Sleep. It is an essential component of good health. Did you know that the health benefits of sleep include a vital role in injury recovery? When we sleep, our bodies are able to repair and regenerate tissues on a cellular level. Thus, it plays a crucial role in reducing inflammation and swelling. Adequate amounts can also boost the immune system and improve overall physical and mental well-being.
Back Pain or Sleepless Nights- Which Came First?
Does your back pain make it difficult to sleep or does your lack of sleep increase your back pain? It may not be an “either-or” situation. In fact, initial findings in several studies show that poor sleep quality and lower back pain are actually related to one another.
- In one study, researchers assessed a small group of people for sleep quality and pain intensity in patients with lower back pain. Findings showed that a night of poor sleep was consistently followed by a day with higher pain intensity.
- A cross-sectional study conducted among 9,611 participants concluded that lower back pain is associated with short sleep duration and poor sleep quality.
- A third study showed that days with higher pain intensity were associated with a decrease in the next night’s sleep quality.
What’s this mean for you? It translates to a better understanding that sleep quality and pain intensity affect one another.
Health Benefits Associated with the Quality of Sleep
The physical benefits of sleep are significant and impactful for our health, physically and mentally. When we sleep, our bodies produce higher levels of certain hormones, such as growth hormones, which are important for tissue repair and regeneration, and essential for injury recovery. In addition, sleep can help to reduce inflammation, which is often a key factor in the recovery process. There are several other ways in which sleep can support injury recovery and overall good health. For example, it can:
- Improve healing and recovery
- Improve physical performance
- Reduce the risk of injury
- Improve cognitive function
- Improve mental health
- Boost the immune system
- Reduce stress
How to Improve the Quality of Your Zs
The amount of sleep that an individual needs can vary depending on their age, lifestyle, and overall health. However, the National Sleep Foundation has recommendations based on age:
- Adults (18-64 years): 7-9 hours
- Older adults (65+ years): 7-8 hours
To get the most significant benefit from our sleep, it’s important to have a good sleep strategy. Having trouble sleeping? Here are some tips you can try:
- Ditch that caffeine and alcohol before bed: Both caffeine and alcohol can interfere with sleep, so it’s best to avoid them in the hours leading up to bedtime.
- Make it a relaxing bedtime routine: Wind down before bed by reading a book or taking a warm bath.
- Be consistent with your bedtime schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Set the mood: A cool, dark, and quiet environment can help to promote better sleep.
- Try something new: Consider trying relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation to help you wind down before bed. Mindfulness activities can be extremely impactful for your health and your body’s ability to get adequate rest.
- Turn off those screens: The blue light emitted by screens can disrupt the production of melatonin, a hormone that helps to regulate sleep. Need tips for your “tech neck”? Read this!
- Get the recommended amounts of exercise: Regular physical activity can help to improve sleep quality. From walking, running, weight training exercises, or even yoga or Pilates, movement is the most important part. Just be sure to finish your workout a few hours before bedtime, as the endorphins released during exercise can make it more difficult to fall asleep.
Get More Sleep for Good Health
It’s important to note that these are general recommendations and that individual needs may vary. Some people may feel well-rested with less, while others may need more. If you struggle with sleep or have questions about how it’s impacting your health, it’s important to consult your doctor.
If pain impacts your ability to get the rest you need or limits your ability to be active, physical therapy may help you! Your physical therapist is a partner in your health and will work with your other healthcare professionals to be sure that you receive great care to help you feel your best.
Don’t delay care that can help you live a motion-filled life, call your nearest Bay State Physical Therapy location to schedule or complete the form below to request an evaluation.
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