It turns out, a pretty big one.

Studies have shown that patients who follow a strict vegan or Mediterranean diet experience improvements in pain symptoms. Regular exercise, controlling stress levels, and eating healthy foods all work in unison to reduce inflammation, a primary cause of chronic pain. Inflammation is the body’s immune response to toxins and injuries; a biochemical coagulation reaction that signals to the body that repair is needed. While this inflammatory process is critical to healing, the inflammation itself causes pain, and over time it can trigger chronic diseases such as heart disease, strokes, diabetes, and even depression.

Maintaining healthy cholesterol and insulin levels can keep inflammation at bay, which is especially important as patients age, where natural arthritic degeneration can cause inflammation more regularly. Fibromyalgia, a constant source of frustration for millions of patients nationwide, has also been shown to be eased with a proper anti-inflammatory diet.

While targeted interventional care is sometimes needed, one of the most exciting and easy-to-accomplish approaches to pain management is in your diet. A natural, anti-inflammatory diet helps speed along recovery from injuries and other pain conditions, and is a necessary factor in a well-rounded approach to chronic pain.

Here are three basics to fighting inflammation with your diet;

1. Eat your vegies! 8-9 Servings of vegetables each day. You can alternate several of these servings with fruit instead. Cruciferous vegetables such as Brussels Sprouts, cabbage, broccoli, and cauliflower are particularly helpful in reducing inflammation.
2. Restrict the grains. Dairy, simple carbohydrates, flour, and sugar are particularly bad choices for those in chronic pain as they tend to cause inflammation. When consuming grains, choose whole grains like barley, oats, quinoa, and brown rice over other options, and limit your intake. Olive oil and nuts are also effective inflammation fighters.
3. Avoid red meat: Now I know this one may not be all that popular, but red meat can be a significant trigger for inflammation. Replacing red meat with fish or choosing vegetarian options is always a wise decision. Alternating some red meats with chicken can also help. While chicken isn’t necessarily beneficial, it’s not a trigger of inflammation the way red meat is.

Maintaining a healthy weight, the side effect of good diet and exercise, is the best way to fight arthritis and inflammation. Get a simple exercise routine going, even if it’s only a 30 minute walk 2-3 days a week. That kind of activity can ward off pain and increase overall health and wellbeing. It can also be a time to decompress and de-stress, another major factor in keeping pain levels down.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/21139128

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

For more tips on a healthy diet and low-stress exercise regimen, consult your physician today!

941-375-3006

The post Diet and Pain Management appeared first on Restore Medical Partners.

FIGHTING AGAINST THE OPIOID EPIDEMIC

No doubt you’ve heard repeatedly about the opioid epidemic sweeping the nation. Just a few short years ago, it would be unthinkable for presidential candidates to be debating the cause and possible policy to combat this kind of rampant abuse. Now the conversation is commonplace. It’s likely that you have been touched by opioid addiction, whether through a loved one or friends of friends. It’s truly a startling public health crisis. Drug overdose is the leading cause of accidental death in the US, with over 64,000 lethal drug overdoses in 2016. Opioid addiction is driving this epidemic, with an estimated two thirds caused directly by opiates. According to the American Academy of Pain Medicine, pain is a significant public health problem that costs society at least $560-$635 billion annually, an amount equal to about $2,000.00 for everyone living in the U.S.*2. For the first time since the 1950’s, life expectancy in the US dropped for two consecutive years. The soaring deaths related to synthetic opioids are playing a tragic role in that. *3. Opioids are truly a complex subject to discuss, and those in the medical field have a particularly challenging task of fighting back.

So what can be done?

The blame for the emergence of the opioid epidemic falls on many shoulders, but there are those that are taking a stand against the rising tide. Comprehensive pain management physician specialists are needed now more than ever to take the reins in caring for these challenging patients, and fighting to ensure that they avoid becoming just another statistic. A major challenge is that many patients, as well as many physicians, don’t know what comprehensive pain management doctors even do!

Pain management has evolved significantly over the past decade, and a wave of technological and innovative advances are pushing the boundaries of what is possible to treat acute, and more critically, chronic pain. No longer is the field dominated by medicine management and the occasional steroid injection. Instead of a last resort, pain management is becoming an earlier step in typical treatment. Minimally invasive procedures and non-opioid adjunct medications have revolutionized the way pain is viewed and treated. Like most fields of medicine in the past quarter-century, pain has undergone a renaissance of sorts, and highly skilled physicians are entering the specialty and changing the game.

