How dentists can offer solutions to your child's bed-wetting

Bed wetting is quite a common occurrence amongst young children, however bed wetting is concerning after the age of 5 years, not only socially, as it can be an embarrassing occurrence for children to go through, but it also is an indication and sign of breathing disturbances during sleep.

Recent studies show that there are numerous links between bed wetting and Obstructive Sleep Apnoea (OSA). These studies also highlight that children with OSA often have a high palate, a more vertical facial growth pattern and nasal obstruction.

Does sleep apnoea in children lead to bed-wetting?

Yes. There is very strong evidence to suggest that your child's bed-wetting could be a symptom of poor sleep health.

When there are changes in obstructed breathing, this causes the blood pressure changes in the abdomen, hindering the bladder’s capacity to hold urine. The increased stress in blood pressure also leads to the release of hormones and sodium ions that increases urine production and excretion.

How do I get my kid to stop wetting the bed?

You're reading this because you've probably already tried encouraging your child; scheduling toilet breaks; shifting drinking times; and likely many other tactics. Right now you might even be running out of clean bedsheets to put on your child's bed.

Don't worry. There is a more scientific approach to helping your to stop wetting the bed.

Because we already know that poor sleep habits can lead to bed-wetting in children, let's work out whether your child's bed-wetting is a result of some form of sleep apnoea.

Now, the obvious question is how can you tell if your child is getting poor quality sleep? Apart from bed-wetting, look for these symptoms when your child sleeps:

• Snoring, even if it's no very loud
• Difficulty breathing at night
• Breathing with their mouth open

If your child shows these symptoms, our gentle and patient children's dentists may be able to help.

Solutions like removal of adenoids and tonsils as well as palate expansion have proven to show great outcomes in reducing bed-wetting and better sleep quality.

A widened palate can also reduce resistance to airflow, and improve breathing outcomes in children. Due to new digital technology, this widening can be achieved with new techniques such as Myofunctional therapy or Myobrace, as it's commonly known. 

Myobrace is also proven to be quite effective as opposed to conventional surgery and orthodontic treatment, whilst addressing the critical long term solution to airway obstruction and disruptions to sleep.

Bed-wetting can be difficult to deal with for both you and your child. It is important for you to understand that this is a common first line sign of OSA. 

If left untreated in childhood, OSA can is proven to lead to cognitive development issues, concentration problems and an impaired overall quality of life.

Our gentle and patient gentle and patient children's dentists will be able to discuss the options with you and help you choose an option that helps your child stop wetting the bed and enjoy a more fulfilling life, but also fits your budget. 

Kids' Myobrace Treatment

Or you can book an appointment by calling us on (03) 9459 6300 during business hours

Publisher: Heidelberg Dentist

How many pillows should you sleep with?

Is there a possible hidden meaning behind needing more than one pillow to sleep?

Some patients truly think I am psychic, I start to bring the dental chair in the lying down position, and they keep saying they can’t go down very far. They’ll yell stop when I’m barely half way.

I stop, bring the chair up again and go- so do you sleep with 2 or 3 pillows under your head at night?

If you can’t lie down in a dental chair, then you likely cant lie down on a bed either.  If you find that lying flat on your back is uncomfortable, or you need to prop your neck up to sleep then you could have some underlying breathing issues, or silent reflux.

If there is an obstruction (large tonsils, nasal obstruction, large tongue) then when you lie down, it might be making it harder to breathe, and your brain wants to protect that airway, but making you change positions (so only allowing you to fall asleep if your airway is more open) It’s actually very clever!

You might have some serious silent reflux, and unless you’re upright it could get quite painful- again a very clever self defence mechanism.

So if you think this could be you, we can do a full assessment, and if you qualify you can do our free home sleep study. From there we may need to have an ENT check your airways to make sure everything is healthy and clear.

Publisher: Heidelberg Dentist

How to treat snoring & sleep apnea

If you have been diagnosed with sleep apnea or think you might have some form of sleeping issue you likely know the feeling of waking up tired and groggy. But when sleep apnea keeps you from getting a good night’s sleep, the impact goes beyond feeling tired.

Sleep is a natural way to boost your mood. People who have poor sleeping patterns report negative emotions such as irritability, anger, and sadness. Getting a good night’s sleep increases your feelings of positivity and happiness.

