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Get to Sleep Faster with These Tips and Tricks

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Did you know that there are ways to get yourself and your kids to sleep faster? It can be hard to settle
down for sleep after a busy or stressful day. These tips and tricks will help you get to sleep faster so that
your brain and body can do the work of sleep.

1. Turn off the Screens, or at least change the mode.

The blue light from screens confuses your brain and keeps you awake when you should be winding down
for sleep. Researchers have found that the light from screens keeps your body from releasing
melatonin, the hormone that helps you get to sleep and stay asleep. It also keeps your body
temperature high, telling your brain it’s time to be awake.
If you want good, healthy sleep, stop the screens (yes, even your phone) at least 2 hours before bed.
Read those bedtime books on an e-ink e-reader, not a phone. Or, if you can’t afford to stop work so
early, at least switch your screen to a different lighting mode.


2. Change the tone on the LED lights

Blue LED lights, the most common kind, have the same effect as screens do. However, it's now possible
to buy yellow or orange LEDs or even 'smart' LEDs that go from bright blue in the morning to a red light
in the evening. Smart bulbs are now pretty affordable at around 7$ each, so they’re a great way to
improve sleep. Start with the bedrooms, and gradually add them to the rooms where your family spends
their evening hours.


3. Take a hot shower at bedtime

A hot shower relaxes your body, opens and humidifies your airways, and prepares your body to sleep. A
cold shower does the opposite. If you have trouble unwinding before bed, try moving your shower or
adding an extra one.


4. Declare war on dust

As many as 80% of Americans may be at least mildly allergic to dust mites, and these tiny creatures cause
big issues for sleep by stuffing up our noses and making it harder to breathe. Dust mites thrive in warm,
humid environments. Make your sleep space dust-mite free by:

  • replacing carpets with wood or laminate flooring,
  • keeping the temperature low
  • getting mite-proof covers for mattresses and pillows using a HEPA filter
  • washing all bedding on hot once a week
  • avoiding stuffies on the bed
  • keeping dirty clothes out of the bedrooms

You'll be amazed at how much easier it is to fall asleep and get healthy sleep once you mite-proof your bedroom!


5. Know yourself

The ancient Greeks said that knowing yourself is the beginning of wisdom, and that’s especially true for

Everyone has their own circadian rhythm. Some of us are morning people, some are night people.
These behaviors are encoded in your 'clock genes' and are nearly impossible to change. Respect your
natural bedtime, and you'll fall asleep faster and stay asleep longer.

Do you naturally wake up at 5 am? Time your bedtime for 9 to get your full eight hours.
Do you lie awake tossing and turning if you go to bed before 11? Try to arrange your work life and family
obligations so you can sleep in until 7. By respecting your body’s needs, you’ll sleep better and feel

If you've tried all of these interventions and are still waking up tired, it might be time to talk to your
dentist or primary care physician about your sleep problems. Sleep is the foundation of good health. If
you don’t fix sleep first, other treatments won’t be effective.

If you’re in the Houston area, your journey to better sleep can start with a visit to Dassani Dentistry.
We're passionate about helping our patients solve their sleep problems.

know yourself