Exercise Essentials
How Can I Improve My Sleep?
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 Abilities Abound Physical Therapy today. We’ll provide you with helpful tips for gaining sleep and improving your daily life, free from pain and exhaustion.
SIDE NECK STRETCH Place one hand on the side of your head, then pull your head towards your shoulder. Hold for 15 seconds and repeat on both sides. This helps relieve neck pain.
Exercises copyright of www.simpleset.net
Featured Service
Cupping Therapy
While the popularity of cupping has significantly increased in the past recent years, it isn’t a new practice. In fact, it was originally used by the ancient Chinese, Egyptian, and Middle Eastern cultures. It is an ancient form of alternative medicine that is performed by placing cups on the skin, in order to create suction.
Types of massages we offer:
• Deep Tissue • Swedish • Hot Stone • Prenatal Massage
• Sports Massage • Chair Massage • Aromatherapy • Reflexology
Have pain that won’t go away? We want to help! Call us today at (804) 529-5178 or visit www.abilitiesapwc.com
Call for pricing information or email us at wellness@abilitiesapt.com
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