When you think of physical therapy, sleep probably isn‚Äôt 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 sleep 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 with 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 amount of rest, your immune system cannot do its job properly.¬† This leads to delayed healing.
Lack of sleep can affect 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. ¬†The pain-sleep relationship is a tricky one. If you have pain you have a harder time sleeping and if you are not sleeping you can have more pain. Don‚Äôt let this panic you.
If you are under the care of a physician or physical therapist for your pain continue the process.¬† However, don‚Äôt 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.
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 can 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.
Final Thoughts on Sleeping Well
If you implement these behaviors and feel you are still struggling with your sleep please discuss this with your physician and/or physical therapist.¬† In addition, there are tools medical professionals use to screen for more serious conditions.¬† Meet with your physical therapist to see if a referral to a sleep specialist is needed.
- Vitiello M et al. ¬†Short-term Improvement in Insomnia Symptoms Predicts Long-term Improvement in Sleep, Pain and Fatigue in Older Adults with Co-morbid Osteoarthrits and Insomnia
- Cho S, Kim GS, Lee JH. ¬†Psychometric evaluation of sleep hygiene index: ¬†a sample of patients with chronic pain. Health Qual Life Outcomes. 2013;11:213
- Orlandi AC, Ventura C, Gallinaro AL et al. ¬†Improvement in pain, fatigue, and subjective sleep quality through sleep hygiene tips in patients with fibromyalgia.Rev Bras Reumatol. 2012;52:666-678.