THE ART OF QUIETING YOUR MIND BEFORE BED
Write it down. Instead of letting thoughts fill your mind right before bed (such as the next day’s tasks or any worries you have), set aside time before bed to write it out. Whether you are a fan of journaling, writing letters, or simply just listing out your problems, goals, and thoughts, grab a pen and paper and make it a nightly routine. This way, your thoughts will be freed before your head hits the pillow. Try a light snack. When you can’t sleep, the last thing that you want to do is eat something heavy. In fact, when you eat a large meal right before bed, your digestive system can become overwhelmed. But, studies have shown that eating a light carbohydrate snack such as crackers or popcorn when you can’t sleep may be helpful. Turn your room into a sleep haven. Keeping your bedroom neat, relaxing, and calm can help improve your sleep! Keep all televisions, computers, and screens out of the bedroom and furnish it with soft colors and textures that are tranquil and soothing to you. Pumping the brakes on worrisome thoughts racing through your mind can be tough, but trying these tips and tricks may earn you some relief and much needed sleep.
All day long, thoughts run through your mind, and by the end of the day, your head is probably ready to explode. After all, it’s estimated that in 24 hours you can have between 60,000– 80,000 thoughts. At some point, your brain needs a break, and that’s especially true before you try to go to bed. Here are some ways to quiet your mind, so you can get a full night’s sleep!
Keep your bed for sleeping. If you aren’t sleeping, get out of bed! Getting in the habit of scrolling through your phone, watching TV, reading, working, or even eating in bed teaches your brain that your bed is for things other than sleeping! If you find yourself tossing and turning, get out of bed and try a relaxing activity such as reading, journaling, listening to music, or meditating. When you get tired, try getting back in bed. Breathe deeply. Breathing exercises can not only help calm your mind and spirit, but they can lower your heart rate, which is especially beneficial in relieving stress or anxiety when things are upsetting you.
Can a Healthy Diet Help Clean My Teeth?
Did you know that fresh fruits and vegetables can help clean your teeth? Although not everyone likes the same fruits or vegetables, there are core, teeth- friendly practices you can implement into any healthy diet. If you’re worried about your oral hygiene, and you want to lighten the burden on your regular brushing (and flossing, right?), try implementing these great eating habits into your diet. No. 1: Crunch on raw foods at the end of the meal — or drink milk after dessert. It’s not just about what foods you eat, but the order you eat them in! Whether it’s a crisp apple or a crunchy salad, crisp or crunchy raw foods help clean your teeth and massage your gums, while generating more saliva to wash away extra food particles left after a meal. Why do those food particles matter? Remember, it’s all about minimizing
the presence of bacteria — and leftover food can be a major culprit in attracting bacteria.
to decrease your risk of cavities, especially after sugary treats or drinks. No. 3: Celery is the closest thing to ‘natural floss.’
If you do eat dessert at the end of your meal, consuming “acid neutralizing foods” (such as milk, unsweetened tea, or cheese) can also help “prevent prolonged acid attacks to your teeth and therefore help prevent cavities,” according to Dr. Christine D. Wu, a leading researcher at the University of Illinois at Chicago College of Dentistry. No. 2: Tap water (or fluoridated water) is one of the healthiest drinks available. Your body is 60% water, which makes hydration crucial for distributing nutrients, getting rid of waste, giving your skin a healthy glow, and keeping your muscles going. It’s also crucial for your oral health, especially when it includes fluoride, nature’s cavity fighter. Drinking fluoridated water is one of the most beneficial things you can do
As mentioned before, crunchy foods are a great asset to your oral health, including carrots, raw sugar peas, jicama, and more. However, although nothing can floss your teeth as well as floss does, eating celery doesn’t hurt. In fact, if celery is a common mainstay in your diet, you might find that flossing is a lot easier and less painful. The truth is that the fibrous, crunchy stalks of celery often help “floss” your teeth. With plenty of water and crunchy raw foods, you’re sure to have a cleaner smile with fresher breath all day long! Don’t hesitate to call our team at Comfort Dental if you have questions.
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