Sleep is a critical period of physiologic recovery. It is important for your immune function, tissue healing, pain modulation, cardiovascular health, cognitive function, learning, and memory.
Adequate sleep is defined as 6-8 hours/night, but many people fall short of this. There is evidence that not getting enough sleep on a regular basis increases your risk of various health problems such as hypertension, cardiovascular disease, obesity, depression, diabetes, and also puts you at risk for accidents, injuries, falls, and dementia. If you aren’t sleeping well, you may need to improve your sleep hygiene.
Here are some suggestions for proper sleep practices:
- It is best to go to sleep and wake up at the same time every day as this sets your natural biological clock.
- Establish a relaxing bedtime routine and avoid watching TV or other activities that may increase your stress level.
- Avoid moderate to vigorous exercise at least 2-3 hours before going to bed as this stimulates your body and brain.
- Keep in mind that blue light that is emitted from TVs, computers, and smart phones can disrupt your sleep by suppressing your melatonin production. Therefore, stop using these devices 30 minutes before going to bed.
- Be sure to invest the time to position your body comfortably and provide it with support.
If you are still having trouble sleeping, we can help.
The Physical Therapists at Balance Within can provide you with recommendations for proper body positioning for improved comfort, provide natural and long lasting solutions to the pain that is keeping you from sleeping well.
Let’s get you feeling better so you can sleep well to be well.
We offer FREE Discovery Consults with our Expert Physical Therapists where you can get your questions answered and gain certainty on whether we can help you with your aches & pains.