The negative effects of sleep deprivation extend beyond your daily moods, too. Lack of quality sleep affects your mental health in the long-term, as well. Adequate sleep can alleviate symptoms of depression and anxiety, which allows you to better control how you manage stressors in your life.

Sleep apnea also impacts your overall physical health, too

During sleep, your body produces proteins that help fight inflammation and repair damage done to your body. If you are sleep deprived, you are more susceptible to infections and less capable of fighting them. Your immune system gets suppressed when you do not get good sleep.

Unfortunately, many people have undiagnosed sleep apnea. They might snore and wake up feeling tired but have not yet been diagnosed with sleep apnea. Snoring is one of the most common disruptors of sleep and can be a symptom of sleep apnea.

If you are not getting a good night’s sleep—or you snore through the night—being evaluated by your doctor for sleep apnea is an important first step to finally getting the full, refreshing night sleep you deserve. 

And we have more and better treatments for sleep apnea than ever.

While a common sleep apnea treatment is a CPAP machine, there are plenty of other options as well. CPAP machines are cumbersome, loud, difficult to clean, and disruptive to your sleep. Thankfully, a CPAP machine is not your only option for treating sleep apnea.

Sleep apnea can also be treated with an oral appliance called a mouth guard. The guard positions your jaw to keep your airway open, so you can breathe easier and get a better night’s sleep.

Make your appointment today to see how you can get relief from these symptoms and to start living life on your terms again.

How does sleep apnea treatment work?

At Heidelberg Dentist, we know how important a good night sleep is and believe everyone deserves to sleep soundly and wake up feeling fully refreshed. That is why we offer all patients a free, no-pressure sleep apnea consultation. 

During your consultation, we will answer all your questions, compare options for getting a full night sleep, and suggest the most appropriate treatment plan for your case.  

We will also let you know what more information we need and if you havent had a sleep study in the last 12 months, we can provide you with a take home one - for free.

If a custom sleep apnea mouth guard is right for you and you decide to move forward, we will take a mold of your teeth so your mouth guard is a perfect fit. 

Your custom mouth guard will then be made and you will be invited back in for a final fitting.

Once you are completely happy with your mouthguard, you will be ready to go home and finally get the comfortable and restful sleep you deserve. It is that easy.

Who is sleep apnea treatment for?

Before you can be considered a candidate for sleep apnea mouth guard treatment, you will need to have been diagnosed with sleep apnea by your physician. 

If you have been diagnosed with mild to moderate sleep apnea, a mouth guard can help. But remember, a mouth guard is not your only option.

Our dentists have taken special training from pioneering sleep apnea researchers and they can help you understand all your options to let you know what will work best in your case.

What is the cost of sleep apnea treatment?

Out-of-pocket costs to treat sleep apnea depends on your specific needs and what insurance coverage you have, which could help offset some of the costs. 

At Heidelberg Dentist our expert team will help you understand your out-of-pocket costs before moving forward. 

If you need help fitting your treatment into your budget, we will also show you several flexible financing plans.

Don't you owe it to yourself to fix your sleep so you can start living live again?

Or you can book an appointment by calling us on (03) 9459 6300

Publisher: Heidelberg Dentist

Straighten kids teeth without braces

Have you started worrying about your childs crooked teeth?  Did you know that crooked teeth could  indicate underlying serious health problems?  Your childs crooked teeth could lead to misaligned jaws which could lead to an array of serious health problems into adulthood.

Most parents ensure that their childrens dental habits are looked into.  Even more is that most forward thinking parents actually make sure their childs teeth and jaws are growing properly which can lead to a balanced jaw growth.  

 Crooked teeth can lead to confident issues in children and nowadays we don’t wait till the children have reached in their teens to do something about it. We have techniques and technology for as early as the age of 3 where we can help children develop better jaws, teeth and a healthier smile. 

The (BIG) side benefits are that if you take these steps now, you can potentially save yourself thousands of dollars down the line and help your child get the best possible facial growth and smile.

Have you been told…

…that you should just wait until all your child’s permanent teeth have come through and THEN put braces on. However, often by this stage there has been irreversible damage that can lead to expensive surgery and the painful need to remove teeth that could have been saved.

