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MineFit TidBit: Sleep and Pain

Posted By Darrell Smith, Friday, April 15, 2016

Recent experimental studies suggest that sleep disturbance may impair key processes that contribute to the development and maintenance of chronic pain (J Pain. 2013 Dec; 14(12): 1539–1552.). Pain is a physical and emotional signal of bodily harm that strongly motivates behavior — much of which is present on the job, motivating task performance, attention, and focus. Sleep is a behaviorally regulated drive that broadly serves to maintain homeostasis and optimize function across multiple physiologic systems, but is often disrupted by chronic injury. How can one learn to rest and sleep better each day to treat every-day “pain” and avoid potential injury which can negatively impact sleep patterns?

These 5 TidBits are proven to encourage sleep, reduce pain, and work together to help you wake up feeling better:

-When you arrive home: take off your shoes, lay on your back, hug your knees to your chest, and roll your feet in circles.
-Then, with your favorite show on or while talking to your kids or family or pet, just lift one leg in the air and hold it up with your hands.  
-Move onto your tummy and just stay there for a while with your forehead in your hands. Then push your chest open, using your arms to raise, to open your lungs 
-When you sit for dinner, cross one leg over the other to do a hip stretch while eating your meal.
-After dinner, pull your arms open and out as long as you can get them and breathe through the chest.  

And enjoy a better night’s rest to prepare you for the day ahead! (don’t forget to pack a snack!)  

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