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Sleep Hygiene Portland OR

Woman sleeping after sleep apnea treatment by her dentist at Hunter Dental Care in Portland, OR.At Hunter Dental Care we want all of our patients to have a good night's sleep. We understand the difficulties of feeling groggy and unrested first hand, which is why we have dedicated so much effort to improving our sleep hygiene and passing that knowledge onto our patients. If you or someone you love is having a hard time with getting to sleep, staying asleep, or just feeling well-rested, consider the following tips and tricks to improve your sleep hygiene.

What Sleep Hygiene Is

Sleep hygiene is a term used to describe the many different facets and practices that you need to have a great nights' sleep.

Why It's Important to Practice Good Sleep Hygiene

Getting a great sleep isn't a coincidence, and it's a mistake to leave your sleep health up to chance. Your physical and mental health are both directly dependent on your ability to obtain a good sleep, and the following tips can help you do just that!

How You can Improve Your Sleep Hygiene

There are lots of things you do want to do to help improve your sleep hygiene and lots of things you don't want to do to avoid messing with your sleep hygiene in a negative way.


Limit the amount of time that you spend napping during the day. Naps don't help to make up for a poor sleep but a short (under 30 minute) nap can improve your mood and alertness.

Exercise can help to give you a much-needed boost in your sleep quality. Regular exercise will function to tire you out, keep you physically healthy, and mentally sharp. Even if you can't fit in a full exercise ten minutes of cardio a day can improve your sleep significantly.

Get plenty of natural light exposure. Natural light exposure during the day has a significant impact on our sleep cycles. If you live in an area that is gray or dark frequently getting as much natural light as you can ought to to be high on your list of priorities.

Give yourself a pleasant sleep environment.You should feel comfortable in the room that you get your sleep in. Comfy bedding and pillows are a must and make sure to keep the temperature down around 60-67 degrees Fahrenheit. Try to limit the use of TV sets and cell phones in the bedroom as well as harsh or direct lighting. Noise machines, fans, and humidifiers can give a room a comfortable, even sound that makes falling to sleep easy.


Don't take stimulants close to bedtime. Caffeine and nicotine are the most frequent causes of drug-induced poor sleep. While alcohol isn';t a stimulant, it should be avoided before bed as it can disrupt your sleep cycles significantly and exacerbate issues like sleep apnea.

Don't eat foods right before bed. Eating before bed causes your digestive tract to kick into high gear just as the rest of you is winding down to fall asleep. Foods that are known to cause indigestion or acid reflux are particularly good at giving you a terrible sleep.


1739 NE 122nd Ave
Portland, OR 97230-1914


Mondays & Tuesdays: 7 AM - 3 PM
Wednesdays & Thursdays: 8 AM - 5 PM
Fridays: Closed

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Sleep Hygiene Portland OR • Hunter Dental Care
Improve Sleep Hygiene in Portland, OR. Hunter Dental Care is committed to your complete oral health and radiant smile! Call Today! (503) 622-9730
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