The titanic challenge of the opioid crisis requires a well-rounded and progressive approach. Skilled physicians such as Lindsey Job MD and Peter Fernandez MD of Restore Medical Partners in Venice and Sarasota, FL are working towards a paradigm shift in the field; shifting focus to targeted interventional therapies (x-ray guided injections, ablations, etc) and incorporating integrative medicine and physical therapy. Accurate diagnosis and treatment with guided procedures can allow patients to undergo physical therapy, setting them on a road to recovery, and most often, off of addictive opioid medications. With support from their medical teams, Physicians like these are helping to turn the tide in their communities, managing medications appropriately, catching pain early (before patients have become dependent on narcotic medications), and more importantly educating the public on their dangers.

Living with chronic pain can be a truly devastating experience for anyone. And the numbers certainly are scary. But there is a way forward; a responsible and effective way to practice pain management. The public need to know that there are options beyond dangerous opiates, and that you don’t have to live in pain due to fear of being treated with narcotic medications. Only with the correct approach can chronic pain, and the opioid epidemic with it, be contained and resolved. Only with the leadership of these innovative pain management mavericks can we combat this crisis head-on, and save the lives of thousands along the way.

Sources:

Rudd RA, Seth P, David F, Scholl L. Increases in Drug and Opioid-Involved Overdose Deaths — United States, 2010–2015. MMWR Morb Mortal Wkly Rep 2016;65:1445–1452. DOI: http://dx.doi.org/10.15585/mmwr.mm655051e1

http://www.painmed.org/patientcenter/facts_on_pain.aspx

https://www.scientificamerican.com/article/life-expectancy-in-the-u-s-is-falling-and-drug-overdose-deaths-are-soaring/

Watch ABC7 on Thursday, February 22nd at 7pm to see how Dr. Job and Restore Medical Partners are leading the charge in the fight against the opioid crisis.

The post Opioid Epidemic and Your Pain Management Physician appeared first on Restore Medical Partners.

Venice, FL, February 22, 2018– Dr. Lindsey Job, Pain Management Physician and owner of Restore Medical Partners, won a finalist Readers’ Choice award for Best Pain Management in Venice.

“It is a wonderful achievement to receive this recognition from the wonderful people of the Venice community and we hope to continue growing and providing our patients the very best pain management to achieve even greater heights. Thank you to all of our community readers for your continued support.”

The 2018 Sarasota Herald Tribune Reader’s Choice Awards were held at the Arts Center in downtown Venice Wednesday Feb, 22, 2018. Winners and finalists were invited to mingle, eat, drink and congratulate each other on their yearly accomplishments.

“The Restore Medical Partners team has been absolutely wonderful from start to finish; Dr. Job and her staff always take great care of me, and their smiling faces make my life a little bit easier. Thank you to everyone in the Restore family!”

Dr. Lindsey Job has always been passionate about Pain Management. Her achievements and training are a reflection of her pursuit of excellence in the treatment of pain syndromes. At Restore Medical Partners, our vision is to restore our patients’ lives, functionality, and get them back to doing the things that make life enjoyable. With our caring staff and quality medical services, we will begin to restore the image of Interventional Pain Management by providing a full range of treatments and services for patients suffering with neck pain, back pain, sciatic nerve pain, failed surgeries and other painful conditions.

# # #

Click HERE to view all results from the 2018 Reader’s Choice Awards.

To schedule a consultation with Restore Medical Partners call 941-375-3006.

The post Dr. Job Receives Finalist Award for Best Pain Management In Venice appeared first on Restore Medical Partners.

Maintaining healthy cholesterol and insulin levels can keep inflammation at bay, which is especially important as patients age, where natural arthritic degeneration can cause inflammation more regularly. Fibromyalgia, a constant source of frustration for millions of patients nationwide, has also been shown to be eased with a proper anti-inflammatory diet.