If the cause of the crooked teeth is not addressed, placing braces on teeth could be like rearranging deck chairs on the Titanic - sure they will look straight, but the delay would have done nothing to ward off impending disasters like poor sleep into adulthood, chronic pain or airway problems.

Mums and dads are often shocked when I tell them that crooked teeth are usually the result of poor oral health habits:

•           Not swallowing properly
•           Not breathing through the nose
•       Not keeping the tongue in the right place

A (fun) fact: The tongue is one of the strongest muscles and can exert up to 500g of force, but it only takes 1.7 g of force to move a tooth (ie via braces)

If that surprised you:

Scientific research proves that it only takes 6 months of poor sleep to cause permanent damage, to the brain, to the heart and throughout the body.

You see, the REAL point of orthodontic treatment and braces is to give your child longer-term health benefits to improve their quality of life in adulthood. Beautiful, straight teeth are just a happy bonus!

How, you ask? Because by fixing the combined forces of the tongue, cheeks and lips, which is what orthodontic treatments correct,  you will help to minimise the chances of your child relapsing into the bad habits above.

So does my child now have these problems for life?

No, the underlying issues can be fixed. Its not always necessarily by me, but I can help with either directing you to the right place or with training the oral habits and testing out the origin of the poor sleep, mouth breathing, or misalignment of teeth.

But that’s only if you take action now, because these preventive treatments only work during certain stages in your child’s physical development.

Preventive orthodontic treatment is a combination of exercises (breathing, lips, tongue position) that corrects poor oral habits and sometimes along with the use of a removable dental device.

Its been proven preventive orthodontics are a better option in every sense for your child and your wallet.

But how do I know that my child even has these problems?

There are many signs that point to a potential problem, which may be fixed by preventive orthodontics :

•         Mouth Breathing (Day or night)
•         Snoring
•         Fussy Eating (especially with certain food)
•         Restless Sleep
•         Bedwetting (Between the ages of 5-8+)
•         Night terrors/Sleep talking/Sleep walking
•         Teeth grinding in their sleep
•         Prolonged colds or repeated ear infections
•         Difficulty to wake up or getting tired during the day
•         Neck pain/Back pain

I can confidently promise you that we can help. We will listen. If you tell us that your child has these symptoms you won’t be dismissed as a paranoid parent.

Why? With over 10 years experience in this field and helping hundreds of kids avoid braces and promote healthy facial growth. I have seen first hand how 3 out of 4 children have some form of malocclusion. Seeing years of consistent results (better sleep and behaviour, no need for braces) it’s clear that early intervention is the key.  Instead of waiting until all their adult teeth appear and ultimately being left with expensive and painful options (a higher chance of teeth removal or surgery) it is best that we assess children early to see if preventive orthodontics is an option.

For an obligation free chat, please call 94596300 

Publisher: Heidelberg Dentist

What is a take-home sleep study & do you need one to fix your sleep?

What is a sleep study?

A sleep study is essentially a recording while you sleep to measure your snoring, your efficiency in breathing, what stage of sleep you are in, your heart rate etc to see if you are sleeping effectively.

Why should you get a sleep study done?

If you feel you are not sleeping properly over a long period of time and not sure why, or if your GP/physician or gentle family dentist feels there is some abnormal activity happening in your sleep, they may ask you to have a sleep study?

It’s a good idea to get a sleep study if you have one or more of these conditions/symptoms:
1. Consistently poor sleep
2. Difficulty waking up even after 7-8 hours of sleep
3. Difficulty falling asleep (more than 10-15 minutes)
4. Snoring
5. gasping for air when you sleep
6. Partner complaining snoring is too loud
7. Day time sleepiness, whether this be at work, home or even while driving
8. High body mass index (BMI)
9. High blood pressure
10. Clenching or grinding your teeth at night
11. Male over 40 years of age
12. Difficulty breathing on your back when you sleep

There are two other interesting factors that are a little different from the list above, but just as important for deciding if you're in that group for who a sleep study might make a world of difference. So you should get a sleep study done if you're:

• Male and your shirt collar is 17 inches or larger; or
• Female and is your shirt collar 15 inches or larger.

How do you do a sleep study?

A sleep study can be done overnight at a hospital, or you can take home a smaller unit and do one in your own home. At Heidelberg Dentist we can loan out our take-home unit to our patients who qualify for our free take-home sleep studies.

