Nestor PT: Prevent Injuries with Physical Activity

Patient Success Spotlights

“I had a knee injury a year ago. I have been to two orthopedics but I could not alleviate the pain and discomfort I was feeling. I decided to see a physical therapist, which is when I did my research online and found Nestor PT. It has been the best decision thus far. I am now able to do lower body workouts that I was not doing for a year. Thanks to Dr. Nestor and his team I can now go back to training how I was before.” - Yaribel Velez “Thanks to Dr. Nestor and his team I can now go back to training how I was before.”

“I have been an athlete my whole life and I have been gaining strength in the wrong ways. Instead of feeling strong and healthy, I would just feel aches and pains. The therapists here at Nestor Physical Therapy have taught me the right way of gaining strength to avoid those constant aches and pains. Everyone here has been awesome and I’m so glad I came to Nestor PT!” - Sydney Blais “Everyone here has been awesome and I’m so glad I came to Nestor PT!”

How Can You Improve Your Sleep?

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:

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.

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

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