While targeted interventional care is sometimes needed, one of the most exciting and easy-to-accomplish approaches to pain management is in your diet. A natural, anti-inflammatory diet helps speed along recovery from injuries and other pain conditions, and is a necessary factor in a well-rounded approach to chronic pain.

Here are three basics to fighting inflammation with your diet;

1.    Eat your vegies. 

8-9 Servings of vegetables each day. You can alternate several of these servings with fruit instead. Cruciferous vegetables such as Brussels Sprouts, cabbage, broccoli, and cauliflower are particularly helpful in reducing inflammation.

2.    Restrict the grains.

Dairy, simple carbohydrates, flour, and sugar are particularly bad choices for those in chronic pain as they tend to cause inflammation. When consuming grains, choose whole grains like barley, oats, quinoa, and brown rice over other options, and limit your intake. Olive oil and nuts are also effective inflammation fighters.

3.    Avoid red meat. 

Now I know this one may not be all that popular, but red meat can be a significant trigger for inflammation. Replacing red meat with fish or choosing vegetarian options is always a wise decision. Alternating some red meats with chicken can also help. While chicken isn’t necessarily beneficial, it’s not a trigger of inflammation the way red meat is.

Maintaining a healthy weight, the side effect of good diet and exercise, is the best way to fight arthritis and inflammation. Get a simple exercise routine going, even if it’s only a 30 minute walk 2-3 days a week. That kind of activity can ward off pain and increase overall health and wellbeing. It can also be a time to decompress and de-stress, another major factor in keeping pain levels down.

The post Fighting Inflammation With Your Diet appeared first on Restore Medical Partners.

That’s no longer good enough.

With the advent of minimally invasive intentional therapies such as X-ray guided injections, radio-frequency ablation treat­ments, and spinal cord stimulation, Pain Management has become the first stop for patients experiencing pain symptoms. Instead of the dead-end practice, we’re now playing quarterback. Due to the specific training and philosophy of board-certified pain management physicians today, more and more of the share of referrals for surgery are coming from practices like ours, not directly from primary care or else­where. Patients should trial other options before going into the OR.

The July 1st regulation changes in Florida have also reinforced this issue. By placing needed restrictions on the prescription and management of opioid pain medications by non-Pain Manage­ment providers, patients are increasingly being directed to the appropriate venue for treatment earlier on in the process. The law prevents doctors from prescribing chronic opioid regimens (beyond 7 days), unless they meet specific training and background criteria.

The result so far? Our experience has been that many patients who in the past would have trialed on opioids by their primary care doctor, are now being sent to us directly before that even begins. Most of those patients don’t end up needing these narcotic medications at all, and are able to regain functionality with alternative methods. This has, and will continue to provide, a com­munity solution for reducing opioid prescription numbers: preventing them before they begin or weaning off very shortly thereafter. The impact of this transition is hard to calculate so early on, but it’s clear that putting patients experiencing pain in front of those trained to treat it will result in lower opioid doses and greater rates of recovery and relief.

Not surprisingly, the insurance com­panies agree. The big insurers have seen the numbers; guided pain management interventions prevent unnecessary operations, and often­times delay or provide an alternate to expensive and invasive surgeries. These treatments also reduce the need for expensive and dangerous medication regimens. Restore Medical Partners preaches that scale: minimally invasive treatments first, before considering more intense surgical options. Of course, sometimes surgery is needed, but oftentimes patients who thought they would need a operation are able to regain function and quality of life without it.

The field of Pain Management is rapidly changing, but the future is very clear; Interventional pain man­agement physicians are no longer the end of the road, but the begin­ning. They need to be the ones leading the way in combating the opioid crisis by providing cutting ­edge solutions for their patients. And more important still, the public need to know about it.

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Not all carpenters are created equal. Nor artists. Nor biologists. Nor bank tellers. The same is true of physicians. The educational background, real-world experience, and individual acumen dramatically affect the quality of medical providers across the spectrum. So too does the techniques they use, as well as their overall clinical strategies. In the world of interventional pain management, this could not be truer.

You’ve probably heard of epidural injections for pain, and it’s very likely that you’re only hearing half of the story. The epidural is simply a space adjacent to the spine. Commonly used in obstetrics to anesthetize women during childbirth, interventional spine physicians use this same void to accurately place anti-inflammatory medications adjacent to irritated spinal nerves. Unknown to most, there are a number of techniques for epidural injections that dramatically affect outcomes.

