Getting a proper night’s sleep is one of the most important ways to manage stress, pain, and feel prepared to tackle your day confidently. When you can’t sleep, you feel the effects the next day both physically and mentally. Chronic sleeplessness, or insomnia, can lead and contribute to a variety of larger health issues.
Physiotherapy provides tools to help you get a better night’s sleep. It can help you manage pain more effectively, relax before bed, and help you find lifestyle changes to better improve your sleep schedule.
The Benefits of A Good Night’s Sleep
Most adults need seven to nine hours of sleep each night in order to function at their fullest the next day.
Benefits of a full night’s sleep include:
- Improved memory
- Improved decision making and attention to detail
- Improved tissue and muscle repair
- Improved immune system functioning
- Improved regulation of insulin, which helps manage cravings and weight
- Improved regulation of cortisol, the stress hormone
- Less irritability and improved mood
With irregular or incomplete sleep habits, your immune system, muscle repair, and mental faculties suffer. People are often more irritable and easily upset when they don’t get enough sleep.
Importantly, people suffering from back pain, joint pain, neck pain, headaches, chronic pain, or injuries may find the pain worse after not sleeping and therefore harder to fall asleep the next night due to the increased pain.
Breaking this cycle is important to help the body recover from injuries and manage pain effectively.
How Physiotherapy Can Help With Sleep Patterns and Sleep Disturbances
A physiotherapist can make recommendations to help you fall asleep and stay asleep to get a full night’s sleep.
In the case of being unable to sleep due to pain, a physiotherapist will recommend exercises to complete or appliances to use to help manage the pain. A physiotherapist is a key part of your healthcare team for injury recovery or pain management.
There are a variety of factors that play a role in helping you fall asleep at night. Some things a physiotherapist might recommend include:
- Create and maintain a regular wake up and bed time schedule, even on the weekends
- Establish a relaxing bedtime routine that you only do before bed
- Create an environment conducive for sleep – dark, free of noise, and relaxing. If this isn’t possible, use earplugs for sleeping and an eye mask
- Don’t exercise or eat a large meal less than an hour before bed
- Avoid alcohol and caffeine before bed
- Avoid napping after 3 pm or at all
Keeping a sleep diary detailing your habits before sleep can also help pinpoint something specific that may be interfering with your sleep schedule.
A physiotherapist will get to know your unique situation and any pre-existing conditions that are impacting your sleep habits. They will work close with you to find habits, lifestyle changes, and routines to help you improve your sleep habits and get back to having a good night’s sleep!
Hamilton Physio Art Can Help With Your Sleep!
If you’re having problems sleeping, physiotherapy might be the solution you’ve been looking for. Our skilled physiotherapists can create a custom treatment plan for you to help you improve your sleep habits.
Contact Physio Art today to book an appointment with our experienced and professional physiotherapist!
Start sleeping better. Book a Hamilton physiotherapist appointment today!