Serving patients of Erwin, Jonesborough, and Greeneville TN

Are you a person who consistently struggles to fall asleep or to stay asleep at night no matter what you try? We all should be aware by now how important sleep is to our overall physical and mental health. Studies show that sleep is directly related to brain function and that insufficient sleep or poor sleep quality weakens the immune system and is linked to an increased risk of heart disease and stroke. While the impact of sleep on physical health is well-known, not as many people realize that dental health can be a major factor in the quality of sleep.

At Tusculum Dental, we want you to sleep through every night peacefully, so today our our airway dentist in Erwin is sharing a few tips to help!

Create a consistent sleep schedule

All humans have a circadian rhythm, which is a natural, internal process that regulates the sleep-wake cycle. Going to bed at the same time each night and waking up at the same time each morning — even on weekends — will help reinforce your body’s internal clock, making it easier to fall asleep and wake up at the same times each day. Over time, this routine will help your sleep schedule, in turn improving your sleep quality, health and well-being.

Create a relaxing bedtime routine

It’s easy enough to lay in bed at the same time each night, hoping to fall asleep. But it’s often the falling asleep part that proves difficult. It’s important to relax at night and prepare your mind and body for rest. As difficult as it may be at first, our Jonesborough family dentist encourages no screentime — including TVs, phones, computers or tablets — at least an hour before bed. Instead, develop some calming nighttime habits like reading, gentle stretching, taking a warm bath or meditating.

Avoid snacking, caffeine and alcohol before bed

Food right before bed has to be digested so if you eat a big meal or snack just before sleep, your body is still actively working while you’re trying to rest. Also, caffeine is a stimulant that will keep you awake at night, so avoid it before bedtime. While some people turn to a nightcap to help them fall asleep quicker, it actually impairs the body’s ability to get a deep, restful sleep.

Rule out obstructive sleep apnea (OSA)

Sleep apnea is a common sleep disorder that is recognized by frequent pauses in breathing during sleep. It happens when the airway becomes partially or completely blocked when the throat muscles relax too much, allowing soft tissues to collapse and obstruct airflow.

Symptoms of OSA include:

• Loud, persistent snoring
• Gasping for air
• Waking up frequently during the night
• Excessive daytime fatigue (due to disrupted sleep cycles)

How is OSA treated?

Left untreated, OSA can lead to serious health complications such as high blood pressure, heart disease, stroke and diabetes, so it’s very important to talk to our Greeneville airway dentist if you suspect you have the condition. We treat mild to moderate cases of sleep apnea with a custom-fitted oral appliance that keeps the airway open during sleep by repositioning the jaw or tongue slightly forward. This prevents the collapse of soft tissues that block airflow.

Sleep apnea treatment in Erwin, Jonesborough and Greeneville, Tennessee

At Tusculum Dental Care, we know how much a good night’s sleep affects our patients’ daily lives. If you’re struggling to sleep through the night and think you could have OSA but you’d like to pursue an alternative to a CPAP machine for treatment, call us at (423) 639-7575, or reach out to us online today.