These take-home sleep studies can get us some quick results to see if there is a problem that needs to be investigated further. If further tests are necessary we can help you organise them with the best practitioners in Melbourne.

This video is as an introduction to the take-home sleep study unit we use and you can get a sense of just how easy it is to do a take-home sleep study in the comfort of your own bed:

Can sleep study results be wrong?

There are a few reasons why the results from take-home sleep studies could be incorrect or inconclusive:

• The machine was configured incorrectly 
• The electrodes weren't put on properly 
• You didn't sleep well with it on and so the results aren't complete

Depending on the issue, sometimes we ask you to sleep with it for a couple of nights in a row so we can get an average result.

Can a take-home sleep study be done during the day?

Yes. Especially if you are a shift worker, we still get the good and reliable results.

As long as you are sleeping for at least 4 hours your results will be reliable and we will be able to draw logical conclusions from your results.

Research proves that undertaking prolonged shift work can really mess with your biological clock. Some diseases like Type 2 Diabetes are known to be more prevalent in shift workers.

So while a sleep study will not help to prevent diabetes, it will definitely help you understand whether you could be sleeping better. Good sleep helps us bodies in a number of really powerful ways.

What do the sleep study numbers mean?

The main number that you should know is the AHI which means the apnoea/hypopnea index. This is essentially the number times you stop breathing every hour on average.

For example, if your take-home sleep study returns an AHI of 25, you have moderate sleep apnoea. It means you stopped breathing for over 30 seconds 25 times an hour (on average), which is equivalent to being smothered by a pillow 25 times an hour (scary!).

The following numbers should only be used as general guides ("rules of thumb," if you like) because your situation and your health needs are unique:

• For children and teenagers an AHI above 0 is a problem. We don't do kids sleep studies in house, these must be done at the children's hospital. However, we do have other options before we go down the sleep study route.
• An AHI under 5 is considered normal for adults.
• An AHI between 5 and 15 for an adult is considered mild apnoea.
• An AHI between 16 and 30 for an adult is considered moderate apnoea.
• An AHI above 30 is severe and anyone with this reading should seek immediate medical help from a qualified dentist or sleep physician.

So call us on (03) 9459 6300 or book an appointment online for your personalised sleep assessment and to understand how this treatment may benefit you:

Get Free Sleep Study

Or you can book an appointment by calling us on (03) 9459 6300 during business hours

Publisher: Heidelberg Dentist

What is a sleep study & other FAQs that Melbourne asks about sleep studies

What is a sleep study?

A sleep study is essentially a recording while you sleep to measure your snoring, your efficiency in breathing, what stage of sleep you are in, your heart rate etc to see if you are sleeping effectively.

How do you do a sleep study?

A sleep study can be done overnight at a hospital, or you can take home a smaller unit and do one in your own home.

A hospital based sleep study will have a nurse connect and monitor you all night in a private or public hospital. Public hospital sleep studies usually have waiting lists that stretch many months, if not a year. Private hospital sleep studies are expensive, even if you have health insurance.

Home-based sleep studies are just as effective as in-hospital sleep studies. The big advantage of in-home sleep studies is that your readings are taken while you are sleeping in your own bed and in your natural night time environment.

When you do an in-home sleep study with us, our friendly team will show you how to connect the sleep study machine. This explanation usually takes no more than 5 minutes and 9 out of 10 our patients who use our in-home sleep study have no problems or hiccups.

Why do I need a sleep study?

If you feel you are not sleeping properly over a long period of time and not sure why, or if you GP/Specialist or Dentist feels there is some abnormal activity happening in your sleep, they may ask you to have a sleep study?

It’s a good idea to get a sleep study if you have one or more of the following:

1. Consistently poor sleep
2. Difficulty waking up even after 7-8 hours of sleep
3. Difficulty falling asleep (more than 10-15 minutes)
4. Snoring or your partner complains that you snore
5. Gasping for air when you sleep
6. Day time sleepiness
7. High BMI
8. High Blood Pressure
9. Clenching or grinding your teeth at night
10. Large neck size
11. For males, is your shirt collar 17 inches or larger?
12. For females, is your shirt collar 15 inches or larger?
13. Males over 40 usually develop some form of sleep problems
14. Difficulty breathing on your back when you sleep

Does all snoring lead to sleep apnoea?

