Issues with your teeth aren’t only a source of pain; they can also impact the quality of your sleep. Here’s a look at the oral health problems that most often interfere with a good night’s rest, according to Real Simple.
What your mouth can reveal about sleep quality
Dentist Max Kerr explains that the tissues of the mouth and airways are directly involved in breathing, muscle tone, and jaw positioning during the night.
When these functions are disrupted, dentists may notice physical signs such as teeth grinding, dry mouth, gum inflammation, or other indicators of airway problems.
Many people think these are separate dental issues, but in reality, they can signal poor sleep physiology.
(Photo: Freepik)
Signs to watch for
Red, darkened, swollen, or puffy gums may indicate early inflammation. Untreated, this can progress to periodontitis, eventually causing gum recession, bone loss, tooth mobility, or even tooth loss. Chronic oral inflammation can also contribute to systemic inflammatory stress linked to cardiovascular and metabolic disorders.
Reduced saliva production at night can make the oral microbiome more inflammatory, worsening gum disease and affecting sleep quality.
Tooth wear and sensitivity can signal sleep bruxism (chronic teeth grinding). In advanced cases, grinding can crack teeth or damage dental restorations.
Mouth breathing can create additional oral problems. Gum inflammation, bad breath, and plaque build-up often result from tissues drying out. Saliva usually helps regulate bacteria and protect enamel, so constant dryness increases the risk of cavities and gum disease.
How untreated cavities affect sleep
Even mild cavities and tooth sensitivity can interfere with sleep. Pain thresholds are lower at night, and inflammatory mediators suppressed during wakefulness become more active during sleep.
A cavity that only causes minor discomfort when eating cold foods during the day can become a significant source of discomfort when lying still in bed. The inflammatory response from cavities can also make it harder to achieve deep sleep.
Simple habits to improve sleep
Improving oral health through a few simple habits can support better rest:
Floss before bed: Saliva production drops during sleep, allowing bacteria to thrive for six to eight hours. Flossing removes bacterial biofilm from between teeth and along the gum line — areas a toothbrush often misses. Left unchecked, these accumulations can cause gum inflammation.
Stay hydrated: Drink water throughout the day and evening to prevent dry mouth at night, which can irritate teeth, gums, and throat.
Avoid caffeine, alcohol, and heavy meals late at night: These can interfere with sleep quality.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
Knowing the warning signs and getting help earlier is key to tackling insomnia
Everyone has the occasional bad night’s sleep, but when could persistent tossing and turning in bed point to something more serious like insomnia?
We spoke to Jason Ellis, professor in psychology at Northumbria University and director of the Northumbria Centre for Sleep Research, who highlighted some key warning signs to look out for and suggested some factors that might be causing these issues.
What is insomnia?
“The most general definition of insomnia is problems getting off to sleep, staying asleep or waking up too early in the morning that exists despite having adequate opportunity for sleep,” explains Ellis. “The clinical definition goes a little bit further in terms of quantification, and says that this should happen at least three nights a week for at least three months in order to be classified as chronic insomnia.”
A GP will try to find out what’s causing your insomnia so you get the right treatment
What causes insomnia?
“Insomnia in those first two weeks is a response to a stressor,” explains Ellis. “That could be an illness – a physical illness or a psychological illness – or a general life event, such as loss of a job or loss of a partner.”
However, the psychology professor notes that the lifestyle adjustments that people often do to try to get their sleep back on track can often make this worse and maintain the insomnia.
“The main challenge we have with insomnia is what we try to do to compensate for it is a thing that actually can actually keep it alive and give it its own energy,” he explains. “For example, people will often go to bed early, will have a nap or they might have a lie-in. In addition, they might drink coffee to keep themselves awake or might drink alcohol to put themselves to sleep.
“The challenge with all of this is that all of those things in their own right can disturb the sleep process. Therefore, what becomes a normal adaptive response to stress becomes a sleep problem in its own right.”
What are some signs to look out for?
