Why Is Sleep Important?
According to research, sleep is not a period of physiologic inactivity but rather a key phase of recovery that supports cardiovascular, neurologic, and other life functions. Sufficient sleep was once considered a luxury, and less sleep time was typically associated with better productivity; now, views are changing, and people are prioritizing adequate quality sleep. Quality sleep has been identified as a desirable health practice. It has been suggested that sleep be considered another vital sign, as it can provide insight into the body's functioning and health. Immune function, tissue healing, pain regulation, cardiovascular health, cognitive function, and learning and memory are all dependent on sleep.
What Are the Impacts of Sleep Deprivation?
Sleep deprivation is linked to difficulties executing functions such as work-related activities, self-care, and recreational activities. People who do not get enough sleep may experience increased pain perception, loss of function, and a lower quality of life, as well as depression, anxiety, attention deficits, information processing disruption, impaired memory, and a reduced ability to learn new motor skills, as well as a higher risk of accidents, injuries, and falls. Sleep deprivation has a detrimental impact on a variety of life indices, including general quality of life, function, and well-being.
Chronic insufficient sleep is also linked to many health problems, including hypertension, cardiovascular disease, obesity, depression, and diabetes, as well as an increased risk of accidents, injuries, falls, dementia, and increased mortality. Sleep contributes to these health conditions through many mechanisms, including modulation of neurotransmitters, metabolism, gene expression, and the immune, endocrine, nervous, and cardiovascular systems.
What Are the Benefits of a Good Sleep?
Benefits of a full night's sleep include:
Improved decision-making and attention to detail.
Improved tissue and muscle repair.
Improved immune system functioning.
Improved regulation of insulin, which helps manage cravings and weight.
Improved regulation of cortisol, the stress hormone.
Less irritability and improved mood.
The immune system, muscle regeneration, and mental capabilities get affected when you sleep irregularly or insufficiently. When people do not get adequate sleep, they become irritable and easily upset. Individuals with back pain, joint pain, neck pain, headaches, chronic pain, or traumas may soon find that not sleeping properly worsens their discomfort, making it harder to fall asleep the next night. This pattern has to be altered as it is critical for the body's recovery and effective pain management.
What Do Physiotherapists Do to Help With Sleep Patterns and Sleep Disturbances?
A physiotherapist will offer exercises to perform or devices to use to assist in managing discomfort if you cannot sleep due to pain.
A physiotherapist will take the following actions to help you sleep better:
Assess overall sleep health and screen for risk of sleep disorders.
Address bed mobility issues.
Refer for additional assessment if the individual is at increased risk for a sleep disorder.
Provide sleep hygiene education.
Provide an appropriate exercise program.
Consider positioning to promote sleep quality.
Numerous factors play a role in assisting you in sleeping.
A physiotherapist might suggest the following:
Create and stick to a consistent wake-up and bedtime regimen on weekends.
Create a calm nighttime routine that you follow before going to bed.
Create a sleep-friendly environment by making the room dark, noise-free, and calming. If this is not possible, sleep with earplugs and an eye mask.
Do not exercise or consume a heavy meal within an hour of going to bed.
Before going to bed, stay away from alcohol and caffeine.
Taking a nap after lunch or in the afternoon is not a good option.
Keeping a diary specifically for sleep routine that details your exact routines before bedtime might also assist you in identifying something specific and important that is interfering with your sleep schedule. A physiotherapist will learn about your specific situation and any pre-existing conditions affecting your sleeping patterns. They will work with you to identify behaviors, lifestyle adjustments, and routines that can help you improve your sleep habits and get back to sleeping better.
How Can Physical Therapy Help You Get a Good Sleep?
There are a number of reasons and conditions why people have trouble sleeping. Pain and discomfort are the main reasons. Fortunately, there are several options for dealing with these problems, one of which is physiotherapy. Physiotherapists are best recognized for treating persons with disorders involving movement and physical function, but they may also examine your health and make recommendations on how to fall and stay asleep.
There are some of the ways by which physiotherapy might help you improve your sleep:
1) Physiotherapy Can Help Identify the Cause:
A physiotherapist can assist you in determining the underlying cause of your lack of sleep during your visit. This is based on the information you provide about your lifestyle and food sources. They will also do a health examination. If they discover that you have sleep-related disorders, such as sleep apnea, they can connect you with experts in the field and coordinate with them if sleep apnea physiotherapy is recommended. When you visit a physiotherapist, they will initially inquire about your daily routine and nutritional sources. They will then analyze your health and make recommendations based on their findings. If you have another illness, they will assist you in contacting a specialist in that field and coordinating your physiotherapy with their care. As a result, physiotherapy takes the first step toward curing your sleep problem by assessing the issue.
2) Physiotherapy Can Prevent Soreness:
If you feel sore even if you had a good night's sleep or feel restless when you wake up, even if you slept longer than usual, physiotherapy can assist you with this by identifying and treating injuries causing you pain and discomfort. A physiotherapist will most likely propose a stretching routine you should undertake before bed, depending on your condition. They can also assist you in analyzing your sleeping positions and making required adjustments to help you avoid any potential triggers for poor sleep.
3) Physiotherapy Can Substitute And Reduce Prescription Drugs for Your Pain Management:
The majority of over-the-counter and prescription medications have the potential to impair sleep. If you are reliant on specific medications to control your pain, physiotherapy can be an excellent alternative to these medications. Physiotherapists can create a treatment plan that promotes your body's natural pain relief while addressing underlying causes.
4) Physiotherapy Can Treat the Sleep Problems of Women:
Women have more sleep issues when compared to men. One of the causes is that sleep disruption results from pregnancy's consequences. Through various approaches, such as the pillowing technique or the side sleeping position, physiotherapy can help to ease this strain. Aside from pregnancy, a number of other factors influence women's sleep quality, including menstrual cramps and dysmenorrhea that can be effectively treated with physiotherapy.
5) Physiotherapy Can Lead You to a Healthy and Fit Lifestyle:
Physical therapists frequently recommend an exercise program you must follow at home, in the gym, or the physiotherapy clinic. Physical activities will always go hand in hand with regular physical therapy, resulting in a healthy and fit lifestyle. You will likely have no trouble falling asleep if you exercise at least 3 or 4 hours before your scheduled bedtime. Physiotherapy is a treatment that relaxes your body and helps with various medical issues. Physiotherapy can help stabilize fluctuating blood pressure, which is a primary cause of many health problems. Additionally, the risk of health issues such as cardiovascular disease can be reduced, while vitality can be boosted. Such a unique approach to better health is important.
6) Physiotherapy Can Provide Relaxation:
The exercises from your physiotherapist can help you relax and relieve stress and anxiety. This provides your body with the necessary relaxation and also helps you to concentrate better and boost your mood. Expect to sleep significantly better at night once you have completed all of these. Physiotherapy gives you a variety of basic exercises to help you relax and unwind. It aids in the reduction of work-related anxiety and the improvement of a person's focus power. As a result, an individual's overall attitude toward work improves. You will obtain better sleep at night if you have a better attitude and a relaxed mind.
7) Allows You To Follow Good Routine Habits:
As physiotherapy is a scheduled session, it allows us to do our usual activities in order and allocate a certain time to each activity. As a result, when we adopt a habit, our bodies become conditioned to this consistency. A strict regimen keeps the body informed about its functions, allowing you to sleep well and on time every day.
Physiotherapy aids in the relaxation of your body while also allowing you to maintain your health. It also reinforces a healthy lifestyle habit that directly impacts your sleeping pattern. So, if you are having trouble getting a good night's sleep every night, consult a physiotherapist for guidance.