Like the care you give your teeth, skin, or hair, there are certain habits and practices that improve our sleep. We might not always think about it, but little changes in our sleeping routines can bring incredible results.
1. Set a Bedtime
- Work backwards to get your 8 hours in.
- Up at 5 to get in a workout? Try to be asleep by 9pm.
- Up at 7 to be at work by 9? 11pm is a good time to set as your sleep goal.
- Infants 4 months to 12 months should sleep 12-16 hours per 24 hours (including naps)
- Children 3-5 years of age should sleep 10-13 hours per 24 hours (including naps)
- Teenagers 13-18 years of age should sleep 8-10 hours per 24 hours
2. Shut it All Down.
Experts recommend that you shut anything with a blue light down 60-90 minutes before you need to be asleep.
- Tablet (iPad/Kindle etc.)
- Smart Phone
3. Control Your Environment
Lean into your circadian rhythm. Our bodies naturally wake during daylight and sleep during the darkness, so try to plan your sleep accordingly. We recommend environments with:
- Temperature between 60-68 degrees
- Soft lighting while awake
- Black out curtains
- Sleep mask
- Invest in a quality mattress & pillows
- Buy a white noise machine or download a white noise app
- Close the window
- Address snoring, gasping, grinding & suffocation – take our Sleep Quiz!
Do you have a roaming child? Replicate these tips for them and always encourage them to get back in their bed.
4. Start a Morning Routine
Use the following to have a peaceful morning:
- Easy alarm ringtones
- Soft gradual light
- Yoga / light stretching
- Don’t check your phone!
Search Morning Yoga on YouTube for Free Workouts!
5. Get Exercising
Sleepfoundation.org reports that as little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.
- 30-60 Minutes a day
- Find the time that is right for you
- Avoid strenuous exercise too close to bedtime
- Light exercises can be a great addition to your bedtime routine
- Warm shower or bath
6. Practice Proper Nutrition
It’s all about balance and timing. Here are some tips:
- No caffeine past 2pm
- Alcohol can disrupt sleep. Plan your consumption according to the rule that one ounce of alcohol generally takes one hour to metabolize.
- Avoid heavy foods and those with a lot of sugar
See more information on Clean Eating.
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If jaw pain, facial pain, or sleep disorders plague you, let us help! The TMJ & Sleep Therapy Centre has a treatment plan that is right for you.