How Can I Practice Better Sleep Habits?

  • How Can I Practice Better Sleep Habits? | | TMJ, Tongue Tie & Sleep Institute – Tongue Tie Treatment in Mumbai, India | Sleep | verified expert in Sleep
How Can I Practice Better Sleep Habits? | | TMJ, Tongue Tie & Sleep Institute – Tongue Tie Treatment in Mumbai, India | Sleep |
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Do you often go through the day feeling sleepy, sluggish, fatigued and lethargic, even after 7-8hrs of sleep? If you have persistent symptoms of daytime drowsiness it could be linked to your TMJD pain, sleep and health habits.

Fine-tune your body’s clock

The 8 hour sleep guideline may not always work for everybody, and you may need to adjust it a little to get it right for you.
Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It’s also known as your sleep/wake cycle. When it’s dark at night, your eyes send a signal to the hypothalamus that it’s time to feel tired. Your brain, in turn, sends a signal to your body to release melatonin, which makes your body tired and sleepy within 2-3 hrs. That’s why exposure to light from mobile devices during the night may alter circadian rhythms and sleep-wake cycles. Melatonin secretion drops in the morning and cortisol secretion increases which makes you more alert and energetic.
Once you find your body’s perfect internal sleep-clock, stay consistent with it. The less you vary from the norm, the more alert you will be during the day and the better you will function.
Improve your quality of life by practicing better sleep habits. Let our expert team provide you with the care you need to address the underlying causes of sleep disorders. Schedule a consultation today to learn more about how we can help you achieve optimal sleep and overall health.
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Practice better sleep habits

If you find yourself having difficulty getting to bed on time every night, there are a few things you can do to help you get to bed quicker:
1.Ditch your electronics: This may be the simplest yet hardest habit to break. The artificial light emitting from your cellphone, tablet, laptop, television set, e-reader, portable game console, etc, tricks your brain into believing it needs to stay awake because it associates light with daytime. This deception can disrupt your circadian rhythm, which in turn leads to poorer sleep at night and feeling rundown during the day.
2.Keep your room dark and quiet: Ditching those electronics may not be enough to create the ideal sleeping quarters. If possible, turn off all lights. If this is not possible, leave one dim light on or use a nightlight.
3.Temperature of the Room: The temperature of the room should be cool around 20C for a healthy sleep.
4.Foods to avoid before bed : Many people have a hard time resisting caffeinated beverages before bedtime. Caffeine and sugar are stimulants to increase alertness at that crucial time when your body wants to wind down but is often followed by a crashing feeling that can last much longer after. Fatty foods and processed carbs have also been associated with daytime sleepiness. These foods may fill you up but they’re not loaded with the vitamins and nutrients your body needs to produce ample amounts of energy. Spicy foods close to bedtime. Spicy foods are notorious for causing heartburn, indigestion, and acid reflux. Heartburn can be made worse while lying down.

A Healthier Lifestyle Leads to Healthier Sleep

Diet and exercise can go a long way towards getting better rest at night and being more alert during the day. Balancing healthy eating choices with routine exercise can dramatically affect the way you perform throughout the day.
  • Eat more healthy foods.Eating more foods that naturally boost your daily energy levels can go a long way in helping you feel more alert everyday. Eat more natural, unprocessed carbs. Eat foods that are rich in antioxidants, amino acids, proteins and high in vitamins. A short list of high energy foods would be: leafy greens, whole grains, tree nuts, lean meats, eggs, fruits (especially apples, bananas, and blueberries), and bell peppers just to name a few.
  • Exercise more. Routine exercise can go a long way in curing your daytime fatigue. Exercise builds endurance and energy. Exercise also releases endorphins which will leave you simply “feeling good” about yourself.
Improve your quality of life by practicing better sleep habits. Let our expert team provide you with the care you need to address the underlying causes of sleep disorders. Schedule a consultation today to learn more about how we can help you achieve optimal sleep and overall health.
Make An Appointment

Poor sleep could also be a sign of a disorder

If you practice the above guidelines of a healthier lifestyle and better sleeping habits but still find yourself suffering from daytime drowsiness, it may be a sign of a more severe medical condition such as: orofacial pain, TMJD, sleep disordered breathing and obstructive sleep apnea (OSA), anemia, thyroid problems, narcolepsy, depression, restless leg syndrome, undiagnosed heart disease, or deficiencies in key nutrients. If you think that you may be suffering from one of these medical conditions you should contact your physician or local sleep clinic immediately.

