The New Year is a time for fresh starts and healthier habits. If improving your sleep quality is one of your resolutions, our Sac dentist, Dr. Mick, says that addressing habits like tobacco use, drug consumption, and alcohol intake could make a world of difference.
Experts estimate that at least 25 million Americans experience obstructive sleep apnea (OSA). If you’re one of the millions, it’s worth seeking simple yet effective treatments with a Sacramento, CA, dentist. So, call Timothy E. Mickiewicz, D.D.S., at (916) 469-9178 to get relief from snoring and restless nights.
Poor sleep not only affects your energy levels but also impacts your overall health and well-being. In today’s post, our Sacramento dentist takes a closer look at how these substances influence snoring and sleep, and why cutting back or quitting them might be the key to a more restful 2025.
Tobacco and Its Effects on Sleep and Snoring
Tobacco use, whether through smoking or chewing, has significant negative effects on sleep and contributes to snoring. Our Sac dentist explains how:
Irritation of Airways
Tobacco smoke irritates the lining of the throat and nasal passages, causing inflammation and swelling. This can narrow the airways, making it more difficult to breathe and increasing the likelihood of snoring.
Mucus Production
Smoking stimulates excess mucus production, which can block airflow and exacerbate snoring. Chronic smokers may experience this even during the day, but our Sacramento dentist says it’s particularly problematic at night.
Sleep Disruption
Nicotine, the active substance in tobacco, is a stimulant. While it might initially seem relaxing, nicotine can interfere with your ability to fall asleep and stay asleep. Smokers often experience lighter, fragmented sleep, which reduces overall restfulness.
New Year’s Resolution Tip
If quitting tobacco feels overwhelming, our Sacramento dentist says to consider reducing your intake as a first step. Explore nicotine replacement therapies or smoking cessation programs, and focus on the benefits of improved sleep and overall health.
Drugs and Their Impact on Sleep
According to our Sac dentist, various recreational and prescription drugs can disrupt your sleep patterns and contribute to snoring in different ways.
Sedatives and Sleeping Pills
While sedatives and sleeping pills might seem like a solution for insomnia, they can worsen snoring. These medications relax the muscles in the throat, making it easier for soft tissues to collapse and obstruct the airway. Our Sacramento dentist says this can lead to snoring and, in some cases, sleep apnea.
Stimulants
Drugs like amphetamines or certain ADHD medications can disrupt your natural sleep-wake cycle. These stimulants may delay sleep onset or cause restlessness during the night, leading to insufficient sleep quality.
Illicit Substances
Recreational drugs such as marijuana, cocaine, and opioids can have varying effects on sleep. For instance, marijuana might initially help with relaxation, but long-term use can disrupt REM sleep. Opioids, on the other hand, can depress respiratory function and exacerbate snoring or sleep apnea.
New Year’s Resolution Tip
Work with a healthcare professional to evaluate your medications or substance use and their impact on your sleep. If necessary, consider seeking help for substance misuse or exploring alternative treatments for medical conditions.
Alcohol and Its Role in Snoring and Sleep Quality
As a society, we often associate alcohol with relaxation and unwinding, but its effects on sleep are far from beneficial. Our Sacramento dentist explains why:
Muscle Relaxation
Alcohol relaxes the muscles in your throat and tongue, increasing the likelihood of airway obstruction. This is a primary reason why people snore more after drinking.
Suppression of REM Sleep
REM (Rapid Eye Movement) sleep is essential for cognitive function and overall restfulness. Alcohol disrupts REM sleep, leading to fragmented and less restorative rest.
Worsening Sleep Apnea
For those with undiagnosed or existing sleep apnea, alcohol can worsen the condition. It increases the frequency and duration of breathing pauses, which can lead to dangerous drops in oxygen levels during sleep.
New Year’s Resolution Tip
Limit alcohol consumption, especially in the hours leading up to bedtime. Aim for alcohol-free nights during the week or consider a Dry January challenge to kick off healthier habits.
The Vicious Cycle of Poor Sleep and Substance Use
Substances like tobacco, drugs, and alcohol often create a vicious cycle. Poor sleep leads to daytime fatigue, which may tempt you to rely on stimulants or other substances to stay alert. This, in turn, disrupts your sleep further, perpetuating the cycle.
Breaking free from this loop can be challenging but highly rewarding. Our Sacramento dentist says improved sleep can enhance your mood, energy, and overall health, creating a positive ripple effect in other areas of your life.
Steps to Improve Sleep Quality in the New Year
Here, our Sac dentist gives you actionable steps to enhance your sleep while addressing the effects of tobacco, drugs, and alcohol:
Create a Sleep-Friendly Environment
Keep your bedroom cool, dark, and quiet. If possible, our Sacramento dentist recommends investing in a comfortable mattress and pillows that support good sleep posture.
Establish Better Sleep Hygiene
Go to bed and wake up at the same time every day, even on weekends. Prioritize at least seven to nine hours of sleep per night. Limit screen time before bed to prepare your brain for rest.
Adopt Healthy Lifestyle Changes
Even though it’s hard, our Sac dentist recommends reducing or eliminating tobacco, alcohol, and drug use. Incorporate regular exercise, but avoid vigorous activity close to bedtime. Instead, practice meditation or deep breathing exercises before bed to quiet the mind and prepare your body for slumber.
Seek Professional Help
Consult with a sleep specialist, like our Sacramento sleep dentist, if you suspect sleep apnea or chronic snoring. Work with Dr. Mickiewicz and your primary care provider to address substance use or dependence.
Stay Committed to Your Resolutions
Track your progress and celebrate small wins. And don’t be shy! Share your goals with a support system for accountability, motivation, and support.
The Benefits of Better Sleep in 2025
When you prioritize sleep and address habits that hinder it, the benefits extend beyond the bedroom. According to our Sac dentist, improved sleep can:
- Boost your immune system
- Enhance mental clarity and focus
- Improve mood and emotional well-being
- Reduce the risk of chronic conditions, like heart disease and diabetes
Sleep Better in 2025 with Sleep Medicine in Sacramento, CA
As you embark on your journey to better sleep this year, remember that change takes time. Small, consistent steps can lead to significant improvements in your health and quality of life.
So, take the first step with Timothy E. Mickiewicz, D.D.S. Our sleep dentist in Sacramento, CA, can offer simple solutions that make a major impact on your sleep quality. Call us at (916) 469-9178, or click here to request an appointment with our Sacramento dentist now!
