Sleep is an essential component of good health, and it plays a vital role in injury recovery. When we sleep, our bodies are able to repair and regenerate damaged cells and tissues, which can help to reduce inflammation and swelling. Adequate amounts can also boost the immune system and improve overall physical and mental well-being.
Which Came First, Your Back Pain or Sleepless Nights?
Does your back pain make it difficult to sleep or does your lack of sleep increase your back pain? It may not be either-or. In fact, initial findings in several studies show that poor sleep quality and lower back pain are related.
- A cross-sectional study conducted among 9,611 participants concluded that lower back pain is associated with short sleep duration and poor sleep quality.
- In another study, researchers assessed a small group of individuals for sleep quality and pain intensity in patients with lower back pain. They observed that a night of poor sleep was followed by a day with higher pain intensity.
- Additionally, a study showed that days with higher pain intensity were associated with a decrease in the subsequent night’s sleep quality.
In short, all of this means that sleep quality and pain intensity affect one another.
Health Benefits of Quality 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 physical performance
- Improve healing and recovery
- Reduce risk of injury
- Improve cognitive function
- Boost the immune system
- Reduce stress
- Improve mental health
Make the Most 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 biggest benefit from our sleep, it’s important to follow good practices. If you need a new routine or have no routine at all, some great things to try:
- Stick to a consistent bedtime schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing bedtime routine: Wind down before bed by reading a book or taking a warm bath.
- Keeping a cool, dark, and quiet bedroom: A cool, dark, and quiet environment can help to promote better sleep.
- Avoid screens before bed: 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!
- Avoid 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.
- Practice relaxation techniques: 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.
- Get regular 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.
Your Health Is Important (and So is Sleep)
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 MVPT Physical Therapy location to schedule or complete the form below to request an appointment.
Resources:
- https://www.sleepfoundation.org/
- https://www.aasm.org/resources/patient-resources/cognitive-behavioral-therapy-for-insomnia
- https://www.sleepfoundation.org/
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/
- https://www.health.harvard.edu/topics/
Tags: Health, Rest, injury prevention, prevention, sleep
