According to an article in Prevention Magazine, here are the top 6 reasons why you may not be getting adequate REM sleep in order to wake up refreshed. According the Dr. Ryne Johnson, prosthodontist and managing partner at Newton Wellesley Dental Partners, “people are surprised to learn that two dentally-related items are causing them to sleep poorly”. He treats many people with simple oral appliances, worn at night, to combat bad ‘habits’ that are affecting sleep.
You grind your teeth at night
If you wake up with a headache, it's most likely because you've been clenching your jaw or grinding your teeth overnight, said Kathy Gruver, PhD, a massage therapist in Santa Monica, CA. Research shows that massage can help with symptoms, so apply some gentle pressure and/or a warm, damp cloth to the jaw area right before you go to sleep and as soon as you wake up in the AM to help break the cycle. Also consider seeing your dentist for a mouth guard, which keeps your teeth from grinding down.
You have undiagnosed sleep apnea.
Half of all adult women have some type of sleep apnea, according to a 2012 study. (Women between the ages of 20 and 44 have a 25 percent chance of having sleep apnea, which also affects 56 percent of women ages 45 to 54 and 75 percent of women ages 55 to 70.) With this condition, "patients briefly stop breathing multiple times through the night, which leads to poor sleep quality," explains Dr. Johnson. Sleep apnea is especially common in women as they go through perimenopause, when they mistakenly assume that their frequent night awakenings are a result of hot flashes. As a result, you'll often wake up exhausted, even if you've theoretically gotten plenty of sleep. The best way to diagnose sleep apnea is via a sleep study—at-home devices can pick up only severe cases. Mild cases can often be treated with weight loss and alcohol avoidance before bedtime, but if you've got a moderate to severe case, you'll need to use an oral appliance made by your dentist or in severe cases, a device like a CPAP, an oxygen tube under the nose that emits mild air pressure to keep the airways open.
You read your Kindle before bed
You sleep in a bad position
Your pillow is of poor quality
You have a nightcap
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Original article: prevention magazine Artwork: smileydentalgroup.com