Indy Myopain Relief Center   

Helping People Live Pain Free

Homecare


Here at Indy Myopain Relief Center, we promote self-care techniques. We want you to use these techniques to have lasting results. We have provided  some  home care techniques for you to use at the comfort of your home.

Here are some common habits, components, or conditions that may interfere with your health development.

The following table has been compiled according to the recommendations of Robert Gerwin MD, Pain and Rehabilitation Medicine, Bethesda, MD; Tim Taylor, MD and Anna Bittner, MD, of Pain Relief Home, Richmond, VA. Support studies are quoted in the text books ‘Myofascial Pain and Dysfunction’ by Travell & Simons, ‘Trigger Point Therapy for Low Back Pain’ by Sauer & Biancalana and ‘Myofascial Trigger Points’ by Dommerholt & Huijbregts.

Unhealthy habits

  • Not physically tired when going to bed
  • Eating and drinking before sleeping
  • Using cell phone, TV,  or computer close to bed time
  • Worrying about deadlines, finances, family, or friends
  • Out of synch with diurnal rhythms; especially with shift work.
  • Daytime napping for more than 45 minutes
  • Medications that interfere with deep sleep

Bedroom environment components that interfere with sleep

  • Room temperature
  • Room brightness
  • Loud alarm clock 
  • A cordless phone in the bedroom (high electromagnetic forces)
  • Room cluttered with objects
  • Pets sleeping on the bed
  • Mattresses over 8-10 years old
  • Pillows over 2 years old
  • Covers too heavy or restrictive
  • Spouse or partner that is restless, noisy, or generates too much heat.

Medical conditions that interfere with sleep

  • Respiratory disorders
  • Cardiovascular disorders
  • Gastrointestinal disorders
  • Musculoskeletal pain and dysfunction
  • Diabetes
  • Renal disorders
  • Prostate problems
  • Urinary frequency from small bladder
  • Cancer
  • Dementia
  • Dental disorders
  • Restless Leg Syndrome or Periodic Limb Movement Disorder (PLMD)
  • Fibromyalgia (alpha wave intrusion)

Here is some advice to improve your sleep.

Strategies for better sleep

  • Consistency of sleep habits – develop a routine and stick to it.
  • Expose yourself to bright light on waking – tell your body it’s daytime.
  • Expose yourself to bright light late in the day – keep your body awake longer.
  • No napping after 3 pm (45 minutes maximum per day).
  • Do a bit more physical activity during the day.
  • Develop a relaxing pre-bedtime routine.
  • Make the bedroom less noisy and less bright.
  • Remove the TV, radio, laptop and cordless phone from the bedroom.
  • Have a silent alarm clock without a bright display.
  • Keep the bedroom temperature in the low 60’s.
  • Reduce fluid consumption in the evening to avoid the need to urinate during the night.
  • Avoid caffeine and reduce alcohol intake.
  • Avoid late evening phone calls, computer games, emailing.
  • Use the guest room if necessary for uninterrupted sleep.

Pre-bed Routines

  • Have a warm (< 102° F) shower, 15 minute bath or spa bath just before bedtime (add Epsom salts).
  • Play relaxing background or ambient music.
  • Meditate or read calming books to relax.

In-bed routines

  • Breathing technique for stress relief.
    • Position the tongue on the roof of the mouth just behind the upper teeth.
      • Breathe in through the nose to a count of seven.
      • Hold the breath for a count of eight.
      • Breathe out through the mouth to a count of 4.
  • Concentrate on diaphragmatic breathing, with the abdomen rising on the inhalation.
  • Use a contract / relax method to identify and reduce muscle tension in the body.







Medications that can interfere with sleep.

  • Antihistamines: Benadryl (daytime drowsiness).
  • Sympathetic Amines: bronchodilators and decongestants.
  • Antihypertensive, Beta blockers: Clonidine, Aldomet, Reserpine (daytime drowsiness).
  • Steroids: Prednisone, dexamethasone.
  • Thyroid medications.
  • Anti-epileptics and antipsychotics (daytime drowsiness).
  • Parkinson medications: (daytime drowsiness).
  • Stimulants for ADHD.
  • Anticholinesterase drugs for Alzheimer’s.
  • Antidepressants: Prozac, Fluoxetine.
  • Analgesics: opiates, Tramadol, Ultram.
  • Chemotherapeutics: (nausea and vomiting).
  • Diuretics: (frequency at night).

 







Health in general

  • At least 7 ½ – 8 hours of sleep.
  • Eat food that is varied, brightly colored, comprehensive and can be sustainably eaten.
    • High in Omega 3s, folic acid, vitamins D, B12.
    • Foods that contains D-Phenylalanine to prevent endorphin breakdown.
    • Chocolate, cocoa, meats, wheat, soy, cheeses.
    • Eat foods that contain Tryptophan to stimulate serotonin production (combine with Vitamin B6).
      • Diary, meats, turkey, fish, whole grains, nuts, soy products, beans, rice.
  • Control your weight (don’t eat big portions of those listed above).
  • Increase your daytime exercise.
    • Switches down the amygdala and produces endorphins.
  • Get more fun in to your life – laugh more, play around.
  • Don’t sweat the small stuff – and it’s all small stuff.
  • De-stress – allocate yourself quality ‘me’ time.
  • Develop a passion – have a project.
  • Spend time helping others.
  • Follow the three components to happiness.
    • Pleasure – comfort, safety, food, shelter.
    • Engagement – be personally involved with other people or causes.
    • Meaning – develop purposes in life.