Do you scroll through social media, check emails, or watch videos on your phone before bed? While it may feel like a harmless habit, using your cell phone at night can significantly interfere with your sleep quality—especially if you already struggle with sleep apnea.
The Link Between Screens and Sleep Loss
Your body’s sleep-wake cycle, known as your circadian rhythm, relies on signals from your environment to know when it’s time to sleep. Blue light emitted by your phone, tablet, or computer screen can trick your brain into thinking it’s still daytime. This suppresses melatonin, the hormone responsible for helping you fall asleep.
When melatonin levels drop, it becomes harder to fall asleep and stay asleep, leading to reduced deep sleep, the restorative stage your body needs to repair and recharge. If you frequently use your phone before bed, you may wake up feeling groggy, irritable, and unrested, even after spending eight hours in bed.
Cell Phone Use and Sleep Apnea: A Double Disruption
Sleep apnea is a condition where your breathing repeatedly stops and starts during the night, leading to poor quality sleep and daytime fatigue. When combined with the habit of using your phone before bed, it can further prevent you from getting the deep, restful sleep your body needs.
Sleep apnea already causes fragmented sleep, and the additional sleep loss caused by late-night screen use can worsen the symptoms of sleep apnea, such as morning headaches, memory issues, and mood swings. Over time, this cycle can take a toll on your physical and mental health, increasing your risk for high blood pressure, weight gain, and heart disease.
Improving Sleep Quality by Turning Off Devices
The good news is that you can take steps to improve your sleep quality by reducing screen use before bed. Try putting your phone away at least 30-60 minutes before bedtime to allow your melatonin levels to rise naturally. Instead of scrolling, consider reading a physical book, practicing meditation, or listening to calming music to help your body wind down.
If you suspect you may have sleep apnea, addressing it alongside limiting nighttime screen use can greatly improve your sleep quality and overall health.
How Your Dentist Can Help with Sleep Apnea
Many people don’t realize that their dentist can help with sleep apnea. At Murphy Dental Home, we offer custom oral appliance therapy to help keep your airway open during the night, allowing you to breathe better and enjoy deeper, uninterrupted sleep. By combining professional treatment for sleep apnea with healthier nighttime habits, you can wake up feeling more refreshed and ready to take on your day.
Better sleep is possible when you take the right steps to protect your health.
About the Practice
At Murphy Dental Home, Dr. Gandhi and her team are dedicated to providing comprehensive dental care and solutions for sleep apnea to help patients achieve healthier lives. Using advanced technology and personalized treatment plans, we work with patients to improve their sleep and quality of life through oral appliance therapy and preventive care.
Trouble sleeping? Don’t count sheep. Count on us instead!
Call us at (972) 532-6506 or schedule an appointment online.