August 7, 2020
Cellphones and Your Sleep Quality
According to a recent study, researchers found using electronic devices before going to bed affects the body’s melatonin secretions. Melatonin is a natural hormone that regulates your wake-sleep cycle. If your biological clock is unbalanced, it can make it difficult to get a full night’s rest. This can lead to daytime fatigue, mood changes, and difficulty concentrating.
Although researchers don’t know exactly how the glow from the devices interferes with your sleep quality, they know the body’s internal clock is sensitive to the blue light emitted from electronics. In addition, the brightness of the screens may also play a role. Researchers found people who use cellphones and other devices before sleeping are less tired at bedtime and not as alert after getting up in the morning.
If you must check your phone before bed or want to watch your favorite TV show, researchers recommend turning down the brightness or using a screen filter. Although these two simple steps might help, there’s no substitute for a good night’s rest.
Tips to Get a Better Night’s Rest
If you’re struggling to get the sleep you need, simple changes can make a big difference. Improving your sleep hygiene can help you wake up feeling well-rested. Here are 6 tips to promote a better night’s sleep:
- Give yourself time to decompress after a long day by practicing stress-relieving exercises.
- Avoid any stimulants for at least 2 hours before bed, like alcohol, caffeine, or tobacco.
- Eat a light snack before bed.
- Create a comfortable environment.
- Take a warm bath 2-3 hours before bed.
- Stick to a schedule by going to bed and waking up at the same time each day.
If changes to your sleep routine aren’t enough, there might be a bigger issue causing you to feel tired throughout the day, like sleep apnea. The sleep disorder results from an obstruction in the airway that leads to pauses in breathing. As a result, chronic snoring is a common symptom.
If you aren’t getting the rest you need, and you’re experiencing symptoms of sleep apnea, it’s time to see your sleep dentist for a personalized treatment plan.
About Dr. Robert Dernick
Dr. Robert Dernick provides high-quality dental care; however, he has also undergone advanced training in sleep dentistry. He uses invasive solutions to help his patients breathe easier and sleep better, like oral appliances. If you’re struggling with chronic snoring or sleep apnea, contact our office today to get the relief you need.
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