People’s daily routines are becoming increasingly hectic, which directly affects sleep. Getting too few hours of rest brings numerous disadvantages to the body; therefore, it is essential to know how to achieve good quality sleep.
Before we begin, it is worth reviewing some important information.
Between 2018 and 2019, the Brazilian Sleep Association (ABS, in Portuguese) collected data indicating that Brazilians were sleeping fewer hours: approximately 6.6 hours in 2018 and 6.4 hours in 2019.
This decline has been concerning to specialists, since a good night’s sleep provides many benefits to both physical and mental health, significantly improving quality of life.
Even oral health can be affected in people with dental implantsas well as those with natural teeth.
This article discusses the risks associated with poor sleep and offers practical tips for maintaining good sleep quality.
Problems Related to Poor Sleep
Those who do not rest adequately suffer consequences that go beyond yawning and dark circles under the eyes.
Lack of sleep significantly increases the risk of developing conditions such as:
- Cardiovascular disease
- Obesity
- Anxiety
- Sexual dysfunction
Some studies show that sleeping only 4 to 5 hours per night increases the risk of obesity by up to 60%, while sleeping 6 hours per night increases the risk by 27%.
In addition, irregular sleep can interfere with dental treatments , delaying implant healing and favoring the development of cavities, periodontitis, and gingivitis.
Another noticeable effect is on the skin.
Shortened sleep can contribute to acne, dryness, reduced collagen, wrinkles, and slower wound healing.
People who sleep less also have more difficulty concentrating, which is why it is recommended that they avoid driving. Sleeping only 5.5 hours per night increases the risk of being involved in a traffic accident tenfold.
In short, poor sleep is associated with a wide range of health issues. But the main question remains: how many hours of sleep do we actually need?
Recommended Amount of Seep
The amount of sleep a person needs varies according to age, lifestyle, nutrition, and level of physical activity.
Studies show that the older a person is, the fewer hours of sleep they generally require.
For example, a two-year-old child may sleep up to 14 hours a day, while a 65-year-old adult averages around 7 hours per night.
Therefore, those undergoing dental treatment, ( dental veneers may be considered or orthodontic devices) need to get enough sleep to avoid stress and prevent interference with the treatment.
Next, we will share some practical tips to ensure good sleep quality.
Five Tips for Good Quality Sleep
Maintaining a healthy sleep routine is essential. However, many people do not know how to put it into practice.
Here are five effective tips to help you improve your sleep:
- Establish a Sleep Schedule
As mentioned earlier, adults should sleep between 7 and 8 hours to remain alert and in a good mood. This includes weekends and holidays.
To achieve this, set regular times for going to bed and waking up. Over time, your body will naturally adapt to the routine.
- Turn Off Electronic Devices
Disconnect from smartphones, televisions, and other screens at least an hour before bed. The blue light they emit stimulates the brain and disrupts sleep.
As an alternative, you can listen to relaxing music, which helps calm the mind and promotes restful sleep.
- Keep Your Room Dark
A dark environment encourages deeper sleep. If total darkness is uncomfortable, use indirect lighting with a warm tone, as it enhances relaxation.
A small night lamp can also be a good option.
- Avoid Alcoholic Beverages
Research shows that drinking alcohol before bed interferes with REM sleep, the deepest and most restorative sleep phase.
During this phase, the body repairs itself and consolidates memory.
To protect sleep quality, it is best to avoid alcohol at night.
- Avoid Heavy Meals
Fatty or heavy meals slow down digestion and interfere with restful sleep.
They can also affect general health and even cosmetic and dental treatments, such as teeth whitening .
For a better night’s sleep, eat lighter meals, limit alcohol consumption, and reduce evening stress to allow your body to fully relax.
This content was originally developed by the team of Vue Odonto, a specialized network focused on dental care and patient-centered treatment.
