6 Ways to Sleep Better During Covid-19
Winter is coming, the holiday season is upon us and COVID-19 is still lurking.
There is no one solution for most of us experiencing these problems. Often it requires a multi-faceted approach of self-care and seeking help from a qualified TMJ specialist. Massage, physical therapy, chiropractic release, TMJ jaw exercises and stretching may be part of the program. It’s best to first try holistic approaches rather than invasive procedures, which are costly and may be ineffective.
Many of us are experiencing jaw problems from bruxism--teeth clenching and grinding, especially when we are sleeping and unaware of it. We wake up with jaw problems including jaw pain, TMJ headaches, TMJ neck and ear pain, jaw popping and clicking… These conditions contribute to more stress. It feels like a roller coaster that never comes to a stop.
These six self-care tips to practice before bedtime will help you relax and sleep better.
- If you’re sensitive to light, wear a soft-fabric sleep mask and/or invest in blackout shades.
- If you’re sensitive to sounds, use earplugs, especially if you live in a home with early risers.
- Sip your favorite herbal to help you unwind and keep you hydrated. Avoid caffeinated foods and beverages including decaffeinated coffee and tea. Caffeine can contribute to teeth grinding and clenching, which leads to jaw pain.
- Write a quick to-do list so that you don’t go to bed thinking about the errands that need to be done on the following day.
- Take time to meditate, breathe deeply and remain still before bedtime. Reading or listening to soothing music may help relax all your muscles, including the muscles around the TMJ (joint) in your jaw.
- Keep TJz Balm™ by your bedside to combat joint and muscle pain and relax the jaw. Squeeze a dime-size amount from the tube and use the massaging applicator tip to work the balm into the jaw area, behind the ears and toward the back of the neck. TJz Balm™ is an effective organic OTC topical pain relief drug created to relieve nighttime tension with its seven botanical ingredients. Plus, TJz Balm™ moisturizes and soothes the sensitive jaw area. Before applying, read the label carefully and avoid contact with eyes. There is a “How To Use” video on our website.
If jaw pain continues to keep you up at night, then it's important to seek advice from a health professional who specializes in TMJ pain relief. There can be one or multiple causes for the jaw pain. This can stem from jaw misalignment, poor posture, poor work ergonomics, daily stress, etc. TMJ disorders have been linked to a variety of biosocial issues. Underlying causes should be addressed to help alleviate the symptoms.
Sleep is essential for your health and wellbeing. Sleep helps your immune system fight viruses and harmful bacteria. It's needed for daily mental and physical performance. Those who don't get enough sleep tend to be overweight and unhealthy. Adults generally need seven to nine hours of sleep each night. Older adults tend to sleep seven to eight hours. Infants and children need a lot more sleep than adults. Teenagers need eight to ten hours. If you feel drowsy during the day, that's a sign that you are not getting enough sleep. You should not have to wake up by an alarm clock.
Practice the tips above for jaw pain relief and TMJ pain relief. Hopefully you will have sweet dreams too!