According to a 2016 study evaluating ESI’s performed on patients with bulging/prolapsed intervertebral discs, Transforaminal Epidural Steroid Injections were not only effective (90% improvement in study score) but significantly more efficacious than ESI’s performed via the more common interlaminar approach and the caudal approach. This improvement was reflected in not only the overall result, but it’s duration as well, with markedly better results at both 6 months and 1 year after the injection.

When clinically feasible, Restore Medical Partners physicians utilize the transforaminal approach far more often. This approach also gives them options when the patient has already undergone spine surgery and the epidural space is compromised. Utilizing highly skilled x-ray guidance professionals and evaluating the spread and flow of the contrast, Restore Medical Partners providers are able to far more accurately assess and treat radicular pain. The key advantage of the transforaminal approach is the ability to place medication much closer to the affected area than with other techniques. The improved immediate results allow patients to more easily undergo the needed therapy following their injection, but TFESI’s have also been shown to improve outcomes even in instances when the patient does ultimately require spine surgery.

This delivery can prove to be a game changer for those suffering from radiating pain who need to get through targeted physical therapy. It’s easy to forget the importance of physical therapy in conjunction with interventional techniques. Many patients require a balanced combination of both to achieve ideal results.

Instead of simply assessing ESI relief statistics 1 year after the injection with no controlled variables, we should be looking at the results of combined approaches. For example, simply changing a tire on your car and not rotating the others will cause the same tire to wear out faster. The spine really is no different. Today’s pain management techniques have shown very clearly that accuracy, technique, and a combined approach with both interventional procedures and physical therapy is the most effective strategy for reducing back pain and achieving increased quality and functionality.

Utilizing a comprehensive approach is the cornerstone of Restore Medical Partners clinical philosophy and is practiced universally by all our physicians and midlevel providers. If you suffer from radiating back pain, speak to your doctor today.

The post The Importance of Accuracy, Technique, and Approach in Interventional Pain Management appeared first on Restore Medical Partners.

– 2019 Herald Tribune Reader’s Choice Award 

Venice, FL, January 23, 2019– Restore Medical Partners won First Place for Best Pain Management Clinic in Venice in the 2019 Herald Tribune Readers’ Choice awards. They were also selected as a finalist for Best Pain Management Clinic in Sarasota, FL.

“We are beyond excited to receive this recognition from our community and surrounding areas and we hope to continue growing and providing our patients the very best pain management. It is our goal to put the care back in healthcare and we are committed to providing the best quality healthcare for our community.”

Dr. Lindsey Job, founder and CEO of Restore Medical Partners, has always been passionate about Pain Management. Restore Medical Partners opened in the Venice area in 2016 and has since been committed to their patients, community, and surrounding areas. The center of what they do is RESTORE. Restoring patients’ lives, functionality, and getting them back to doing the things that make life enjoyable.

# # #

All results from the 2019 Reader’s Choice Awards coming soon.

To schedule a consultation with Restore Medical Partners call 941-375-3006.

The post Restore Receives First Place Award for Best Pain Management in Venice appeared first on Restore Medical Partners.

But for so long these SCS solutions have mimicked that aforementioned grail; failing to provide substance to the early claims of efficacy. In short, these implants left a lot to be desired. Many physicians have shied away from these treatments as they have failed to achieve the touted results.

Varying frequencies and wave forms have since been introduced by companies competing to prove their technology the most effective. New innovations in these wave forms are now changing the game in the world of neuromodulation and spinal cord stimulation. A recent Cleveland Clinic trial utilizing new SCS burst technology proved markedly more effective than previous implants, with over 66% of patients reporting consistent relief two years into the trial, besting older therapies which fell in the 35% range. “The new device improved pain and allowed the patients to better enjoy work, hobbies and other aspects of life,” stated Dr. Bolash, a pain specialist of the Cleveland Clinic.

Technological advances have also led to a surge of DRG or “dorsal root ganglion” stimulation, which is proving to be a highly effective treatment for notoriously difficult to treat conditions such as Complex Regional Pain Syndrome (CRPS). In similar trials at the Cleveland Clinic, new DRG tech proved effective in over 80% of patients, compared with around 50% for previous stimulation treatment options.

