Most people picture sleep apnea as an overweight man in his 60s. That stereotype kept my family and me from recognizing the problem for years.
I went through my 30s, 40s, and 50s fit, lean, and eating well, yet I had undiagnosed sleep-disordered breathing. I didn’t wake up exhausted, but I was more irritable than I should have been. I didn’t realize how much I was missing, and conventional medical care didn’t catch it—dental sleep medicine did.
Lately I’ve received many questions about snoring, teeth grinding, daytime fatigue, restless nights, and children who mouth-breathe. These are all signs of sleep-disordered breathing. This condition goes far beyond feeling tired; it affects judgment, mood, creativity, memory, and overall cognitive function.
There’s a strong connection between sleep disorders and anxiety and depression. Too often, people diagnosed with anxiety or depression are not screened for sleep problems. I envision a future where that changes, and I believe dentists will play a crucial role.
Dentists are uniquely positioned to evaluate the airway. We monitor jaw development, observe breathing patterns, and see how a patient’s breathing changes when they recline—similar to how it may behave during sleep. We notice subtle signs such as grinding, enamel erosion, tongue scalloping, and chronic dry mouth. Because we see these clues regularly, we can ask better questions and identify issues others might miss.
Sleep is foundational. In my practice I’ve repeatedly seen that when sleep improves, many other health issues improve as well. Blood sugar regulation stabilizes, mood disorders ease, blood pressure can improve, cravings diminish, and the brain gets the restorative time it needs.
That’s been true for my family too. When my wife and I addressed our sleep-disordered breathing, it transformed our lives. Our daughters are still undergoing treatment—two are in the middle of MARPE—and just yesterday my four-year-old grandson received his first palate expander from an airway-focused orthodontist. Sleep is not a side issue; it’s the primary focus.
If you concentrate on one thing, focus on sleep first. Not diet. Not exercise. Fixing sleep makes everything else more achievable.
Here are the practical steps I recommend for better sleep. If you’re ready to make changes, you can find more detailed guidance in my book.
1. Mouth tape and mandibular advancement device
I use a custom oral appliance made by an airway-trained dentist to keep my airway open, and I tape my mouth to encourage nasal breathing. Many trained dentists can fabricate effective devices, and they tailor appliances to each patient’s needs.
2. Vinyl or a book before bed
I enjoy listening to a record or reading with my wife before sleep. Devices like wearable trackers and phones go into airplane mode—no screen time before bed.
3. Walk after dinner
A nightly walk after dinner helps digestion, supports blood sugar balance, and reinforces circadian rhythms. These short walks are also a meaningful time to connect with loved ones.
4. No food after dinner
Your body needs time to complete digestion before it can produce melatonin efficiently. Late-night eating can delay the onset of sleep-promoting hormones.
5. Magnesium and digestive enzymes
I take magnesium and digestive enzymes 1–2 hours before bed. Magnesium supports sleep quality, muscle recovery, and calm. Digestive enzymes help break down dinner so the body can absorb the amino acids needed to make melatonin.
6. Brush, floss, and tongue scrape
Oral hygiene supports airway health. I use a stainless steel tongue scraper, an electric toothbrush, and a remineralizing toothpaste. A pressure-sensing toothbrush can be a useful upgrade, but you don’t need the most expensive model to get excellent results. Replace brush heads regularly and consider softer, “sensitive” heads if your gums are delicate.
If you have questions about your sleep, I want to hear them—I’ll be writing more about sleep in upcoming newsletters. Hit reply and tell me about your experience.
—Dr. B
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P.S. One patient shared that treating her sleep-disordered breathing gave her the courage to leave a dysfunctional relationship. Another said treatment restored evenings with his children.
If you’re a dentist interested in learning more about treating patients’ sleep issues, I’m offering a virtual continuing education course. Reply to this message and my team will add you to the waitlist.