Getting a good night’s sleep makes it easier to take on the day with confidence.
Please feel free to ask us any questions. You can always contact us for questions or to schedule a consultation.
Keywords : sleep training, sleep hygiene, circadian rhythm, body clock, TMJ, Foods to avoid before bedtime

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Comprehensive Care for Tongue Tie and TMJ Disorders

At our institute, we take pride in providing complete care for issues related to tongue tie and TMJ. To enhance your quality of life, we treat a range of ailments with state-of-the-art technology and expert care. If you’re searching for an effective tongue-tie operation option or a TMJ specialist in India, you have arrived at the right place.

Why Choose a Tongue Tie Operation?

A tongue tie operation or tongue tie surgery is a life-changing procedure that not only restores tongue mobility but also has a full body effect. While most people associate tongue tie with breastfeeding difficulties in infants, it can also affect speech, breathing, posture, dental health, and sleep patterns in older children and adults. By undergoing this minimally invasive fascia release procedure, patients often experience immediate improvements in functionality and overall well-being.

Benefits of a Tongue Tie Surgery

For individuals considering tongue tie surgery, the benefits are far-reaching:

  • Improved Speech Clarity : Eliminating the restriction improves the tongue's range of motion, which improves the articulation of words and sounds.
  • Better Oral Hygiene : Increased tongue movement makes it easier to maintain good oral hygiene, which lowers the chance of dental issues.
  • Enhanced Eating and Swallowing : Adults and children with eating difficulties often find relief post-surgery.
  • Improved Sleep : In some cases, releasing a tongue tie can alleviate sleep apnea or other breathing-related issues.
  • Improvement in Breathing efficiency : Surgery can improve nasal breathing efficiency, helping individuals transition away from compensatory mouth breathing that often leads to health concerns like dry mouth or increased susceptibility to infections.
  • Better Posture : The tongue plays a role in stabilizing the head and neck. Releasing a tongue tie can alleviate strain on these areas, promoting better posture and reducing tension in the shoulders, neck, and jaw.

TMJ Specialist Mumbai: Advanced Care Tailored to Your Needs

The Temporomandibular Joint (TMJ) that is your Jaw Joint has a significant impact on one’s quality of life, as they leave the person feeling exhausted and irritable. It not only affects essential functions like chewing, speaking, yawning but also affects one’s posture, breathing and sleep. As a leading TMJ specialist in Mumbai, we offer comprehensive diagnostics and personalized treatment plans to address your unique needs.

Innovative Treatments by TMJ Specialists in India

Our approach to TMJ disorders combines state-of-the-art technology with evidence-based practices. We specialize in:
  • GNeuromuscular (GNM) Orthotic Therapy: Using advanced techniques like TENS & Jaw Tracking machines to achieve a balanced jaw and body alignment.
  • Non-Invasive Pain Management: Treatments such as laser therapy, myofunctional therapy, and physiotherapy.
  • Holistic Interventions: Integrating multidisciplinary care related to diet and mental health to treat the root cause of TMJ pain.

The Role of Tongue Tie in TMJ Disorders

Many patients are unaware that tongue tie and TMJ disorders can also be interconnected. A restricted tongue can lead to compensatory behaviors that strain the jaw, progressing towards TMJ issues.

Personalized Treatment for All Ages

Infants

For newborns, a tongue tie operation is critical in supporting breastfeeding. Infants struggling to latch or feed effectively benefit greatly from a quick and safe procedure.

Children

Tongue tie in children might affect their oral health and speech development. They can significantly enhance their quality of life with a tailored tongue tie surgery.

Adults

Adults often seek tongue tie operations for relief from symptoms such as speech impediments, TMJ pain, or even snoring. Combining tongue tie surgery with myofunctional therapy ensures optimal results.

Integrated Myofunctional Therapy

An integral part of our treatment protocols is myofunctional therapy. Exercises used in this therapy help to strengthen and coordinate the muscles of the tongue and face. Whether you’re undergoing a tongue tie operation or being treated for TMJ issues, myofunctional therapy plays a pivotal role in ensuring lasting outcomes.

Expertise and complete treatment are essential for treating TMJ issues or tongue tie. Whether you’re searching for the best tongue tie surgery options or a trusted TMJ specialist in Mumbai, we ensure personalized care and transformative results. Don’t let these conditions stop you—reach out to us today to book your consultation and start your journey toward better health and wellness.