Dr. Andrew F. Thompson, Orthodontist
D.D.S., D.Ortho., F. R. C. D. (C.), Cert. Oro-Facial Pain
"Over 30 years experience in advanced TMJ therapies"
(902).422.5454
Getting Started:
Sleep Improvement Instructions
Sleep can be improved by following some simple suggestions:
- Use your bedroom for only sleep and relaxation.
- Do not work or do other activities in your bedroom that lead to extended stimulation.
- Schedule a relaxing period 2-3 hours before bedtime. This means avoiding stressful situations and conversation that may prevent from falling asleep.
- Practice a bedtime ritual, keep a regular schedule and get up and go to bed at the same time 7 days per week.
- Your bed should be comfortable. The bed should also be large enough and in a quiet, dark, well ventilated room, kept at a cool temperature. Earplugs and eyeshades are okay.
- A hot drink (without caffeine) may help you relax and warm you.
- Limit caffeine after 11 am and avoid the use of alcohol after 6 pm (this can fragment sleep).
- Do not smoke past 7 pm. Do not smoke to get yourself back to sleep. You may notice that if you quit smoking recently your sleep is not adequate. This will pass in a few months.
- Do not smoke past 7 pm. Do not smoke to get yourself back to sleep. You may notice that if you quit smoking recently your sleep is not adequate. This will pass in a few months.
- Do not eat or drink heavily for 3 hours before bedtime. A light bedtime snack may help. If you have trouble with stomach regurgitation, be especially careful to avoid heavy meals or heavy spices in the evening. The head of the bed may need to be raised.
- Get regular exercise at least 3-4 times per week. Preferably get 40 minutes of exercise (that causes sweating) each day. It is best to finish exercise at least 6 hours before bedtime.
- Be consistent with naps during the day. Either take them regularly or do not take them at all. If you choose to nap, a 10-15 minute snooze, 8 hours after morning arising is recommended.
- Above all, do not try too hard to fall asleep, instead concentrate on the pleasant feeling of relaxation. If you cannot fall asleep, do not lie in bed frustrated, watching the clock. Leave your bedroom to relax and go back when you feel sleepy again.
- If you wake up at night do not seek out what time it is or if you need to get up, do not expose yourself to bright light.
You may require further evaluation by a sleep specialist.
