If you’re like most people, you probably don’t give much thought to how important sleep is to your overall health. But if you’re suffering from pain, getting a good night’s sleep is essential to your recovery.
The importance of sleep in healing pain and injury
Getting enough sleep is incredibly important for pain relief and rehabilitation. Quality sleep can help reduce inflammation, improve endurance, prolong your time to fatigue, and increase peak strength during physical activity. All of these factors are incredibly beneficial for healing from pain or injury, so be sure to get your eight hours in!
How much sleep do you need for optimal recovery
Sleep is one of the key elements to our body’s recovery and overall health, yet how much sleep we need can vary from person to person. Generally, it’s recommended that adults get at least 7-9 hours of undisturbed quality sleep every night. For optimal recovery, our bodies will benefit even more when we receive 8 or 9 hours of restful sleep per night.
The benefits of a good night’s sleep
Consistent and regular sleep is instrumental in leading a healthier life. Not only does it help with pain, inflammation, and fatigue, but also has positive effects on balancing one’s emotions and strengthening memory. Studies have shown that sleeping regularly increases the ability to think rationally and reduces impulsivity. With improved rational thinking, daily tasks become easier to complete while allowing for greater productivity over time. In addition, regular sleep will help you achieve a better recall of past events or improve the capacity to learn new things; this will help you be more successful across several areas in life.
Tips for getting a better night’s sleep
Getting a good night’s sleep is critical to effectively healing pain in physical therapy, and there are several tips you can employ to ensure this happens. Avoid caffeine 10-12 hours before bed, as it will reduce your sleep pressure at night and disrupt your natural sleep cycle. Additionally, it is important to adjust your sleeping time to your chronotype: Your chronotype may tell you that you need to fall asleep earlier or later than you might think. Use the Morningness-Eveningness Questionnaire here to determine your Chronotype. Spending some time outside in the morning sunshine helps reset your circadian rhythm so try and get outside for 15-30 minutes each morning for a dose of daylight. Or at minimum, sit by a window in the morning that gets full sun. As sunset approaches, start dimming the lights in your home which will help signal your body that sleep time is approaching. Avoid screens or daytime thinking close to when you plan on going to bed and eat no less than 3 hours before bedtime. With these helpful tips, getting better quality sleep should be attainable!
Getting enough sleep is an important part of healing from pain and injury. Most people need an 8-hour sleep opportunity per night, but some may need more or less depending on their bodies. Sleep helps the body repair itself, so it’s important to get enough if you want to heal quickly. If you have trouble sleeping, talk to your therapist about what sleep hygiene techniques might work for you. Improving your sleep can help you heal faster and feel better overall. With some effort and planning, you can get the quality sleep needed to heal and feel your best again soon!
