Nov 28 2024 59 mins
In this Pt. 2 of sleep episode, Dan and Juz cover the conservative measures around improving your sleep, particularly if you struggle with insomnia, or painsomnia, as many pain patients refer to the challenge of falling asleep. They cover external and environmental factors including circadian rhythm, as well as internal or behavioral variables that affect our sleep quality and drive. They dive into special topics and strategies around constructing an effective wind down routine including releases and diaphragmatic breathing, and how to nap in a way that is more helpful than harmful so you can feel tired when you want to, and have energy when you need it. Listen if you're a patient struggling with sleep, or a clinician looking for more effective resources and communication to help your patients improve this piece of pain.
Resources:
Timestamps:
00:00 Official Intro
00:18 Intro to Sleep Part 2
02:14 Justine's Sleep Breakdown
03:23 Internal Breakdown: Stress
05:37 Caffeine
07:24 Nicotine
08:00 Alcohol
10:17 CBD/THC
12:59 Exercise
15:00 Screen Time
17:29 Relaxation Techniques
18:51 Napping
23:56 Napping Strategies
29:23 External Environment
35:40 Circadian Rhythm Abnormalities
44:31 Wind Down Strategies
48:22 Breathing
54:15 Release Techniques
58:12 Wrap-up
59:19 Disclaimer