Are you getting adequate rest at night?
We all know how important sleep is for maintaining good mental and physical health. But sometimes pain prevents you from falling asleep. Or, if you do manage to sleep, pain just wakes you up. This is something we hear from many of our clients: how their injuries are keeping them from having a good night’s sleep.
It’s surprisingly common to struggle with getting a good amount of rest at night, especially when you have a fresh injury or a chronic pain disorder. Those who get 7 to 9 hours of good quality sleep tend to be more energetic, more productive, perform better in sports and have a lower risk of developing inflammatory-based conditions. Those who don’t get the recommended amount of sleep have a higher risk of developing cardiovascular disease, depression, diabetes and obesity and have a higher mortality rate.
While there can be many reasons why you can’t sleep at night, pain is one of them. Disruptions to your sleep due to pain can impact on your overall injury recovery and level of pain felt the following day. Research has found that after a poor night’s sleep, those suffering with pain tend to experience a flare up in overall pain levels the following day. This is the case in conditions such as fibromyalgia, headaches and muscular injuries. On top of this, those with prolonged sleep disruption experience, on average, a high level of pain the next month. When it comes to recovery, people with poor sleep have a worse long-term prognosis for their injury or condition.
What do these studies indicate? To manage your pain in the long-term and recover from new injuries, you need a good night’s rest. Some things you can do to improve your sleep:
- Exercise for a few minutes every day
- Avoid using devices prior to sleep
- Perform your physio-prescribed stretches before bed
- If you wake during the night, don’t use your mobile or computer.
Keeping your sleep environment comfortable will also help you sleep better at night. Our Sports Focus physios can help you set up in a comfortable position to avoid aggravating injuries.
Are your injuries keeping you from sleeping well at night? Book an appointment with one of our experienced Sydney physiotherapists today.