Improved battery technology has also been a boon for the effectiveness of SCS systems, as has wireless technology, which will increasingly allow patients to have more and more control over their treatment through their cell phones and other devices.

“This really does provide a new avenue for patients who have failed everything else for years. For the first time we are seeing positive and consistent results with spinal cord stimulators, and this is massively benefitting patients, especially those seeking a non-narcotic solution to their pain,” states Lindsey Job MD, CEO of Restore Medical Partners. “There is another option for patients, and that’s what this specialty is really all about.” The field of interventional pain management has a distance yet to travel, but these advances have been rapidly reshaping the specialty and providing patients and physicians alike increasingly effective tools to provide long lasting relief and functional improvement without the use of narcotic medications. Only time will tell what the next generation of SCS systems and other pain treatments will become available, but if the present is any indication, the future of pain care looks bright.

The post Advances in Neuromodulation: Finally an answer to stubborn chronic pain? appeared first on Restore Medical Partners.

Intermittent Fasting

Intermittent fasting (IF) is a diet methodology involving limiting intake of food into short windows during the day. These short fasts typically provide a window of six or so hours per day that the participant can consume their daily intake of food, but there are many strategies of fasting to fit varied lifestyles and goals. As with any healthy diet, the general mission is reducing overall intake of calories to facilitate weight loss and overall well-being.

So how does the process work?

As we consume food, nutrients are broken down by body’s enzymes in the gastrointestinal system and result in a supply of various molecules in the bloodstream. Carbohydrates and refined grains (flour, rice, etc) break down quickly into sugar, which the cells then utilize for energy. However, unused sugars are quickly converted into fat stores. The key to avoiding this transfer? Exercise and fasting.

Exercise provides a natural use of the body’s glucose as it is released as energy and put to work. Fasting lowers the body’s insulin levels and facilitates a transition to the next source of energy, as sugar is no longer readily available. The source the body turns to is those same fat cells. This evolutionary mechanism of the human body called, gluconeogenesis (or literally “glucose creation”), was a genetic adaptation aimed at providing optimal performance to early humans in times of food shortage.

What is the science behind fasting and how long should you fast?

There are a lot of answers to this one, but we can start by looking strictly at the science. The chart below shows the various stages of the body’s use of insulin and the subsequent transition to using fast stores for energy. (Credit to Idmprogram.com for providing this informative graphic).

1. Feeding – During meals, insulin levels are raised. This allows uptake of glucose into tissues such as the muscle or brain to be used directly for energy. Excess glucose is stored as glycogen in the liver.
2. The post-absorptive phase – 6-24 hours after beginning fasting. Insulin levels start to fall. Breakdown of glycogen releases glucose for energy. Glycogen stores last for roughly 24 hours.
3. Gluconeogenesis – 24 hours to 2 days – The liver manufactures new glucose from amino acids in “gluconeogenesis”. In non-diabetic persons, glucose levels fall but stay within the normal range.
4. Ketosis – 2-3 days after beginning fasting – The low levels of insulin reached during fasting stimulate lipolysis, the breakdown of fat for energy. The storage form of fat, known as triglycerides, is broken into the glycerol backbone and three fatty acid chains. Glycerol is used for gluconeogenesis. Fatty acids may be used for directly for energy by many tissues in the body, but not the brain. Ketone bodies, capable of crossing the blood-brain barrier, are produced from fatty acids for use by the brain. After four days of fasting, approximately 75% of the energy used by the brain is provided by ketones. The two major types of ketones produced are beta hydroxybutyrate and acetoacetate, which can increase over 70-fold during fasting.
5. Protein conservation phase – >5 days – High levels of growth hormone maintain muscle mass and lean tissues. The energy for maintenance of basal metabolism is almost entirely met by the use of free fatty acids and ketones. Increased norepinephrine (adrenalin) levels prevent the decrease in metabolic rate.

The concept of fasting is to lower insulin and allow fat cells to release their stored sugar. This in turn reduces weight as fat cells are depleted. Numerous studies have pointed out the various lengths of time for this insulin drop to occur, but the consensus is it starts to pick up after about 8 hours and accelerates rapidly as you approach and pass the 24-hour mark. Glycogen, or glucose energy stores, lasts around 24 hours before depletion. After this point, almost all energy used is coming from stored fat cells. Absent other health conditions, it is generally safe for the body to endure a fast lasting 24-48 hours, as long as the individual is regularly hydrating with water.

