{"id":74,"date":"2014-02-17T11:29:19","date_gmt":"2014-02-17T11:29:19","guid":{"rendered":"http:\/\/localhost\/?page_id=74"},"modified":"2017-02-20T14:07:21","modified_gmt":"2017-02-20T03:07:21","slug":"sleep","status":"publish","type":"page","link":"https:\/\/rsi.org.au\/index.php\/living-with-rsi\/sleep\/","title":{"rendered":"Sleep"},"content":{"rendered":"<p>A good night\u2019s sleep prepares you for the day ahead. If worry and pain is unsettling your sleep, you could try:<\/p>\n<ul>\n<li>Valerian \u2013 a herbal relaxant which helps aid sleep<\/li>\n<li>Biofeedback &#8211; talk to your doctor about options<\/li>\n<li>Self relaxation techniques (including abdominal breathing and deep breathing, visualisation, listening to calming music, reading before sleep, and taking a hot bath)<\/li>\n<li>Yoga<\/li>\n<li>Meditation<\/li>\n<li>Multiple pillows, and pillows of good quality with neck support. If you wish to make a normal pillow more supportive for your neck, roll a towel into a cylinder so it measures about 4 inches across and is the length of your pillow. Place this inside your pillowcase at the edge of the pillow<\/li>\n<li>Proper neck support whilst sleeping is important \u2013 experiment and find a position that is comfortable and provides good support for your neck<\/li>\n<li>Talk to your GP about exchanging rigid splints with a folded bath towel wrapped round the arm and elbow (not too tightly), or using soft splints or gloves.<\/li>\n<\/ul>\n<p>Sleep-inducing drugs are not recommended except for short periods under a doctor\u2019s supervision. Some people with RSI find a TENS machine enables them to sleep by minimising the pain. For ongoing sleep problems, use a routine to wind down before sleep, and make a regular time to both go to sleep and wake up.<\/p>\n<h2>Sleep routine<\/h2>\n<ul>\n<li>Relax and get ready for sleep by winding down with an hour of television, reading or listening to music before bedtime<\/li>\n<li>&#8216;Switch off\u2019 from the day\u2019s activities and problems. If necessary, make a list of all the things on your mind, and decide to deal with them the next day<\/li>\n<li>If you have trouble \u2018switching off\u2019 at night, learn a relaxation technique and practice it before using it to help you get to sleep<\/li>\n<li>Make sure your bed and bedroom are not too hot nor too cold<\/li>\n<\/ul>\n<h2>At bedtime<\/h2>\n<ul>\n<li>Develop a bedtime routine (warm bath, snack, clean teeth, etc) and carry it out every night. Your body will learn to recognise that it is time for sleep<\/li>\n<li>Go to bed only when you feel sleepy<\/li>\n<li>Don\u2019t read or watch television in your bedroom<\/li>\n<li>Enjoy relaxing in bed even if you don\u2019t fall asleep immediately<\/li>\n<li>If you can\u2019t fall asleep or get back to sleep, think of pleasant things<\/li>\n<li>Get up at the same time each morning, even if you feel tired. This also helps your body develop a regular routine for sleep<\/li>\n<\/ul>\n<h2>Useful sleep websites<\/h2>\n<ul>\n<li><a href=\"http:\/\/www.sleepfoundation.org\">www.sleepfoundation.org<\/a><\/li>\n<li><a href=\"http:\/\/www.aasmnet.org\">www.aasmnet.org<\/a><\/li>\n<li><a href=\"http:\/\/www.thesleepsite.com\">www.thesleepsite.com<\/a><\/li>\n<li><a href=\"http:\/\/www.shuteye.com\">www.shuteye.com<\/a><\/li>\n<\/ul>\n<h3 style=\"text-align: left;\">While you&#8217;re here&#8230;<\/h3>\n<p style=\"text-align: left;\">While you\u2019re here, how about helping us out with a donation?<\/p>\n<p style=\"text-align: left;\">\nWe\u2019re a really small organisation doing a really big job. We give people with RSI across Australia the info they need to get the right treatments, navigate the worker\u2019s compensation system and better manage daily life.<br \/>\nEvery little bit helps \u2013 so make a donation <a href=\"&quot;https:\/\/www.givenow.com.au\/rsiact\">here <\/a>to help us as Australia&#8217;s only RSI support organisation.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A good night\u2019s sleep prepares you for the day ahead. If worry and pain is unsettling your sleep, you could try: Valerian \u2013 a herbal relaxant which helps aid sleep Biofeedback &#8211; talk to your doctor about options Self relaxation techniques (including abdominal breathing and deep breathing, visualisation, listening to [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":56,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-74","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/rsi.org.au\/index.php\/wp-json\/wp\/v2\/pages\/74","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rsi.org.au\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/rsi.org.au\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/rsi.org.au\/index.php\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/rsi.org.au\/index.php\/wp-json\/wp\/v2\/comments?post=74"}],"version-history":[{"count":6,"href":"https:\/\/rsi.org.au\/index.php\/wp-json\/wp\/v2\/pages\/74\/revisions"}],"predecessor-version":[{"id":814,"href":"https:\/\/rsi.org.au\/index.php\/wp-json\/wp\/v2\/pages\/74\/revisions\/814"}],"up":[{"embeddable":true,"href":"https:\/\/rsi.org.au\/index.php\/wp-json\/wp\/v2\/pages\/56"}],"wp:attachment":[{"href":"https:\/\/rsi.org.au\/index.php\/wp-json\/wp\/v2\/media?parent=74"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}