“Generally, people will get into bed and won’t be able to sleep. They will get a racing mind and will start ruminating, thinking and worrying,” highlights Ellis.
According to the NHS website, still feeling tired after waking up, waking up early and not being able go back to sleep, waking up several times during the night, and feeling tired and irritable during the day are other warning signs to look out for.
Ellis adds that another distinguishing feature of insomnia is that after a period of time people often develop an aversion to their bedroom.
“What we find with many patients with insomnia is they’ll have no issues in the early evening, but as soon as they go to the bedroom and all the lights have come off they begin to struggle,” notes Ellis. “It’s what we call a hyper-arousal, because they’ve learnt to associate the bedroom with a negative space.”
How can it impact your everyday life?
“We all know that after a bad night’s sleep we’re certainly not on top form the next day. We’re a little bit more moody, a little bit more irritable, a little bit more sad and our performance doesn’t tend to do very well after a poor night of sleep,” says Ellis. “However, when we start looking at this over a longer period of time, we start to see some associations with long-term mood problems, particularly depression.
“Insomnia is also associated with the worsening of other illnesses that you might get.”
(Alamy Stock Photo)
Are there any factors that can increase your risk of insomnia?
“The personality characteristics associated with insomnia are people who are more anxious and worry-prone, and people who are more perfectionistic,” says Ellis. “In addition, if you have had insomnia in the past, there’s a very strong likelihood you’ll get it again, unless it’s properly treated.”
Getting older can also increase your risk.
“As we get older, our sleep system becomes more vulnerable to insomnia,” says Ellis. “That doesn’t mean that all older adults have insomnia or will get insomnia, but they are a little bit more vulnerable because the things that keep sleep regular do start to degenerate within us as we age. Also, we’re more likely to be chronically ill later in life and to be taking more medications which will disrupt our sleep.”
Menopause is another prominent risk factor.
“Some of those hormones that fluctuate around the menopause also impact on your sleep, so we do see a higher level of insomnia in menopausal populations compared to non-menopausal populations,” says Ellis.
When should people seek help about their symptoms?
“Insomnia becomes pathological or abnormal after about two weeks, so I would recommend talking to your GP after you have experienced these symptoms for longer than two weeks,” advises Ellis. “It’s always better to seek help sooner rather than later.”
Can insomnia be treated?
“CBT-I (cognitive behavioural therapy for insomnia) is the first line treatment for insomnia,” says Ellis. “It’s a talking therapy and is a series of techniques that are taught over six to eight weeks which deal with the dysfunctional attitudes and worries as well as managing that sleep regularity.”
(Alamy Stock Photo)
There’s two main aspects to it.
“The cognitive aspect gets people to identify their worries, anxieties, concerns and maybe some inflated, dysfunctional beliefs around sleep,” explains Ellis. “Then there are cognitive techniques used to get rid of them, such as constructive worry time to deal with that racing mind.
“Then there there are also behavioural components which help people regulate the sleep process itself, maximise the drive to sleep, as well as getting rid of those worries and concerns before you even get into bed.”
Melatonin is now widely used to help children sleep, but scientists say the enthusiasm may be getting ahead of the evidence. A major review found clear benefits for children with conditions like autism and ADHD, yet far less data exists for typical childhood insomnia. Researchers also warn about mislabelled supplement doses and rising accidental ingestions among young kids. Experts say melatonin should be used carefully and only alongside proven behavioural sleep strategies.
Melatonin has quickly become one of the most widely used sleep aids for children around the world. Its popularity is largely driven by the belief that it is a natural and easily accessible solution for insomnia. However, new research suggests that its rapid growth in use has moved faster than the scientific understanding of how safe and effective it truly is for children over the long term.
Melatonin appears to provide clear benefits for sleep difficulties in children with neurodevelopmental conditions. Yet for children without these conditions, strong evidence remains limited. Researchers are also concerned about inconsistent dosing in over the counter products, use without medical supervision, and a growing number of accidental ingestions. Taken together, these concerns point to the need for more caution, stronger regulation, and clearer evidence based guidance when melatonin is used to address sleep problems in children.