All children who snore, should definitely be checked because there is a strong likelihood that they have some form of sleep apnoea.

For adults, snoring doesn’t necessarily mean that you have sleep apnoea, but if there are any other symptoms, then it should be investigated and ruled out.

What does a dentist have to do with sleep?

Great question! A lot of the time, there are signs in the mouth which link sleep disordered breathing or sleep apnoea to your oral health.

For example, breaking otherwise healthy teeth, wearing away of teeth, severe teeth grinding, crooked teeth and many more.

Especially if there is a long term treatment being planned, its great to see if there are other factors which can contribute to the outcome of the work (ie: best material for the filling, how long it will last, better outcomes for straightening teeth, etc).

How much does it cost?

At our dental clinic we loan out our own sleep study machine, which is free to you with your consultation.

Remember, the full sleep study includes the sleep study unit + disposable parts + a report + a review consult with the Dentist.

A hospital based study cost will be depend on your private hospital cover and you will generally have to pay your private hospital cover excess because you will be spending a night in hospital.

Sleep studies are available in some public hospitals, but the waiting list for these sleep studies can stretch many months.

What happens if I have sleep apnoea?

There are different severities of sleep apnoea: mild, moderate and severe. All cases affect your life differently and have different treatments.

A treatment plan is customised based on your results, and can include needing to see other practitioners (GP, Ear Nose and Throat Surgeon, Dietitian).

I don’t want to be wearing a mouthguard or a machine for the rest of my life!

We hear you! We don’t want you to either. At Heidelberg Dentist, we aren’t just going to forget about you once you have been given treatment options. We aim to help you reduce your severity of sleep apnoea and improve your sleep. This means follow up appointments, and changes to your treatment plan.

What are the benefits of treating sleep apnoea?

Oh there are so many!

1. Sleep like a baby (literally) and actually wake up refreshed
2. A spouse that sleeps better because of reduction of snoring.
3. More productive during the day and less day time sleepiness
4. Dental treatment that can last longer
5. Adding up to 10-15 years to your life (for severe sleep apnoea)
6. Better quality of life
7. Breathing better
8. Better overall health

What if I grind or clench my teeth?

Our sleep study units also measure this and see if your clenching or grinding is related to anxiety/stress or an airway problem. In addition to the sleep study results, you will also have a report on your muscle clenching or grinding habits at night. At Heidelberg Dentist, we can then appropriately treat you accordingly.

What about sleep studies for children?

Sleep studies for children need to be done at a hospital, however our dentists can help detect and refer if they think their may be a problem. Visit our sleep apnoea help page to understand whether you too might suffer from sleep apnoea.

If you prefer to consult our dentists straight away, you can book an appointment using these 2 options

Or you can book an appointment by calling us on (03) 9459 6300 during business hours

Publisher: Heidelberg Dentist

How to live up to 10 years longer by fixing your sleep

Are you tired of always being tired?

Often we make excuses for poor sleep, stress, too busy, kids. All of this can definitely be a factor, but there is something we can do about it. We just need to find out why you or your children are not sleeping properly.

Poor sleep in the long run can lead to poor health, when we sleep it allows our body to rejuvenate, and if that’s not happening properly it more likely that not only are we tired all the time but can lead to weight gain (or harder to lose weight), getting sick more easily (or taking longer to recover), increase risk of high blood pressure, stroke or heart attacks.

Sleep apnea can have the same damage on your health as smoking every day! Solving your sleep issues will not only make you happier but also healthier and can add up to 10 years to your life! What is 10 extra years worth to you?

Signs of poor sleep for adults

All of these symptoms are signs of sleep apnea and could be interlinked:

• Snoring 
• Waking up tired (even after a full nights sleep)
• Consistently finding it difficult to fall asleep after 15-20 mins
• Waking up with a headache or neck pain
• Difficulty losing weight
• High blood pressure
• Getting tired during the day
• Mouth breathing
• Gasping for air when sleeping or choking
• Getting tired while being a passenger in the car for over an hour
• Falling sleep while watching TV
• Needing to wake up at night to use the bathroom

The good news is that sleep apnea is a treatable condition. Our gentle dentists have undertaken very specific study to understand the leading treatments that could help you reduce, or even eliminate, your sleep apnea.

