Wellness Corner: From drained to energized—the sleep solution every dental team needs

As dental professionals, we dedicate much of our time to ensuring the oral health of our patients. We are multitasking masters trying to provide the best care possible, often without a physical or mental break. However, amidst our professional responsibilities, it’s essential to recognize one of the most important factors that influences our own health and performance: sleep. Dental teams are often subject to unique work schedules, stress, and physical demands that can compromise sleep quality. Yet, sleep is a vital pillar for our overall well-being, as it significantly affects not only our health but also our ability to perform work with precision and care and compromises the team cohesiveness required of a fine-oiled machine.

Just because we can doesn’t mean we should … get five hours of sleep. Sleep deprivation has been used in wars and prisons in third world countries as a form of psychological torture, because it’s effective. “According to the jurisprudence of international and national human rights bodies, this [sleep deprivation] violates the prohibition on torture and inhuman treatment.”¹ Ask the parents of a newborn baby what they would give for eight hours of consecutive sleep, and you may find yourself with a baby! According to the National Institutes of Health, adults need between seven and nine hours of sleep each night.² We know that sleep is important, but many of us routinely fail to get enough of it.

The importance of sleep for dental professionals

Sleep is not just a luxury—it’s a biological necessity. Inadequate sleep negatively impacts cognitive function, physical health, emotional well-being, and immune response, all of which are critical for those working in the dental field. Whether performing detailed dental procedures, interacting with patients, or handling administrative tasks, our ability to function optimally depends on a good night’s rest. Here’s how sleep influences the dental team specifically:

We make mistakes …

Dental work requires high levels of focus, attention to detail, and precision. Lack of sleep impairs cognitive function, which can result in slower reaction times, difficulty concentrating, and poor decision-making. In dental procedures, where accuracy is paramount, even minor lapses in attention can lead to errors, potentially compromising patient care.³ In fact, research has shown that sleep deprivation significantly impairs tasks that require fine motor skills, memory, and problem-solving.⁴ By prioritizing sleep, dental professionals can maintain sharper focus, reduce errors and improve their overall performance.

We get crabby …

A dental office can be stressful, with the demands of patient care, administrative responsibilities, and the fast-paced nature of the profession. Chronic stress can exacerbate sleep problems, leading to a vicious cycle of poor rest and heightened anxiety. Research indicates that sleep deprivation is closely linked to increased irritability, mood swings, and stress.⁵ When dental professionals prioritize sleep, we are better equipped to manage stress and maintain a positive outlook—important for both patient interactions and team dynamics.

Our health declines …

Working in dentistry often involves prolonged periods of standing, bending, or performing intricate hand movements, all of which can take a physical toll on the body through contraction of musculature for long periods of time in awkward positions. Sleep is essential for recovery, muscle repair, and the replenishment of energy stores. Furthermore, poor sleep is associated with a higher risk of developing conditions such as high blood pressure, diabetes, and cardiovascular disease—all of which can further impact our ability to work efficiently and effectively.⁶ Adequate sleep is necessary for physical restoration and can prevent burnout and fatigue, which are common issues faced by dental teams.

We get sick more easily …

Our immune system plays a key role in fighting off infections, and as health-care providers, dental professionals are particularly vulnerable to exposure to germs and bacteria. Sleep is a powerful tool for immune health, as it helps regulate immune cell production and promotes the body’s ability to combat infection. Studies have shown that routine sleep deprivation (less than six hours) weakens immune function, making us more susceptible to illnesses.⁷ By ensuring we get enough rest, we can strengthen the body’s defenses and maintain optimal health.

Sleep hygiene tips for dental teams

It’s clear that sleep is essential, but how can we ensure that we’re getting the rest we need to perform at our best? Sleep hygiene refers to the practices and habits that promote healthy, restful sleep. Here are some actionable tips that can help improve sleep:

Consistency is key.

One of the easiest ways to improve sleep quality is by sticking to a consistent sleep schedule—going to bed and waking up at the same time each day (even on weekends). Consistency helps regulate our internal body clock, making it easier to fall asleep and wake up feeling refreshed. Set an alarm, with reminders, and stick to it.

