Physical therapy helps you become the strongest version of yourself, but there’s more to total body wellness than just improving your health through physical therapy and exercise. You also need to care for yourself in other aspects of your life, and one such aspect is your sleep health. Far too many people have poor sleep health and habits, and that can have a significant impact on your physical health and recovery. In today’s blog, we explore some simple tweaks you can make to your daily routine to improve your sleep quality.
Getting More Quality Sleep Each Night
When you wake up feeling rested and recharged, it’s easier to find the energy to exercise, perform your physical therapy exercises or simply get through the day, but getting enough restful sleep each night won’t happen by accident. Here are some ways to develop or improve your sleep quality.
- Consistency – Your body can get in a healthier sleep rhythm when you go to bed and wake up around the same time each day. We know that this isn’t always possible, but try to go to bed and wake up within a similar range most nights of the week. If you have an erratic sleep schedule, it can be harder for your body to achieve restful sleep.
- Exercise – Regular exercise can also make it easier for you to fall asleep and stay asleep because you’re physically tired from the rigors of the day. Exercise gets your heart pumping and can make you feel more alert, so it may be helpful to avoid exercising right before bed, otherwise it could negatively affect your ability to fall asleep.
- Eating – Similarly, it’s typically a good idea to avoid eating within 2-3 hours of laying down for bed. Your body is working hard when it is digesting food, and this digestive process can make it harder for your body to find the calmness it needs to drift off to sleep. Eating late at night can also contribute to acid reflux or gastroesophageal reflux disease that could interrupt your sleep.
- Alcohol Intake – It may seem like alcohol can help you fall asleep, but it actually is a hindrance to quality deep sleep. Limit or eliminate alcohol consumption, and you may notice drastic improvements in your sleep health.
- Set Yourself Up For Success – Make it easier for you to fall asleep and stay asleep. That means eliminating sources of light, leaving electronic distractions out of the room and keeping the room at a cool and comfortable temperature. Don’t scroll your phone in bed or fall asleep with the TV on, because these sources of blue light can make your brain feel more alert and contribute to sleep problems.
- Ditch The Caffeine – Avoid caffeinated products late in the day, as these can make it harder for you to fall asleep and achieve restful sleep. It’s fine to have a coffee in the morning as you start the day, but avoid it in the afternoon or before bed if you want to help your body fall asleep faster.
- Manage Pain – Finally, chronic pain or a lingering injury can make it harder for you to fall asleep or stay asleep through the night. If chronic discomfort or a manageable health issue are contributing to your sleep issues, don’t just hope the problem will solve itself. Instead, connect with a physical therapist or your primary care physician to see if you can work to alleviate this discomfort so that you can achieve restful sleep. Let our team of physical therapists manage your pain so that you can drift off to sleep more easily.
Quality sleep can improve a number of different aspects of your life, so don’t ignore your sleep health any longer. For more information, or for help with a different physical issue, reach out to the team at OrthoRehab Specialists today at (612) 339-2041.
PT of Costa Rican National Soccer Team for 2007 World Cup in Victoria, CAN. Clinical Instructor for University of Minnesota Doctor of Physical Therapy Affiliations
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