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Improving Sleep Without Medication

From the Show: Health Radio
Summary: How can you improve sleep without medication?
Air Date: 3/3/16
Duration: 10
Host: Melanie Cole, MS
Guest Bio: Martha Cortes, DDS
Dr. Martha CortesDr. Martha Cortés is a committed and knowledge driven dentist who has been in practice for  over 30 years. Her practice is located in New York City, with a focus on general, cosmetic   and biological dentistry. She has a sub specialization in TMD/TMJ dysfunction and sleep apnea. Dr. Cortés is a graduate from the State University of New York at Buffalo and completed her general practice residency at Mount Sinai Medical Center. She has been teaching since 1990, initially on the topics of cosmetic dentistry, periodontal laser surgery, followed by holistic dentistry.                     

For the past four years, Dr. Cortes has been teaching on the non-surgical treatment for osseous remodeling through an oral device, for TMJ dysfunction, sleep apnea and facial enhancement. This device treats towards a cure for sleep apnea and is an FDA approved appliance, Dr. Cortes is the first certified instructor of Biomodeling Solutions LLC, teaching about craniofacial pain for sleep apnea and TMJ dysfunction.

Dr. Cortés has served as the International Chair of the American Academy of Cosmetic Dentistry, the President of the New York Academy of Cosmetic Dentistry and the co-chair of dentistry at the American Society of Laser Medicine and Surgery. Dr. Cortés is a pending Diplomat of the American Board  of Craniofacial Dental Sleep Medicine, American Board of Craniofacial Pain and American Board of Aesthetic Dentistry. She has a masters from the International College of Craniomandibular Orthopedics and is a fellow of the Las Vegas Institute for Advanced Dentistry and the International Association of Dental Facial Esthetics.

Improving Sleep Without Medication
Busy schedules abound, and you don't want to hit the sack until everything on today's to-do list is complete because you have a whole new list of priorities for tomorrow. Getting a terrible night's sleep doesn't make it any easier to complete those tasks.

Everyone needs a good night's sleep to function at work and play. Your body needs plenty of sleep for recovery.

How can you improve sleep without medication?

Here are some tips:
  • Set a sleep schedule and stick to it. Keep your bedtime and waking time the same, seven days a week.
  • Work out for at least 30 minutes most days of the week. Do your workout in the morning or early afternoon.
  • Expose yourself to natural light during the day.
  • Create a bedtime ritual.
  • Don't let technology distract you. Turn your alarm clock around so you can't see the time. Turn off your cell phone. Turn off the television before bed.
  • Don't eat close to bedtime.
  • Don't consume caffeine after noon.
  • Don't consume too much alcohol before bed.
  • Make sure your bedroom is comforting, your pillow comfortable, your bedding clean.

Listen in as Dr. Martha Cortes discusses how you can improve your sleep without medication.
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