Make your appointment today to see how you can get relief from these symptoms and to start living life on your terms again.

Signs of poor sleep for children

Sleeping problems in children tends to disturb the parents more than the kids! Ultimately children with poor sleep lead to parents with poor sleep. At times parents may not realise their kids aren’t sleeping to their full potential.

• Breathing with their mouth open
• Reoccoring ear infections 
• Reoccurring colds
• Hyperactiveness 
• Fussy eaters 
• Moving around a lot when sleeping 
• Arched neck when sleeping 
• Grinding their teeth in their sleep
• Snoring or heavy breathing 
• Waking up during the night 
• Bedwetting 

How does the dentist help with my sleep problems?

The amount of times patients think I’m psychic when I ask if they have been having poor sleep between appointments! Often we can see the signs of poor sleep on your teeth (signs of grinding, fracture marks, teeth constantly breaking, signs of large tonsils, narrow airways, tongue shape).

Some dental treatment can fail because of habits during your sleep (clenching or grinding teeth). On many occasions we have been able to spot the early signs of sleep apnea first due to what we see in your mouth.

We may not be able to treat all cases, but we can definitely help you get the help you need. Book your appointment and let us help you sleep and live longer.

What about CPAP machines?

Don't worry: not everyone needs or benefits from a CPAP machine.

CPAP machines will only be recommended to you depending on your sleep study results. Often this has the most resistence as no one wants to “wear a machine to sleep”. Depending on your results this may be the best option to start with, and along with lifestyle changes can hopefully bring your results down to ultimately get off the machine.

Will I need surgery?

At times, the cause of the snoring or sleep apnea could be because there is some physical constriction of your nasal or oral airway. If this is the case, their may be a need for surgery to correct this. We work with great specialists in the area to help with this, and will be glad to give you a referral if its needed.

At Heidelberg Dentist we aim to improve your sleep not only for your oral heath but your general health. We always do follow ups to see what is working and what isn’t until you see a difference in your life.

Ultimately, research has proven that better sleep can add 10 years to your life, so you'll agree that fixing your sleep now is one of the wisest investments you can make in yourself.

Or you can book an appointment by calling us on (03) 9459 6300

Publisher: Heidelberg Dentist

8 lifestyle tips to help teenagers sleep better & crush it

Research suggests that teenagers need at least 9 hours of sleep during the night in order to function the best during the day. It is sometimes hard for them to get this amount of sleep every day due to school hours, after school activities, homework and for some, even work schedules. It is very common for them to be sleep deprived and they try to catch on sleep during the weekend. Even though we often think of sleep schedules being for younger children, it is just as important for teenagers to have a sleep schedule, and good sleep habits. Sleep deprivation has very similar properties to depression, and can lead to many health issues as explained here.

SCREEN TIME

EXERCISE

Regular daily activity (even easy walks) can help with the sleeping schedule. It is only important to avoid exercising 2-3 hours before bedtime because it can disrupt the sleep. It takes the body several hours to cool down and get ready to rest.

CAFFEINE

Limit the caffeine intake, especially in the late afternoon and evenings. Caffeine is a stimulant and will keep you awake. This applies to all the drinks/ food that contain caffeine - coffee, tea, some sodas, chocolate etc.

SLEEPING ENVIRONMENT

Sleeping environment can have a lot of impact on the overall quality of sleep. It is suggested to have teenagers avoid watching TV, be on the computers or phones right before the bedtime. The light from the screens will cause alertness and it will take more time to fall asleep afterwards. Bedroom should be the most comfortable room to relax. Make sure it is dark enough, quiet and cool. These are the best conditions to easily fall asleep. It would be the best to maintain the regular sleep schedule and keeping the distractions to the minimum before the bedtime.

LAVENDER

Lavender helps release melatonin (the sleep hormone). Spray a little bit on your pillow, have it in a humidifier or have it in a bath just before bed,

HOT BATH

A hot bath is relaxing, and allows the body to wind down. Lavender oil or Epsom salts, or magnesium can also help alleviate aches pains and release melatonin (the sleep hormone)

DIM LIGHTS

Bright lights can often release serotonin as it mimics sunlight and can wake you up. Often if you're in the bathroom just before you go to bed, the harsh bathroom lights can affect your ability to go to sleep quickly.

