THE LITTLE-KNOWN CONNECTION BETWEEN PAINAND SLEEP
And How a PT Can Help YouWith Both
Do you have a comfortable mattress? Does your pillow support your neck? Are you going to bed at the same time every night? Considering these questions, as well as double-checking your diet and exercise routines and identifying bad habits, can set you up for a good night of sleep that will help ease your pain. However, if you’ve done all these things and are still struggling, it might be time to turn to a physical therapist for help. There are multiple things a good PT can do to help you get better sleep. Here at Horizon PT, our physical therapists are experts at teaching techniques like autogenic relaxation, progressive muscle relaxation, and visualization, all of which promote sleep. They can also identify the cause of your pain then treat it with hands- on techniques like joint mobilization and massage. This array of techniques, combined with stretches and strengthening exercises, has helped many of our patients ditch counting sheep and get back to sleeping deeply. If you’re losing sleep because of pain or have insomnia that’s getting in the way of your recovery, we can help. Call Horizon PT today at 810-620-8042 to get on track for a well-rested, pain-free life.
If you struggle with pain on a regular basis, odds are you’ve tried just about everything to mitigate it, frommedication to exercise. But have you considered that you just might not be getting enough sleep to heal? According to the Centers for Disease Control and Prevention, only 1 in 3 Americans gets a healthy amount of sleep on a regular basis. This is a huge problem because missing sleep can contribute to issues like obesity, diabetes, heart disease, and depression. It can also intensify pain! In fact, pain and sleep are very closely related. Some people sleep more to escape from pain, while others have pain that keeps them from sleeping. According to the Cleveland Clinic, up to two- thirds of patients with chronic pain also suffer from sleep disorders, particularly insomnia. If you’re having trouble getting to sleep or find yourself waking up in the middle of the night, a good first step to fixing your problem is reevaluating your environment. Is your bedroom dark and quiet?
Sticky and Sweet Pork ‘Ribs’
Have a Laugh
Inspired by Bon Appétit
Ingredients
• • • • • • •
2 heads garlic, cloves separated
3 thumbs ginger, chopped
• • • • •
1/3 cup oyster sauce
1 cup hoisin sauce 3/4 cup fish sauce
1/3 cup toasted sesame oil
5 lbs boneless pork shoulder, flattened
2/3 cup honey
3/4 cup brown sugar
2/3 cup rice wine 1/2 cup chili oil
1 tbsp molasses
Directions
1. In a blender, purée garlic, ginger, hoisin sauce, fish sauce, honey, rice wine, chili oil, oyster sauce, and toasted sesame oil until smooth. 2. Reserve and chill 1 1/2 cups for later use. 3. In a bag, add the remaining mixture and pork shoulder. Marinate for at least 8 hours. 4. Using a convection plate on the grill, cook pork until the thickest part reaches an internal temperature of 140–145 F. 5. In a large saucepan, simmer brown sugar, molasses, and reservedmarinade for 6–8minutes. 6. Baste the pork with the brown sugar glaze for 2 minutes before serving.
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