the health benefits of deeper sleep. Heavy alcohol impairs breathing as well. Individuals with disordered breathing patterns will be at even greater health risk.

Avoid large meals and beverages at night

The indigestion that occurs from late-night snacking affects sleep. Frequent need for urination also disrupts sound sleep.

Avoid medications that delay or disrupt sleep

Some commonly prescribed heart, blood pressure, and asthma medications affect sleep patterns. It’s wise to discuss alternative medications with your physician or pharmacist, or if it’s possible to take these medications in a lower dose or at a different time of day.

Don’t take a nap after 3 p.m.

Naps are helpful for reenergizing our bodies and can make up for lost sleep. But a nap too late in the day can make it difficult to fall asleep at night, because it disrupts our circadian rhythm.

Relax before bed

Don’t overschedule your day so there’s no time to unwind in the evening. Reading a book, listening to relaxing music, or attending to a relaxing activity should be a daily sleep ritual.

Take a hot bath before bed

The drop in body temperature that occurs following this activity will help make you sleepy. The relaxing water will slow you down and get your body ready for sleep.

Create a dark, cool, gadget-free room for sleep

Eliminate anything in your bedroom that will distract you from sleep (e.g., noises, bright lights, LED lighting, uncomfortable bed, warm room, phones, TVs, computer, etc.). A cool room, comfortable bed and no distraction will promote sleep.,

Have the correct sunlight exposure

Daylight is the key to regulating daily sleep patterns. The rituals at night are important, but getting outside for natural light exposure for at least 30 minutes per day will help maintain our natural sleep clock. If you have trouble sleeping, sleep experts recommend an hour of morning sun exposure each day and turning down the lights before bedtime.

Don’t lie in bed awake

If you’re awake for 20 minutes with difficulty falling asleep, get out of bed. Begin an activity that is relaxing until you’re sleepy. Remaining anxious and awake in bed will make it even more difficult to fall asleep.

There is a tremendous amount of science and support for each of these 12 guidelines!

At a minimum, if we can encourage our patients to adhere to these basic steps, we will help them improve their sleep, their health, and their lives. I encourage each of you to print or email this list for every patient, regardless of whether they have an existing sleep disorder. If they don’t, they know or are acquainted with someone who does. It’s our obligation as health care providers to give our patients every opportunity to lead healthy and fulfilling lives. Cheers, to a good night’s sleep!.