Melatonin may help some kids sleep—but experts warn the popular “natural” sleep aid may not be as harmless as many families think. Credit: Shutterstock
Why Families Are Turning to Melatonin
Sleep difficulties are becoming increasingly common among children and teenagers. Poor sleep can influence emotional regulation, cognitive development, and overall health. As parents look for quick and convenient solutions, melatonin supplements have become widely used because they are easy to obtain, often come in child friendly forms, and are widely perceived as a safe alternative to prescription medications.
Despite that perception, melatonin is actually a hormone that affects more than just sleep cycles. It plays roles in regulating the immune system, metabolism, and reproductive processes. Research on melatonin use in children is still uneven. Many studies only examine short term outcomes or focus on specific clinical populations. Because of these limitations, researchers say there is an urgent need to carefully evaluate the safety, effectiveness, and appropriate use of melatonin in paediatric care.
Review Examines Global Melatonin Use in Kids
A narrative review published in World Journal of Paediatrics, by researchers at Boston Children's Hospital explored the rapid rise of melatonin use among children and adolescents worldwide. The review analysed clinical evidence related to melatonin's effectiveness, safety profile, and patterns of real world use.
Researchers found a clear mismatch between the widespread use of melatonin and the limited amount of long term scientific data available. The review also highlighted concerns about inappropriate use, inconsistent product quality, and the lack of strong regulatory oversight for sleep supplements marketed to children.
Evidence Shows Benefits for Some Children
According to the review, melatonin use among children has increased sharply over the past decade. This growth is especially noticeable in countries where the supplement is sold over the counter.
Strong clinical evidence supports melatonin's short term benefits for children with neurodevelopmental disorders such as autism and attention deficit hyperactivity disorder. In these cases, melatonin can help children fall asleep more quickly, extend total sleep time, and improve overall quality of life for caregivers.
Limited Data for Typically Developing Children
The situation is less clear for children who do not have underlying developmental conditions. Research in this group is limited and often inconsistent. Most randomized clinical trials have been short in duration and focus primarily on older children or teenagers. As a result, researchers cannot draw strong conclusions about younger children, even though melatonin use in that age group is becoming more common.
Long term safety data are especially limited. Scientists still have unanswered questions about whether melatonin could influence puberty, immune function, metabolism, or neurological development when used over extended periods.
Safety Concerns About Melatonin Products
The review also highlights several safety issues that may occur outside controlled clinical environments. Testing of commercial melatonin supplements has revealed major differences between labelled doses and the actual amount of melatonin contained in some products. In some cases, supplements contained several times the stated dose or unexpected compounds such as serotonin.
Data from paediatric poison control centres also show a sharp increase in accidental melatonin ingestions among children. Young children appear particularly vulnerable, often due to gummy formulations that resemble candy and improper storage at home. These findings suggest that the risks associated with real world melatonin use may be higher than previously assumed.
Experts Urge Careful and Limited Use
Researchers caution that melatonin should not be treated as a quick fix for childhood sleep problems. Although it can be useful in certain carefully selected situations, particularly when guided by a healthcare professional, it should not replace thorough sleep assessments or behavioural interventions.
The review stresses that both clinicians and caregivers should view melatonin as a biologically active hormone rather than a harmless supplement. Without stronger evidence and better regulation, routine or unsupervised use could expose children to unnecessary risks while drawing attention away from proven non pharmacological strategies that support healthy sleep.
Behavioural Sleep Strategies Remain First Line Treatment
The findings have important implications for paediatric medicine, public health policy, and caregiver education. Behavioural approaches to sleep should remain the primary treatment for childhood insomnia. These strategies include maintaining consistent bedtime routines, limiting screen exposure before bed, and setting age appropriate sleep expectations.