NAPS

Napping is good for rejuvenating after a long day. However, naps should not be longer than 20-30 minutes in the afternoon. Everything longer can disrupt the regular sleep schedule and make it harder to fall asleep at night.

If you feel like your teenage child may need some expert help to improve their sleep, make an appointment with one of our approachable and caring dentists:

Alternatively, book an appointment by calling us on (03) 9459 6300 during business hours

Publisher: Heidelberg Dentist

9 Big Life Issues Caused By Poor Sleep & How You Can Fix Your Sleep

Sleep is a fact of life that most of us Australians take for granted. Our ignorance of just how sleep can affect every facet of our lives causes us to neglect our sleep at the altar of our work, social life, priorities, and ultimately, our long-term health.

Poor sleep can have many effects - bad mood, fatigue, lack of focus, not working effectively, constantly feeling sleepy, poor libido and so many more health and social issues. Long-term sleep deprivation can have major consequences on your overall health. Research has shown that poor sleep is linked to obesity, diabetes and heart disease (among other conditions). A solid night's sleep is essential for a healthy life.

What are the big health issues caused by poor sleep?

Poor sleeping patterns over a prolonged period of time can result in many serious health issues. Here are 9 of them:

• Brain fog - this will make it hard for you to concentrate even on simple tasks
• Falling asleep during the day - it can be dangerous if operating machines or driving
• Feeling drowsy - it is very important to stress this effect on you, especially if driving
• Diminished cognitive ability - sleep plays a very important role in thinking and learning. With the lack of sleep, these functions can be altered
• Lower libido - lack of sleep affects libido due to lack of energy, tension and sleepiness
• Depression - depression "feeds" off of lack of sleep. It can even aggrevate sympotoms of depression
• Early ageing - lack of sleep can age your skin (dark circles, saggy skin and fine lines). This is caused by the hormone cortisol (stress hormone) which is released when there is a sleep deprivation. Cortisol breaks down collagen (protein which makes skin elastic and smooth)
• Effects on cardiovascular system - sleep affects processes which keep heart and blood vessels healthy. It also affects body's ability to heal and repair these organs
• Hallucinations - in sever cases of insomnia, hallucinations can occur (seeing things that are not there)

What can you do to improve your poor sleep patterns?

Fixing your sleep patterns can be hard to do for many of us. Your current sleep patterns are the result of many, many years of your brain and body being conditioned to react and adapt in a certain way. You need your brain and your body to unlearn many of these habits in order to develop new, healthy patterns that will benefit your long-term health. Although this can be a difficult process, it is not impossible and if you value your longevity and quality of life, the fruits of trying and succeeding may just be worth the trouble.

Try these 3 powerful techniques to fix your sleep patterns and improve your long-term health:

• Maximise sleep drive - it is low in the morning and it increases during the day. It is easiest to fall asleep when your sleep drive is high (when you feel the most sleepy). Go to bed only when sleepy. Have in mind that naps during the days will affect your bed time hours at night. It is helpful to stick with the same "waking up" and "going to sleep" patterns every day (even on the weekends), to help keep the consistency.
• Exercise - physical activity and exercise can help improve the sleep patterns.
• Minimise disruptions - minimise any type of internal or external disruptions in the evenings. Try to reduce the time with the TV, computer, phone etc. External stimuli will disrupt the processes which affect the sleep patterns. Avoid caffeinated drinks, nicotine and alcohol before bedtime since these will affect the sleep pattern since they act as stimulants.
• Calm your mind - try to relax before going to bed. Relaxing background music and feeling "cosy" will help de-stress from the day. Turn your thoughts to relaxing things and introduce meditation into your regular schedule.

If you have tried many of these techniques to fix your sleep patterns or if you believe these techniques have not worked for you before, talk to our caring dentists about other options that may be more suitable to your exact situation by calling us on (03) 9459 6300. Visit our sleep apnoea help page to understand whether you too might suffer from sleep apnoea. If you prefer to consult our dentists straight away, you can book an appointment by calling us on (03) 9459 6300 or by booking an appointment online now:

Or you can book an appointment by calling us on (03) 9459 6300

Publisher: Heidelberg Dentist