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:

www.iniyh.com/newsletter

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