If melatonin is used, the review recommends starting with the lowest effective dose, limiting the duration of treatment, and using it only under medical supervision. Researchers also emphasize the need for stronger oversight of melatonin products designed for children, clearer labelling standards, and more long term clinical research. These steps could help ensure that children receive safe, effective, and evidence based support for healthy sleep.
Pink and white noise are popular sleep sounds, but they may be waking you up
With Spotify's white noise tracks racking up billions of plays, it's safe to say this fan-like sound is still a popular sleep tool 63 years after the invention of the white noise machine.
And now, pink noise seems to have usurped white noise as the leading sound for sleep. This week, research by HappyBeds found that pink noise is in the top five most-searched sleep hacks this month.
Colour (or broadband) noises like pink and white noise are steady, static sounds used for promoting sleep, but neither helped me fall asleep. I asked experts why pink and white noises aren't for everyone, and how my favourite night-time sounds can be great alternatives.
Key takeaways
Listening to pink and white noise is a popular sleep technique as it can drown out noisy environments.
However, recent research indicates pink noise can reduce REM sleep and increase night-time awakenings.
There is stronger evidence in support of other methods, such as sleeping in complete silence or using guided meditation for better sleep.
However, this means that when I actually do struggle to fall asleep, it can be jarring and frustrating and cause next-day moodiness.
My insomnia usually occurs due to racing thoughts (especially if I have something important happening the next day) or due to exterior distractions, such as noise and light pollution.
Despite its name, the machine also came with an array of noises besides pure white noise, including pink noise and brown noise.
(Image credit: Future)
As pink and white noise seemed to be the most popular sleep sounds, I decided to give both settings a chance first. I struggled to see what the fuss was about.
Both seemed a little harsh and high-pitched, kind of like when you leave your bathroom's extractor fan on for too long.
Instead, I tried out the machine's other settings (including brown noise), and was pleasantly surprised. Here's the lowdown on why pink and white noise was so disruptive to my sleep, and why I ditched them for brown noise and other sounds...
How pink and white noise disrupts sleep
Okay, first of all, what exactly is pink and white noise, and why are people playing it to fall asleep?
Lynette Gogol, a board-certified neurologist and lifestyle medicine physician, explains that colour noise is a term that describes how sound energy is distributed across frequencies (the number of sound wave vibrations per second), determining its pitch.
"The colour refers to the shape of the sound’s frequency profile," Gogol explains.
For example, the way that energy is distributed in white noise makes it more high-pitched than pink noise.
(Image credit: Getty Images)
Sound masking tools
"White noise contains equal energy across the audible frequency range and sounds like steady static," says Gogol.
Pink noise shifts more energy toward lower frequencies, giving it a softer, less sharp quality.
The neurologist explains that both noises are used primarily as masking tools to reduce brief nighttime awakenings in noisy environments.
"Continuous background sound can reduce the contrast between quiet and sudden noises such as traffic, hallway sounds, or a snoring partner," she tells me.
Mental health company Calm's Chief Clinical Officer, Dr. Chris Mosunic, explains that this sound masking is often used to promote relaxation, too.
A reduction in REM sleep
"White noise's steady, consistent sound helps drown out distractions, making it easier for your mind to settle," he explains.
Meanwhile, neuroscientist Dan Berlau, Professor of Pharmaceutical Sciences at Regis University, says that pink noise's appeal comes from initial evidence of its sleep promotion, which has since been challenged.
"Earlier studies had suggested pink noise might help stabilize sleep or even enhance slow-wave activity in specific contexts, but findings across the literature remain mixed and inconsistent," he shares.
For instance, Berlau points out that a 2026 study found playing pink noise throughout the night was associated with a reduction in REM sleep compared with silence.
"Participants also reported lighter sleep and more awakenings on nights with pink noise versus quiet nights," says the neuroscientist.
Dr. Kevin Woods, Director of Science at Brain.fm, says that pink noise's effect on sleep can be detrimental, as getting less REM sleep means less memory consolidation, emotional regulation, growth, and overall cognitive health.