In a recent Harvard study, intermittent fasting was shown to shed weight, reduce blood pressure, cholesterol, and improve blood sugars. Almost all studies performed show that IF is safe and effective. However, it is the timing of the fast and the length that can provide dramatic and sustainable results in weight loss and diabetes prevention. According to Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center at Harvard Medical School; “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective,”

Can you do it?

Most people, when faced with such a proposition, say that they couldn’t imagine going without food for more than 24 hours, or even simply limiting intake to a six-hour window every day.

Personally, I find that a 24 hour fast two or three days per week, is very effective. I find my appetite is suppressed, my energy levels are great, and I experience consistent and sustained weight loss. The best part? I haven’t dramatically changed what I am eating (I try to be healthy of course but it’s not a rule). For those suffering from chronic pain; weight loss, ideal energy levels, and a general avoidance of inflammatory food is even more critical.

The best diet is one that works for you. Make it too hard and you’ll crash and revert, getting rid of any gains and sometimes getting to a worse point than they started with. But with a little training (it’s more brain than body), anyone can implement intermittent or extended fasting with success.

Some closing tips

1. Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
2. Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
3. Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
4. Avoid snacking or eating at nighttime, all the time.

Sources:

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Since 1942, the average American has lost an hour of sleep, now down to 6.8 hours. This might not seem like much, but evolution and biology tend to lean on the stubborn side. The human body’s natural sleep pattern is as inherent to one’s physiology as the ability to walk. It’s the genetic programming that has allowed humanity to perform, endure, and recover, and then do it all again the next day. As with many things, this can sometimes be at odds with the stresses of modern living. In today’s fast-paced environment, not only are we are staying up later and waking earlier, but the quality of our sleep is declining too.

Thankfully modern life does have its advantages. One of those advantages is data collection. Thanks to technology, we know that in 2018, one in five Americans was using a wearable device to track their sleep. This increased focus on sleep has provided valuable insight into how much sleep Americans are getting, as well as a wealth of associated health data.

The inherent sleep deficits seen in a majority of these studies have long-reaching effects. Some studies have shown that sleep deprivation has a profound impact on reaction time, and might be as dangerous to drivers as alcohol in some instances. Sleeping less than six hours per night triples your chance of hypertension. And so on…

But what about pain?

Numerous studies into sleep deficits point to the body’s inhibited ability to recover and repair, and some research is narrowing down into those specific effects. According to a research study from the UK, “poor or insufficient sleep is actually the strongest predicator for pain in adults over 50.”

“In older adults widespread pain, that is pain that affects multiple sites in the body, is common and is associated with morbidity and disability including poor mental health and reduced physical functioning,” said Ross Wilkie, the study’s senior author. Wilkie is one of the researchers with the Arthritis Research UK Primary Care Center of Keele University in Staffordshire. “Non-restorative sleep was the strongest predictor of new onset widespread pain,” he said, and “sleep is a modifiable target,” so improving it might improve the outcomes of these people, he said.

There is little doubt that sleep deprivation negatively affects the human body, but this is especially true for those with acute and chronic pain conditions, as evidenced by new research like this. Thankfully, this knowledge gives us helpful tips on breaking this cycle of sleep problems;

Pain Relief

Seek treatment for the pain that is the primary cause of the sleep deficit.

Wind down

“Slowing down” in the final hours before going to sleep allows the body to make an easy transition to a state of rest.

Invest in Yourself

Give yourself a full eight hours to rest and recover. This won’t happen if you’re constantly up against the clock.

Eliminate Light

Light triggers serotonin production, which can keep you awake and disrupt your circadian rhythm. Reduce light while sleeping to combat this.

Lower the temperature

Most people find it easier to sleep in a cooler room, anywhere between 65-70 degrees.

Exercise and Diet

Regular physical activity and eating well can be the primary keys to good sleep hygiene.

Sources:

Poor Sleep linked to Widespread Pain

How Much Less Sleep Are You Getting Than Everyone Else?

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