IMPROVING YOUR SLEEP It can seem difficult to feel as if you are in control of your own sleeping schedule and patterns when you are suffering from chronic pain. People who are diagnosed with sleeping disorders tend to worry more about how their lack of sleep will impact their health, thus creating more toxic stress. They may also exhibit greater sleep sensitivity, making it easier for them to wake up to small environmental changes while they are sleeping (such as a creaky floorboard or a shift in sleep position.) However, there are some steps you can take to make sleeping as comfortable as possible for you and try to make up some of the sleep debt you experience each night. The environment in which you sleep is one of the most important factors in creating a good night’s sleep. This includes: 1. Noise. If you experience sleep sensitivity, it is important to make sure that any unexpected noises are limited in your bedroom. Sleeping with a white noise machine or fan can help eliminate any additional environmental noises that may wake you up in the middle of the night. 2. Light. If your room lets in excessive amounts of light in the morning, it may be beneficial to invest in some blackout curtains. Keeping your room dark will help you stay asleep through the night, even as the sun is rising. It is a great way to gain as much sleep as you can before your alarm goes off in the morning. 3. Temperature. Have you ever woken up sweating, only to throw the blankets off and wake up freezing a couple hours later? The temperature in which you keep your bedroom has a large effect on your sleep. Your body temperature naturally decreases as a way to initiate sleep, so keeping a cooler bedroom can help facilitate your slumber. According to The National Sleep Foundation, the optimum bedroom temperature for a good night’s sleep should be between 60-67 degrees Fahrenheit. If you feel cold, wearing socks or keeping a hot water bottle by your feet can help dilate blood vessels and increase your internal thermostat. 4. Mattress. It may come as no surprise that what you actually sleep on also has a profound effect on the way you sleep. According to Tuck Sleep, mattresses with mid-level firmness ratings (4-6 out of 10) tend to help the most with alleviating pain, as they provide a balance between comfort and support. Mattresses that are too soft or too firm can actually increase pain levels during sleep, as they can create more pressure and target certain pain points. Sleep is an essential part of daily function, and you shouldn’t let your pain rob you from it! If you are experiencing sleep deprivation due to your chronic pain, contact St. Luke’s & East Tennessee Rehab Center today. We’ll provide you with helpful tips for gaining sleep and improving your daily life, free from pain and exhaustion.
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Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call St. Luke’s & East Tennessee Rehab Center for a complimentary injury consultation. We will guide you so you can get back to the activities you love. • Anodyne Therapy • Aquamed Dry Hydrotherapy • Aquatic Therapy • ATM (Acute • Back Pain • Carpal Tunnel • Fibromyalgia • Graston • Industrial Rehab • Integrative Dry Needling • Lymphedema • Neck Pain • Nerve Function • Osteoporosis • Pediatric Therapy • Pregnancy • Rheumatoid Arthritis • Shoulder Pain • Wound Care HAS YOUR PA I N COME BACK? Therapeutic Movement) • Hand Therapy • Incontinence 1 2 3
EXERC I SE ESSENT I AL S HELPS IMPROVE BALANCE
Exercises copyright of
STEP DOWN
901 E. Morris Blvd Morristown TN 37813 423-586-6866 1526 Bridgewater Lane Kingsport TN 37660 423-276-5431
Stand on a step. Lower one foot slowly towards the ground. Keep your hips level! Step down and then off the step. Keep your knees aligned over your feet. Repeat with each leg 10 times.
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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