"While environmental noise alone can also disrupt REM and deep sleep, layering pink and white noise on top isn’t the ideal solution," he warns.
(Image credit: Getty Images)
It comes down to individual preference
While another study also found pink noise can negatively alter our normal sleep cycle patterns, that still doesn't explain why I found it hard to fall asleep, too.
Gogol, however, says my aversion to pink and white noise may be down to their higher pitches.
"People with insomnia traits often demonstrate heightened physiologic and sensory arousal at night, so additional auditory input may sustain alertness rather than promote sleep," she explains.
"For some sleepers, colour noises can be disruptive and distracting rather than soothing," agrees Dr Mosunic.
In fact, a 2024 study found that a third of subjects found white noise a distraction, while other research has found that the average subject actually finds the broadband noise aversive and "strongly aversive" by some.
So, the soothing quality of pink and white noise pretty much all comes down to individual preference.
The 3 sleep sounds that help me beat insomnia
Pink and white noise may have been a dud for me, but there are other sounds I listen to that actually do help me fall asleep.
Here are four of my favourite sleep sounds, why I like them and why they work.
1. Brown noise
I may not have gotten along well with the pink and white settings of the LectroFan EVO white noise machine, but it wasn't a complete write-off.
I loved the brown noise settings, particularly the cinnamon, tan and amber subtypes. They were much smoother, deeper and less gravelly than the white and pink, which sometimes sounded too brash.
As Mosunic points out, the lower frequencies of brown noise are more calming, which could reduce stress, promote relaxation, and make it easier to fall asleep fast. Plus, lower-frequency sounds have been proven to be better for sleep.
My white noise machine has a lot of different sounds. (Image credit: Future)
"Brown noise is a deeper, richer sound, like the low rumble of thunder or the distant roar of a waterfall," says the psychology expert.
"Brown noise may be particularly beneficial for people who have trouble sleeping due to anxiety, insomnia, or a noisy environment," he adds.
As for the brown noise subtypes, Dr Woods recommends cinnamon noise the most as it blends pink and brown noise into a softer sound profile.
"For light sleepers, that smoother frequency reduces the chance of being jolted awake, making the initial transition to sleep a little easier," he explains.
2. Guided Meditation
Research has found that meditation can be great for sleep. But let's face it, a lot of us (including me) hear the word "meditate" and have no idea where to start.
Luckily, guided meditations are here to help. A guided meditation is basically a recording of a voice that teaches you how to relax your mind and body for better sleep.
"Non-noise strategies like targeted relaxation or mindfulness techniques have stronger evidence for improving sleep," says Berlau.
Guided sleep mediations are available for free on YouTube (I love the Sleep Talk Down Guided Meditation by Jason Stephenson, a certified meditation teacher) and Spotify, and via specialist apps such as Headspace and Calm.
It's a little weird at first because, after all, it's a stranger in your ear telling you what to do, but once you get over the novelty and trust the process, you'll be asleep in no time.
3. Silence
And finally, I truly believe the best sound for sleep is no sound at all.
I wear Loop Quiet 2 ear plugs every night, and as soon as I pop them in, I'm out for the count.
And Dan Berlau agrees, pointing out that recent high-quality evidence indicates that quiet sleep without sound is often as good or better, especially for achieving restorative REM and deep sleep.
"Silence or quiet is often best, especially for preservation of normal sleep architecture," the brain health expert explains.
Sleep soundscape
Research shows that mundane, repetitive tasks can relax your brain and prepares you for sleep, making it the perfect thing to do when you can't sleep.
Certified sleep coach and ex-insomniac Claire Davies swears by this simple sleep hack: "Choose to do something so disinteresting to you that it literally bores you to sleep."
So, stop associating your bed with being awake with the 15-minute sleep rule: get up, leave your bedroom for a different, dimly-lit room, and start folding laundry (or any other boring task) for 15 minutes.
