One of the best things you can do for yourself to take care of your health and happiness is sleep! | |
Hello scott,
Get more sleep... It sounds simple, but many people simply don’t sleep due to stress, anxiety, busy schedules, or poor sleep habits. The good news is that it’s not that hard to change patterns and get yourself to sleep, as well as make up for sleep. That’s right …”make up” for sleep.
There are many things that wake us at night: spouses who are restless sleepers, watching the doom and gloom news before we go to sleep, eating heavy meals before we go to sleep, and sometimes just stress and stress of the day. Sometimes, you’re actually working late at night or other factors. It keeps you from getting to sleep on time or makes you get up too early.
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The good news is that sleep is cumulative! That means that if you have a bad night's sleep, you can make it up by taking a nap! Naps have been proven to be highly effective for improving health overall, productivity, and our sense of well-being.
Plus, they are a great way to get away from the stresses of the day and let yourself regroup for the second half of the day, refreshed and ready to take on whatever challenges have come up. Even 15 or 20 minutes makes a world of difference, and you will never regret taking the time to take care of yourself!
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Here are a few Sleep Enhancing Tips to make you a champion Sleeeper… and healthier! | |
Develop a Bedtime Routine: | |  |
Developing a consistent bedtime routine is essential for signaling to your body that it’s time to wind down, thereby promoting relaxation and improving sleep quality. By incorporating calming activities such as reading, gentle stretching, or meditation, individuals can create an environment conducive to restful sleep, ultimately enhancing their overall well-being and health. | | |
Stop Watching Stressful Shows or News Before Lights Out: | | |
After 9/11- I had nightmares every night seeing the planes fly into those buildings. I finally became aware that the state we are in at night, when we get sleepy, is ALPHA, that same state we achieve when we meditate! Our minds are relaxed and open to suggestion… and what we see and hear is taken into the brain and creates thought patterns and often images...as the subconscious works and process in images. | | | |
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Eating larger meals earlier in the day can significantly enhance digestion and reduce discomfort, allowing ample time for the body to process food before bedtime. This practice not only supports better digestive health but also aligns with the body's natural circadian rhythms, promoting overall well-being and restful sleep. | | |
Find Your Optimal Exercise Time: | | |
People have different circadian rhythms, meaning some individuals naturally perform better during the morning (early birds), while others excel later in the day (night owls). These variations can significantly impact sleep quality, as following a schedule that aligns with one’s natural rhythm tends to promote better sleep, while misalignment can lead to sleep disturbances. | | |
Try and Avoid Lights and Noise If Possible: | | |
Creating a dark, quiet sleep environment can significantly enhance sleep quality, as darkness promotes the production of melatonin, the hormone that regulates sleep. To minimize disruptions from a snoring or restless partner, consider using earplugs, white noise machines, or separate sleeping arrangements if necessary. | | |
Avoid Caffeine in the Late Part of the Day: | | |
Limiting caffeine intake in the afternoon and evening is crucial for improving sleep quality. Caffeine can stay in your system for several hours and disrupt your ability to fall asleep. Opt for caffeine-free beverages in the later part of the day to help your body wind down naturally and prepare for restful sleep. | | |
Meditate...
it Really
Works:
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Incorporating meditation into your daily routine can help calm the mind and reduce stress, making it easier to fall asleep and stay asleep throughout the night. For more guidance on meditation techniques, check out our latest newsletter, which covers this topic in depth or learn more about meditation and relaxation on our website www.docinthehouse.com. | | |
If you suspect medical issues, have them checked out: | |
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Sleep Apnea is a very common cause of awakening and can be dangerous if severe. Sleep apnea is a prevalent sleep disorder characterized by repeated interruptions in breathing during sleep, which can cause frequent awakenings and disrupt the sleep cycle. If left untreated, severe sleep apnea can increase the risk of serious health issues such as high blood pressure, heart disease, and stroke.
Most cases of Sleep Apnea are mild and can be helped by simple things. For instance, switching to sleeping on your side instead of your back can help keep the airways open. Additionally, weight loss can reduce the fatty tissues around the throat and the abdomen and the diaphragm which powers breathing, that contribute to airway obstruction, improving symptoms and sleep quality.
For individuals with moderate to severe sleep apnea, Continuous Positive Airway Pressure (CPAP) therapy is a highly effective treatment. CPAP equipment uses a mask or simple nasal inserts connected to a machine that deliver a steady stream of air, keeping the airways open during sleep and preventing interruptions in breathing. This helps to maintain a more consistent sleep cycle, reduces daytime fatigue, and can significantly lower the risks associated with untreated sleep apnea.
While CPAP therapy may take some time to adjust to, it often provides considerable relief and improves overall health outcomes for those with more severe cases. Medical Meditation and or a noise muffling mask can help make this more comfortable and pleasant for the user.
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For a Peaceful Sleep with Your CPAP Machine, Take a Look at Doctor in the House's RespiMask and Sleep Mask Air | |
Carpal Tunnel Pain - The Hidden Sleep Villian | | |
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Carpal tunnel syndrome, a condition where the median nerve in the wrist becomes compressed, can cause numbness, tingling, and pain that often disrupts sleep.
Interestingly, studies show that approximately 30% of individuals with sleep apnea also experience carpal tunnel symptoms, and the causes of both overlap. Wearing a semi-flexible Wrist Neutral brace - that keeps the wrist in a neutral position can alleviate symptoms by reducing pressure on the median nerve.
The Miracle Splint, designed by Dr. Scott Fried, is specially made for this type of problem. Its semi-flexible design without rigid bars allows for comfortable support. By addressing underlying wrist discomfort, this splint has helped thousands of people avoid surgery and regain restful sleep.
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View Our Miracle Splint Pro Wrist Brace | |
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Taking care of yourself is important, and remember, you are the only one in charge of you and your life. Just like Nike inspires us with its mantra, "Just Do It," you too can enhance your health.
By choosing to prioritize your well-being, you empower yourself to make informed decisions that can lead to a healthier, more active life. At Doctor In The House, we believe that effective care is not just a luxury; it's within your reach. With our doctor-developed orthopedic products and educational resources, you have the tools to embark on your healing journey. So take that leap—quality care is just a decision away!
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Medtrade Expo + Conference is Only 4 Months Away! | |
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We are thrilled to invite you to join us at Medtrade 2025, where Doctor in the House will unveil the latest breakthroughs in flexible HCPCS-approved bracing and innovative home medical equipment (HME) solutions.
The Doctor in the House Difference:
• Doctor-Developed: Every product is designed by an orthopedic surgeon, ensuring that each brace meets specific medical needs.
• Customizable Fit: Our products offer a perfect fit thanks to customizable panels and moldable materials, providing superior comfort and stability.
• Innovative Design for Healing: Unlike rigid, traditional braces, our solutions promote dynamic motion and support, aiding recovery while allowing for everyday movement.
• Tailored for Multiple Conditions: We address a wide range of medical conditions, from carpal tunnel syndrome to arthritis, providing a comprehensive solution for both pain management and injury recovery.
Our Medical Team of therapists, doctors, PA’s, and Shipping and Receiving Experts provides professional support to your staff and your patients. Just Call!
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Since its inception in 1979, Medtrade has been a cornerstone event for top manufacturers, healthcare professionals, and groundbreaking products that redefine the standards in HME.
As a dedicated surgeon and medical professional who designs effective medical braces tested on real patients, we are proud to be among the premier manufacturers showcased at this prestigious event we’ve enjoyed for so many years.
We look forward to connecting with you to explore how our innovative solutions can enhance patient care and support your business. Let’s work together to create better outcomes for your patients!
See you at Medtrade 2025!
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