Sleep Smarter and Better With These Easy-to-Follow Tips and Tricks There are reams of research on the importance of quality sleep for your overall health and wellness. The Obesity Society has found a link between poor sleep and weight gain. Studies from the National Institute of Health (NHI) have linked sleep duration and quality to athletic performance, cognitive function, and mood regulation. NHI studies have also linked poor sleep to inflammation, depression, and decreased immune function. Needless to say, a good night’s sleep is very important, but how do you go about getting those eight hours? Turns out our homes and habits can disrupt our sleeping patterns, causing us to wake up in the middle of the night and miss out on the benefits of uninterrupted rest. Here are a few easy tips to help you get the best sleep possible. STAY ON SCHEDULE “Consistency is the cornerstone of a healthy sleep routine,” says Dr. Michael Breus, a sleep expert. “Going to bed and waking at the same time each day can make you more likely to get a sufficient amount of sleep on a regular basis.” Our bodies are programmed to behave habitually. Messing with your sleep habits keeps your body guessing and prevents you from getting optimal rest.
KILL THE LIGHT A dark room is an important boon for good sleep. According to Harvard Health, blue light in particular, which is emitted from screens and energy- efficient lights, has been shown to disrupt sleep patterns. It’s a good idea to shut off all of these lights at least two hours before you plan to tuck in. Another smart tactic is to hide your alarm clock in a drawer or turn it around so you don’t have neon numbers staring you in the face all night. KEEP THE RIGHT AMOUNT OF FUEL IN YOUR TANK When it comes to how much food you should have in your stomach before sleep, you should follow the Goldilocks principle. Too little will leave your body hungry and unable to rest. Too much will force it to work on digesting, which is also a hindrance to quality sleep. Shoot for just right.
SUCCESS STORIES
“The experience here was miraculous. The atmosphere was always light even though dedicated physical therapy was being done. Decades of martial arts caused my right shoulder strength to deteriorate greatly. Strength, range of motion, and flexibility all suffered, and the pain was constant and disheartening. But the trainers and routine tailored to my injury allowed me to get back to my martial arts training and gave me the ability to simply move my arms with normal exercises, I slowly improved and my pain level decreased. Now I can walk properly and climb stairs. I am walking over a mile at a time and am back to most of my farm work. It was a very positive experience.” –Louise Hebeler “Before I came to physical therapy, I had injured my back. I had trouble walking properly and could not climb stairs. I had constant back pain and a very weak left leg. Coming to PT made all the difference. Everyone was extremely helpful and friendly and were always answering my questions. Through the
Late-Summer Panzanella Panzanella, a Tuscan favorite, is a salad that features hearty chunks of bread instead of leafy greens as its base. What could be better for a late-summer cookout?
Inspired by Food Network
Ingredients
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1 small loaf French bread, cut into 1-inch cubes (6 cups) 3 tablespoons extra-virgin olive oil 2 large tomatoes, cubed 2 red bell peppers, seeded and cubed
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1/2 red onion, thinly sliced
1 cucumber, sliced into rounds
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20 basil leaves, chopped
Salt, to taste
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Vinaigrette
Directions 1. In a large sauté pan, set to medium-low heat and add olive oil. Add bread and 1 teaspoon salt and toss often for 10 minutes or until toasted. 2. In a large bowl, mix vegetables and herbs. Toss in bread and your favorite vinaigrette and mix again. 3. Serve immediately or let sit 30 minutes to allow the flavors to meld together.
movements again. I can’t say enough about how phenomenal this experience has been. It’s not hyperbole to say that my shoulder feels better now than it has in close to a decade. Every single person has been wonderful.”
–Jordan Dos Santos
Professional Physical Therapy | 508-528-6100 • 3
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