Each year around 40 million Americans suffer from chronic sleep disorders. Bruxism is one of the most common sleep disorders. Very few people know that bruxism (teeth grinding) is a result of undiagnosed sleep apnea.
Tips for Eliminating Bruxism & Sleep Apnea
You can reduce a lot of these symptoms by simple changes to your lifestyle, such as:
- Try to manage stress (stress and anxiety can result in bruxism).
- Maintain a healthy weight since obesity increases the likelihood of airway obstruction and narrowed nasal passages.
- Try changing your sleep position. (Sleeping on your back relaxes the throat muscles, thus restricting airflow).
- Yoga improves respiratory strength and oxygen flow.
- Smoking causes inflammation and swelling in your throat. Try to avoid it.
- Reduce alcohol intake. (Alcohol relaxes the throat muscles, resulting in the interrupted sleep cycle and snoring.
- For a dry climate, using a humidifier might help.
- Improve sleep hygiene:
- Reserve a particular room for sleep only.
- Avoid eating anything 2-3 hours before bed.
- Keep a similar sleeping pattern throughout the week, even on weekends. Go to bed and wake up at the same time every day.
- Reduce caffeine intake after midday.
- Exercise daily.
- Avoid any type of screens at least one hour before bed.
- For quality sleep, keep your room dark and the temperature cool.
- Practice a bedtime routine that relaxes you.
Try implementing these remedies to improve the quality of your sleep.
If these changes don’t improve your sleep, some common treatments for bruxism and sleep apnea include surgery, medication, or the use of oral appliances. Work with your dentist to discuss your symptoms and find the best solution for yourself.
Are you looking for a dentist to discuss your options and get started on a path to better sleep? Call Smile 4 Ever Family Dentistry at 281-213-5668 and book an appointment today.