It’s no secret that sleep is essential to good health. Sustained
periods of insufficient sleep have been linked to many serious health
issues, such as diabetes, heart disease, and diminished immunity. Lack
of sleep also decreases attentiveness and focus, thereby increasing your
likelihood of being seriously hurt in accidents involving motor vehicles
or machinery. By getting a healthy amount of sleep each night, you increase
your body’s ability to ward off sickness and disease, as well as
improve your memory and decrease your overall pain.
How to Create a Healthy Sleep Routine
Getting into a healthy sleep routine is worth the effort. According to
Mayo Clinic, there are a few easy ways to establish a pattern of quality rest, including:
Sticking to a consistent sleep schedule: This one is pretty self-explanatory. While it may be tempting to watch
one more episode or snooze your alarm on mornings when you feel especially
tired, getting into a routine helps your body prepare for sleep and, over
time, may prevent you from waking up or experiencing other interruptions
during the night. Sleeping in the same place as often as possible is also
important because your brain prepares for sleep based on environmental cues.
Watch what you eat and drink before bed: Drinking alcohol or caffeinated drinks too close to bedtime can disrupt
your sleep during the night, so it is important to limit your consumption
during the late afternoon and evening hours. Also be sure to create a
buffer of several hours between dinner and bedtime, in order to avoid
gastrointestinal discomfort, which can prevent you from sleeping altogether.
While eating a heavy meal and sipping a glass of wine in the evening may
make you feel drowsy, they will likely come back to haunt you during the night.
Stay fit and stay awake: Incorporating exercise into your daily routine can increase your need
for sleep, make you more tired at bedtime, and help you stay asleep throughout
the night. Daytime naps, however, have the opposite effect and are to
be avoided as much as possible. However, if you do take an occasional
nap, do not sleep for more than 20-30 minutes.
How Regular Sleep Patterns Can Help Your Recovery
Your body’s defenses are most effective when you are well-rested.
While you are asleep, your body is using less energy and requires less
blood flow to the brain. This allows the body to increase blood flow to
the site of your injury and expend more energy to repair your muscles,
ligaments, bones, etc. During deep sleep, the body also secretes a hormone
called prolactin, which decreases inflammation and related pain, aching,
Getting enough sleep is especially important while you are undergoing physical
therapy after an injury or procedure. If you are getting around 8 hours
of sleep per night, your injury is likely to recover more quickly due
to better blood flow to the affected area and reduced inflammation. If
inflammation around the site of your injury is decreased, you will experience
less pain when re-learning functional motion patterns and working to regain
use of the injured portion of your body.
Experienced Physical Therapist in Aberdeen
Getting enough sleep is only the beginning. There is so much more to be
done in order to help you bounce back after an injury or procedure—and
that’s what our team at
ProFysio Physical Therapy is here for! Let our
Aberdeen physical therapists come alongside you and be your partners in recovery.
Call us at (732) 333-6360 and schedule your free assessment right away.