"It is far too easy to discourage, all too easy to criticize, to complain, to rebuke. Let us try instead to see even a small amount of good in a person and concentrate on that. Let us be quicker to praise than to find fault. Let us be quicker to thank others than to complain." DT

It is December 7th, 2020 as I write my last e-newsletter of this challenging, historic year. Most of us continue to struggle through the pandemic, never truly knowing how to beat this virus or its effects on our lives. I feel blessed because my wife and I and our immediate family have somehow avoided it so far. I feel further blessed that only one of my nine brothers and sisters have had it, and even more blessed that my 92- and 93-year-old Dad & Mom have not gotten the virus yet. Why not? Your guess is as good as mine.

I would like to say that it is because we have all taken so many precautions. Based on friends and other close acquaintances, I know that is not the case. I know friends and others that have, seemingly, taken every precaution and somehow still gotten the virus. 

It is with this in mind that I use the quote above. For a couple of months in my newsletters, I have tried to send a message of being kind to all and grateful for our blessings. As the Christmas Season and Holidays come upon us, I will continue to pray that, I, as well as my family, friends, and our community, find a way to get through these difficult times and find some way to see the “silver lining” in what may be the some of the darkest clouds we may have ever encountered.

My Dad is in a memory care unit which will not allow us in to see him. At 92 years old, this is a sad, challenging time. My Mom is staying with 2 of my sisters. They are also very protective, and this is causing our family a great deal of stress and divisiveness. Some family members are less stressed about the virus and more open to visiting, and others are not. These are all personal judgments and decisions which may be best handled by giving each person the benefit of the doubt and respecting the other. To stand and pontificate about why either person’s stance is the only way, will not help any of us become more loving and caring to one another.

It is with this in mind, that I have chosen to end the year 2020 with the quote above.  I’m hoping I will be able to be much kinder in the coming year and am wishing and hoping that you will be able to find more joy in your life by giving others the benefit of the doubt and by being kinder as well.

We are thankful that we have been able to be here for the patients who needed us for the entire 2020 year. We are a smaller team but are just as committed as we have been for over 30 years. Enjoy the upcoming holiday and Christmas Season, and try to see the “silver lining” on the days that seem cloudier than most!

Happy Holidays & Merry Christmas,
Fran McDonald, PT,DPT,OCS
10 Habits for Better Sleep

Sleep is an essential part of our well-being and plays an important role in healing, muscle recovery, and memory. Adults should get seven or more hours of sleep a night. School-aged children and teenagers need eight to 11 hours. Regardless of age, everyone should get a minimum of seven or more hours of sleep each night.

Managing your sleep is key to your overall health. Not getting enough sleep can be a problem and can contribute to the development of chronic pain. It also may worsen anxiety or depression symptoms. So, what should you do if you are not getting enough sleep?

Sleep can be altered for several reasons, but there are many things that you can control when it comes to sleep. Risk factors for short sleep spans include obesity, physical inactivity, daily smoking, and too much alcohol use. If you have difficulty getting comfortable at night, a physical therapist can help you with positioning.
Physical therapists (PTs) are movement experts who improve quality of life through prescribed exercise, hands-on care, and patient education. After an evaluation, PTs create treatment plans for a patient’s specific needs and goals.

Good sleep hygiene, the practice of healthy behaviors you can do to affect your sleep routine, is a great place to start. Healthy sleep requires your effort throughout the day, as well as before bedtime.

Try these sleep hygiene tips to improve the quality of your sleep.

During the day
1. Do more physical activity.
Staying active helps in getting restful sleep. Once cleared by a health care provider, try to get 150 minutes of moderate exercise each week. A physical therapist can help you find the right exercises for your needs and abilities.

2. Increase your exposure to light.
The lack of Vitamin D is linked to a higher risk of sleep disorders. Consider increasing your exposure to light during the day.

3. Avoid long napping.
As an adult, if you take naps, keep them to 20 minutes or less.

4. Don’t smoke.
If you are a smoker, stop smoking two to three hours before going to sleep.

5. Limit alcohol.
If you drink alcohol, do so sparingly.

6. Avoid caffeine after midday.
Caffeine is a stimulant that can make you more alert and limit restfulness. It is also a diuretic that can increase your need to urinate at night.

Before bed
7. Get enough sleep.
Set a bedtime that will allow seven or more hours of sleep.

8. Keep a sleep schedule.
Wake up and go to bed at the same time every day.

9. Set the temperature.
According to the National Sleep Foundation, somewhere around 65 degrees makes for the best sleep. Assure that the temperature is right for you, and you have the necessary blankets and pillows for your comfort.

10. Create a relaxing bedtime routine.
This may include dimming the lights, avoiding the use of technology, and reducing noises. Using meditation or soft relaxing sounds can help prepare you for sleep.
 Keep in mind some medications may change how well you sleep. Talk to your doctor or pharmacist about timing your medications to promote a balance of sleep and wakefulness.

If sleep remains difficult, keep a sleep diary to learn more about your sleep patterns and discuss it with your physical therapist. A PT also can help you if you experience pain or discomfort that limits your movements or disturbs your sleep. Learning the right exercises and positions may be helpful for you.

**article from choosept.com
MPT Happenings


December 24th & 25th : Closed
December 31st: 7:00 am- 1:00 pm
January 1st: Closed

McDonald Physical Therapy
(574) 233-5754