Congratulations! By commencing your journey with Oral Appliance Therapy, you've embarked on an exciting voyage to reclaim your restful nights and reenergize your days. This step signifies your commitment to your wellbeing, a commitment that deserves recognition and celebration. It's a declaration that you're ready to take control of your sleep health, an essential component of your overall wellness.
But this is just the beginning. As your trusted health team works behind the scenes, fine-tuning your appliance therapy, it's time to turn the spotlight on the proactive role you can play. Remember, your wellness journey is an orchestration of collaborative efforts; while we steer the course of your therapy, you have the power to manage your lifestyle. After all, investing in your health is the most rewarding investment you can make in this lifetime. Now, let's explore some lifestyle changes you can implement to supplement your therapy and enhance your sleep health.
- Creating a relaxing bedroom environment is crucial for good quality sleep. Make your room dark, quiet, and cool: Using a sleep mask, blackout blinds, or earplugs can help block out light and noise. Maintain an optimal room temperature of 68 degrees Fahrenheit for best sleep.
- Invest in a good bed and maintain a regular sleep schedule: A comfortable bed can greatly improve your sleep. Moreover, going to bed and waking up at the same time daily helps regulate your sleep-wake cycle.
- Exposure to daylight: Exposing yourself to natural sunlight during the day can help enhance your sleep quality at night, aiding your body's circadian rhythm.
- Limit light exposure in the evening: Night-time light can disturb your sleep. Reduce blue light exposure by avoiding screens 2-3 hours before sleep, and use apps that filter out blue light.
- Cut off caffeine late in the day: Caffeine can affect sleep quality if consumed late in the day. Try avoiding coffee or other sources of caffeine after 2 or 3 pm.
- Limit daytime naps: Long naps during the day can disrupt your sleep at night. Limit them to a maximum of 30 minutes.
- Avoid late-night meals and drinks: A heavy meal close to bedtime can affect sleep quality. Avoid consuming alcohol before bed.
- Check for sleep disorders: Poor sleep can be a symptom of a health condition. If you struggle with sleep, consult your doctor for a possible sleep disorder.
- Exercise regularly, but not before bed: Physical activity can improve sleep quality and reduce insomnia symptoms, but exercising too late may cause sleep problems.