When you think of physical therapy, sleep probably isn’t the first thing that comes to your mind. Although hands-on therapy and exercise are often keys to a successful outcome, your body is more complex, and other aspects of your overall health should be taken into consideration. In addition to your diet and exercise, rest is an important component of your well-being. If you would like to sleep and feel better, this article is for you.
The Centers for Disease Control & Prevention report that 1/3 of US adults get less than the recommended amount of sleep. When lack of rest becomes a long-term issue it is associated with chronic diseases. This includes type 2 diabetes, heart disease, obesity, and depression. The American Academy of Sleep Medicine recommends that you get 7 hours or more each night.
Effects of Sleep on Bodily Systems
In regards to your cardiovascular health, sleep deprivation can increase the activity of your sympathetic nervous system. This leads to more variability in your heart rate and blood pressure. Sleep apnea is associated with arrhythmias, ischemic heart disease, and stroke.
Impaired cognitive function is also a result of sleep loss causing difficulty with memory and your ability to learn.
It also plays a large role in your immune system and tissue healing. While you are at rest your immune system gets to work and helps to fight illness and heal tissues in your body. Without the proper rest, your immune system cannot do its job properly. This leads to delayed healing.
Pain-Sleep Relationship
Lack of sleep affects how you perceive pain. Although not well understood, pain and sleep are in some ways controlled by similar mechanisms. Those who lack sleep have heightened pain sensitivity.
According to the National Sleep Foundation, nearly 1/4 of people with chronic pain have been diagnosed with a sleep disorder. They also report less control over their sleep and worry more about it. This relationship is a tricky one. If you have pain you have a harder time sleeping and if you are not sleeping you usually have more pain. Don’t let this panic you.
If you are under the care of a physician or physical therapist for your pain continue the process. However, don’t underestimate what a few good nights of rest can do. Some studies have shown that sleep hygiene and education have been associated with improved pain in patients with low back pain, fibromyalgia, and knee arthritis.
Helpful Tips for Better Sleep
Sleep is a behavior. Therefore, behavior or habit changes can improve your sleep. Most people have a dental hygiene routine that they follow yet they have not considered having a sleep hygiene routine. Practicing some of these simple habits will help:
- Go to bedtime and wake up at the same time every day.
- Use your bed only for sleeping.
- Develop a relaxing bedtime routine.
- Exercise to improve sleeping at night but avoid vigorous exercise 2-3 hours before bedtime.
- Avoid caffeinated foods and drinks 4 hours before bedtime.
- Refrain from drinking alcohol or smoking 3 to 4 hours before bedtime.
- Do not take unprescribed or over-the-counter sleeping pills.
- Avoid daytime napping or limit naps to 30 minutes with no naps in the evening.
- Make your sleeping environment comfortable and relaxing. Stop using light emitting electronics at least 30 minutes before bedtime and minimize noises.
- Avoid eating a large meal or spicy food 2-3 hours before bed.
Need More Help Sleeping Well?
If you implement these behaviors and feel you are still struggling with your sleep please discuss this with your physician or physical therapist. In addition, there are tools medical professionals use to screen for more serious conditions. Meet your physical therapist to see if a referral to a sleep specialist is best for you.
