11/03/2025
As a Physical Therapist I have been trained and participate in ongoing chronic pain education.
As our understanding of science continues to compound, clarify, correct itself some things have helped me consistently provide results for my clients.
Disclaimer: this is for entertainment purposes and is not intended to replace the education, care, and oversight of your current provider.
#3. Bed time: finding a bed time specifically targeting going to bed before 10 pm. For many this is unreasonable as they continue to insist going to bed at 1, or 2, or 3 in the am in order to get in the Netflix gaming or whatever other activities occur after 10pm. Progress towards an earlier bedtime. We need 4-6, 90 minute sleep cycles.
#2: Limit caffeine after 4 pm and for more sensitive individuals no caffeine after 12 pm. Alcohol consumption also has been linked to disrupted sleep cycles, while inebriation may lead to loss of consciousness the quality of that sleep can be very poor.
#1: Three bout of walking during the day in preparation of any quality sleep schedule. Specifically walking after you finally meal of the day. Quality walking consists of minimum 5 minutes brisk walking to the speed of difficulty holding a conversation.
if you need help with any of these in your sleep, schedule or recovery program, feel free to comment “Sandman “ and we can start the process of a virtual or in person visit.
