Sleep and Physiotherapy
According to the US Centre for Disease Control, 1 in 3 people are not getting enough sleep or rest, and this can have a toll on your mental and physical health. Sleep is a basic human necessity like eating, drinking, and breathing and is vital to help maintain your overall health. Not getting enough sleep can lead to sleep deprivation which can be caused by many different things like sleeping at the wrong time of day, not sleeping well, or not getting through the different phases of sleep/having a specific sleep disorder. This lack of sleep can lead to things like physical injuries, loss of productivity, and even increase your risk of mortality. Common mental side effects can include trouble focusing and learning, decreased reactivity, and you may find yourself feeling a bit more cranky, anxious, and frustrated. There is also a correlation with lack of sleep and chronic health diseases like heart disease, kidney disease, diabetes, stroke, obesity, depression, and high blood pressure. Older adults who are sleep deprived may also be at a greater risk of falls.
When you sleep, the body heals to help support your brain and body. This is especially important in children and teens as a lot of their growth and development happens during sleep. Specifically, at night the body releases hormones that help build muscle mass and repairs tissues like muscles, bones, and blood vessels. These hormones can even help your body fight off diseases and inflammation. Research has shown that those that are sleep deprived have an increased amount of white blood cells in their body that would be the same as someone being exposed to a significant level of stress.
As briefly mentioned above, from a physiotherapy standpoint sleep is very important for healing and repairing tissues like muscles and bones. It helps initiate the repair and recovery process after an injury or intense workout.
How Can I Get Better sleep
Gentle and regular exercise routines to be more tired in the evenings
Preparing your environment to be cool, dark, and quiet
Seek help for medical problems or chronic pain keeping you up
Do not panic about not getting enough sleep!
If you cannot sleep, get out of bed and be boring
Investigate your pillows, mattresses, and Duvet
What can a physiotherapist help with
A physiotherapist can help improve your quality of sleep by helping to relieve any sort of pain you may have whether it is your back, shoulder, or knee. They can do this by providing gentle manual therapy and provide treatments/exercises to help manage your condition. Physiotherapists can also advise on a regular exercise routine and provide feedback on your posture, pillows, and mattresses.
If you are having difficulty sleeping because of pain, do not hesitate to reach out to us here at Ballsbridge Physiotherapy in Dublin 4.
References and Resources
The National Institutes of Health: Sleep Deprivation and Deficiency
Cleveland Clinic: Sleep and Health
UK Chartered Society of Physiotherapists: The Good Sleep Guide
Physiotherapy
We specialise in the treatment and prevention of injuries and conditions. If you are suffering with any health aliments that you feel we could help you with, get in touch today. We provide treatment for a wide age range from 9 years to 90 years old.