503-295-0730 info@apmconline.org
Sleeping through the holidays

Sleeping through the holidays

sleeping-xmas-babyI’m not trying to suggest that you actually sleep through the holidays but rather that you learn ways which may help you to get a great night’s rest during the holidays.  As we all know, this time of year brings plenty of cheer, social interaction and let’s face it, stress, and getting a good night’s rest may be difficult to achieve.  Here are a few simple steps you can follow that will have you sleeping like a baby!

  1. Go to sleep and wake up at the same time each day. Keeping a regular sleep schedule, even on weekends, helps to develop a sleep-wake rhythm that encourages better sleep.
  2. Create a comfortable sleep environment. You can try to control a number of the elements in your bedroom that will promote good sleep such as:Light – Keep your bedroom as dark as possible. You might even consider wearing an eye mask.Comfort – A good mattress can improve the quality of sleep.
  3. Function.  Try not to use your bedroom for work activities, such as balancing the checkbook or studying. Make your bedroom a stress-free zone.
  4. Reduce noise.  Less noise means more sleep. You can reduce noise levels with rugs and drapes, earplugs, background “white” noise (such as a fan), or soothing music.
  5. Temperature.  For most people cool is better than hot.
  6. Avoid alcohol and caffeine. Alcohol may help you get to sleep, but it will make your sleep restless and uneasy. Caffeine – contained in tea, cola and chocolate, as well as coffee – is a stimulant and can cause problems for people trying to fall asleep.
  7. Watch your diet. A heavy meal or spicy foods before bedtime can lead to nighttime discomfort and fluids can require disruptive trips to the bathroom. A light snack, however, can prevent hunger pangs and help you sleep better.
  8. Get out of bed if you’re not sleeping. If you don’t fall asleep within 15 minutes, get up. Get back into bed only when you feel sleepy.
  9. Exercise regularly. Exercising in the afternoon – at least three hours before bedtime, so you won’t be too “revved up” – will help you get a deeper, more restful sleep.
  10. Cut back on or stop tobacco use. Nicotine, like caffeine, is a stimulant. It may cause problems with falling asleep, waking up, and nightmares.
  11. Avoid watching the clock. Set the alarm and place the clock out of sight. Constant checking can even cause insomnia.
  12. Create a relaxing bedtime routine. Read a good book, listen to music, practice relaxation techniques, or take a warm bath.
  13. Talk to your doctor. Discuss your sleep problems with your doctor and discover if prescription of a sleep aid is appropriate for you.

If you think about it, these tips can help all year long.  No one needs a special occasion or holiday to get a good night’s rest…. why not start now?  Sweet dreams!

 

Why Use Compounded Topical Medications for Focused Pain Relief

Why Use Compounded Topical Medications for Focused Pain Relief

images (3)As interventional and pain medicine specialists, we are always interested in ways to reduce oral narcotics. We recently started utilizing topical (applied to the skin) compounded pain creams for post-procedure, injection site pain and found that many of our patients found this approach to be very effective for their baseline pain as well. It works great on its own or in combination with other therapies. It has proven effective for back and neck pain, arthritis, different types of neuropathies, and even headaches resulting from occipital neuralgia or migraine.

The topical application of a custom compounded cream has many advantages, including:

  • Delivers relief directly to pain receptors
  • Minimizes absorption into the blood stream
  • Blocks portions of the inflammatory cascade
  • Provides prompt measurable and identifiable pain relief
  • Produces fewer side effects
  • Reduces the possibility of adverse drug interactions
  • Formulations are non-addictive
  • Reduces organ toxicity
  • Improves patient compliance and outcomes

In addition, all medicinal ingredients are FDA approved.

There are other benefits of compounded topical medications as well. These include:

  • Some people are allergic to certain inactive ingredients in a medication, such as a preservative or dye. With our specially prepared creams, we can eliminate allergic ingredients.
  • For those who have difficulty swallowing pills, capsules or tablets, the topical application of a cream increases the likelihood patients will comply with treatment.
  • If a patient has a hard-to-treat condition that doesn’t respond to off-the-shelf prescriptions
  • An added benefit is that these preparations are generally covered by insurance carriers without preauthorization and do not entail much out of pocket expense for the patient. In addition, they are delivered right to your home.  Please contact info@apmconline.org if you would like additional information.