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Recently, sleepless nights seem to be the norm in my life. Eight hours of sleep used to be a breeze. Heck, 10 hours was not out of the question (OK, I have to admit, that was pre-children, and I don’t think I slept a full night again until the nest was emptied). Unfortunately, I’m not alone. According to a Gallup poll, almost 40% of Americans get less than 7hrs of sleep a night, and an estimated 70 million Americans suffer from a sleep disorder. I was surprised to find out some of the side effects of not getting a good night’s sleep. Irritability, depression and anxiety have been reported. A Columbia University study found sleep deprived people ate 300 more calories on average than when they had a full night’s sleep. Lack of sleep can put stress on the body, which triggers your metabolism to slow and store more fat. Chronic sleep deprivation can cause long-term health issues such as high blood pressure, heart disease and pre-diabetes. So now what? Instead of grabbing a spoon and some Chunky Monkey ice cream (yum), here are a few tips and tricks to a better night sleep:

  1. Make sleep a priority
  2. Strive to be in bed for 8 hours and sleep for 7. Use the first hour to unwind down
  3. Establish a good bedtime routine. This is not the time to catch up on e-mails or work that should be done in another room. Your bedroom is for sleeping, so unplug electronic devices, lower the lights, read, meditate, and UNWIND
  4. Avoid heavy spicy meals, alcohol, tobacco, caffeine and strenuous exercise late in the evening
  5. Avoid napping during the day
  6. Make sure your mattress and pillow are comfortable and supportive
  7. Your bedroom should be cool, between 60 and 67 degrees
  8. Eliminate light and noise (ear plugs, eye mask, white noise machines)
  9. Maintain a healthy diet and regular exercise program


If you think you have a sleeping disorder, make sure you speak with your health care professional.


Sweet Dreams!!



Deva Tucker

Bring your whole family to one convenient location for all their dental needs.
…Treat Others As You Would Have Them Treat You … Matthew 7:12