Restore PT: How Does Chronic Pain Affect Your Sleep?

Restore PT: How Does Chronic Pain Affect Your Sleep?

HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body

INSIDE : •HELPFUL NUTRITION TIPS FOR A HEALTHY SUMMER •PATIENT SUCCESS STORIES •HEALTHY RECIPE •EXERCISE ESSENTIALS

DON’T LET CHRONIC PAIN KEEP YOU FROM SLEEPING LIKE A BABY!

RESTORE your mobility RESTORE your strength RESTORE your balance RESTORE your body

www.restore-rehab.com

HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body

IS AFFECTING YOUR SLEEP? CHRONIC PAIN

If pain is interfering with your sleep don’t wait, call today and let us help you get the rest you need with out the pain and exhaustion. Request Your Appointment Today!

Have you been struggling with restless nights due to persistent pain? Do you wake up uncomfortable in the middle of the night? Does simply falling asleep pose problems, with aches and pains following every move you make? If so, you are not alone. According to the 2015 Sleep in America TM Poll, 21% of Americans suffer from chronic pain, which can have significant adverse effects on sleep patterns. If your pain has been keeping you up at night, contact Restore Physical Therapy today. Why Pain Impacts Sleep Pain is strongly correlated with two large concerns in regard to general wellness: stress and poor health. These concerns are also strongly correlated with abnormal sleeping patterns, resulting in shorter sleep durations and decreased quality of sleep. When pain is combined with stress and poor health, you create a trifecta of distress on your body, which can make it difficult to achieve a healthy and full REM cycle every night. In fact, 1 in 4 people with a chronic pain condition are also diagnosed with a sleeping disorder by a doctor.

Those suffering from chronic pain lose an average of 42 minutes of sleep per night – some even higher than that. In the same poll, 65% of Americans who were not experiencing chronic pain reported having “good” or “very good” sleep quality, while only 37% of Americans who were experiencing chronic pain reported similar results. In addition, 23% of the chronic pain sufferers also reported higher levels of stress. Sleep is an essential factor in overall health and wellness. It is crucial to the ways in which our bodies function day after day. When pain results in issues with sleep, your daily life can be greatly impacted. Many people with chronic pain report that their sleeping abnormalities have interfered

with work, activities, relationships, mood,

and overall enjoyment of life.

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SERVICES/THERAPIES:

• Joint Replacements • Balance Disorders • Vestibular Rehabilitation • Sports Injuries • And More!

• Neck & Back Pain/Radiculopathy • Hip, Knee, Ankle & Foot Injuries • Elbow & Shoulder Rehabilitation • Arthritis — Painful Joints • Headaches & TMJ Disorders

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HOW CAN I IMPROVE MY 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 of it! If you are experiencing sleep deprivation due to your chronic pain, contact Restore Physical Therapy today. Request An Appointment At Restore Physical Therapy Today! We’ll provide you with helpful tips for gaining sleep and improving your daily life, free from pain and exhaustion.

856-396-8131

HEALTHY RECIPE

It’s Your Body, It’s Your Choice

Grilled Peaches

No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of New Jersey you have direct access to physical therapy!

INGREDIENTS • 4 medium ripe peaches, halved, pit removed • 1 teaspoon vegetable oil • 1/2 cup ricotta

• 1/2 cup California walnuts • 1/4 cup honey • 4 fresh mint sprigs

DIRECTIONS: Preheat oven to 350°F. Place walnuts (for marinade and salsa) on a baking sheet. Toast walnuts for 5 minutes. Remove from oven. Roughly chop when cool. Preheat grill to medium high heat. Clean and lightly oil your grill. Brush each peach half with oil (or spray with cooking spray) on both sides. Grill peaches cut down for 4-5 minutes until grill marks form. Flip with tongs and grill another 1-2 minutes until peaches are slightly tender. Remove peaches from grill and place on a large plate. To serve, place two peach halves on a plate or in a small bowl. Top each half with ricotta and chopped toasted walnuts. Drizzle with honey and garnish with mint. Serve warm.

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HELPFUL NUTRITION TIPS FOR A HEALTHY SUMMER

Patient Success Stories

Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. DRINK GREEN TEA INSTEAD OF SWEET TEA. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. SERVE SEAFOOD. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. DON’T SKIP BREAKFAST. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. SNACK AT WORK. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 5. HYDRATE OFTEN. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep

“In March I developed a sever case of sciatica that had me in consistent pain. I couldn’t stand, walk, or even sleep without being in pain. After Twelve weeks of therapy with Alex I’m pain free and able to resume and enjoy my normal activities. This is not my first successful encounter at Restore Physical Therapy and I can’t recommend the team there enough, If you’re in need of physical Therapy don’t hesitate to go to Restore Physical Therapy.” - Arthur D. — actual 5 Star Google Review “I couldn’t stand, walk, or even sleep without being in pain. After Twelve weeks of therapy with Alex I’m pain free and able to resume and enjoy my normal activities.”

drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.

6. RECOVER WITH A POST-WORKOUT SHAKE. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-

We Want to Hear Your Success Story By sharing your success story you can help us reach more people in our community — inspiring someone to find relief from pain and start the new year stronger and healthier.

building process, help your body recover from training, and boost your energy levels.

http://www.coreperformance.com/daily/ live-better/15-nutriton-tips-for-a-healthy- summer.html

Exercise Essentials Try this exercise to improve thoracic mobility. Thread the Needle (Thoracic Rotation) Go onto hands and knees. Reach across body and behind opposite arm as far as you can. Allow shoulders to roll. Now reach back and overhead, rolling shoulders the opposite direction.

Scan the QR code to go to our Google Review page and share

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