Sleep Guidelines
1. Sleep and wake up at a set time and sleep for 6~8 hours per day.
2. Avoid overeating when having dinner and consuming caffeine or alcohol before sleep.
3. Exercise regularly but avoid doing heavy exercise before sleep.
4. Keep your bedroom quiet and dark, and maintain temperature and humidity to be pleasant.
5. Keep calm when going to sleep.
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Tips |
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- Try to go to sleep at 11 p.m. and sleep 6 to 8 hours a day.
- Avoid taking naps and if you do take one, sleep for 30 minutes at maximum.
- Avoid sleeping long hours at once to complement the hours you could not sleep before.
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- When dining, eat just enough to be not hungry, and avoid eating anything two hours before sleep
- Avoid drinking too much water or other beverages at night.
- Avoid drinking or having caffeinated drinks before sleep.
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- Regularly exercise during the day for over 30 minutes to the point you sweat.
- During the evening, take light walks or exercises that do not wear you out.
- Before going to sleep, do light exercises like stretching.
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- Keep your bedroom quiet and dark.
- Avoid watching TV or looking into your phone when you are in the bed.
- Keep your bedroom temperature at around 18~20℃, and humidity at 50~60% to create a pleasant environment.
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- Before going to sleep, practice abdominal breathing, meditation, or stretching to relax and relieve stress.
- Keep your hands and foods warm when sleeping.
- If you cannot fall asleep within 20 minutes, get out of bed and then try to sleep again.
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Oral Care Guidelines
1. Brush your teeth well at least three times a day for three minutes.
2. After brushing your teeth, use interdental brush and floss.
3. Avoid smoking for your oral health.
4. Eat less food high in sugar and starch while consuming vegetables sufficiently.
5. Visit the dentist at least twice a year regularly.
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Tips |
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- Make sure to brush your teeth after waking up, three minutes within eating, and before going to sleep.
- When brushing your teeth, brush up and down, as if you are wiping from your gum to teeth.
- Clean not only your teeth but gum, and tongue.
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- Clean between the teeth using interdental brush and floss at least once a day.
- Avoid using toothpicks as they can damage gum and teeth.
- Keep and dry your toothbrush upright where ventilation is good and when bristles bend out, replace it with a new one.
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- Avoid smoking.
- If you smoke, quit as soon as possible.
- Seek help from public health clinics or dentists for smoking cession counseling or drug treatment.
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- Avoid sodas and food high in sugar or starch.
- Eat food with high level of calcium and a sufficient amount of vegetables.
- Drink water often to prevent your mouth from becoming dry.
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- Have an oral examination every six months regularly.
- Remove plaque at least once a year.
- When you have a high chance of having cavities, get fluoride varnishing.
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