Create a relaxing pre-sleep routine.

Wind down before bed with activities that are relaxing and signal to the body that it’s time to sleep. Avoid high-stimulation activities such as checking emails, engaging in heated discussions, or using phones for social media. Instead, consider reading a book, practicing meditation or deep-breathing exercises, or taking a warm bath. Reduce lighting with smaller, warm-toned lights. Creating a calm and soothing pre-sleep routine can help ease the transition into restful sleep, making it easier to drift off and enjoy higher-quality rest.

Be mindful of chemical intake.

While many of us rely on caffeine to get through long workdays, it’s essential to avoid consuming caffeine in the afternoon or evening. Caffeine is a stimulant that can remain in the system for hours, making it harder to fall asleep at night. Similarly, while alcohol may induce a drowsy feeling, it can disrupt sleep cycles and prevent reaching the deeper, restorative stages of sleep. Aim to limit caffeine to the morning and avoid alcohol close to bedtime for a more restful night’s sleep.

Create a successful sleep environment.

Creating an environment that promotes restful sleep is crucial. The bedroom should be cool, dark, and quiet. Invest in a comfortable mattress and pillow to support body alignment, especially if physical strains from long hours of work exist. Consider using earplugs, a white-noise machine, or blackout curtains to block out any disruptive noises or light sources. Place your phone upside down on silent (with no vibrations) so the eyes don’t pick up on light from notifications, even when shut. A comfortable and calming sleep environment will help signal to the body that it’s time to rest and rejuvenate.

Exercise regularly.

Physical activity is beneficial for sleep, as it can help the body fall asleep faster and experience deeper sleep due to the energy demands of muscle recovery and repair. However, it’s important to avoid intense workouts too close to bedtime, as exercise raises adrenaline and body temperature, which can interfere with the ability to relax. Aim to finish vigorous exercise at least three hours before bed. Instead, consider gentle stretching or foam rolling.

Manage stress for sleep, for life.

Managing stress is key to improving sleep quality. Try relaxation techniques such as mindfulness meditation, yoga, or journaling to ease mental fatigue and promote a calm state of mind. These activities can reduce anxiety and make it easier to fall asleep without the burden of work-related stress. Evaluating work/life balance and identifying triggering stresses can be key to reducing those things-people-places that keep us up at night.

Wear a sleep tracking device.

Sleep tracking devices can indicate the amount and quality of sleep. They may not be 100% accurate, 100% of the time, but the effects of tracking and mindfulness of one’s daily sleep habits show that sleep quality and quantity improve.⁸ The more mindful we are of our sleep, the better our sleep habits become. Maybe what we focus on really does grow?

What say you?

We are responsible for the well-being of our patients, but we must also take the time to prioritize our own health. Sleep is a critical component of maintaining physical health, cognitive performance, and emotional balance. By practicing good sleep hygiene, we can improve our ability to serve our patients with precision and care, enhance our own well-being and reduce costly and unnecessary mistakes. Taking the time to nurture sleep habits extends beyond just a good night’s rest—they help us perform our best at work and in life.⁹ Will you do it?

Editor’s note: This article first appeared in Clinical Insights newsletter, a publication of the Endeavor Business Media Dental Group. Read more articles and subscribe.

References

5.1 Abuse of Prisoners as Torture and War Crimes under Sec. 8 of the CCIL and International Law. Center for Constitutional Rights. Accessed January 27, 2025. https://ccrjustice.org/sites/default/files/assets/Sec%20%205.1%20%20Abuse%20of%20Prisoners%20as%20Torture%20and%20War%20Crimes.pdf
How much sleep is enough? National Institutes of Health. National Heart, Lung, and Blood Institute. March 26, 2022. Accessed February 4, 2025. https://www.nhlbi.nih.gov/health/sleep/how-much-sleep
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Bani Issa W, Hijazi H, Radwan H, et al. Evaluation of the effectiveness of sleep hygiene education and FITBIT devices on quality of sleep and psychological worry: a pilot quasi-experimental study among first-year college students. Front Public Health. 2023;11:1182758. doi:10.3389/fpubh.2023.1182758
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