Physical Therapy Can Help Your Sleep!

Quality sleep is essential for your body to heal, your mind to stay sharp, and your mood to stay balanced. It supports recovery, enhances cognitive function, and helps you feel your best each day.

Yet, for many, restful sleep is hard to come by. In fact, 62% of Americans experience sleep difficulties several nights a week - and that number is likely even higher, as sleep issues often go unreported.

Physical therapists frequently see how physical health influences sleep. The good news? Your physical therapist can help you improve both! Here’s how physical therapy can support better sleep, along with practical tips to enhance your sleep habits.

Why Sleep Matters

Good sleep is crucial for several reasons:

Physical Health: Sleep helps your body heal and repair itself. It supports your immune system, reducing your risk of illness.
Mental Clarity: Sleep deprivation can make it harder to focus, process information, and make decisions. A well-rested brain functions at its best.
Emotional Well-Being: Poor sleep can increase stress and irritability, while quality sleep promotes a balanced mood and a positive outlook.

How Physical Therapists Can Help

Physical therapists can play a key role in improving your sleep through various strategies:

Assessing Physical Pain: Many people struggle with sleep due to pain or discomfort. A physical therapist can help identify the source of your pain and create a personalized plan to address the root cause. By reducing pain, physical therapy can make it easier for you to get the restful sleep you need. Interestingly, the relationship between pain and sleep works both ways - lack of sleep can actually increase your sensitivity to pain. Prioritizing both pain management and sleep quality is key to overall well-being.
Promoting Relaxation Techniques: Physical therapists can teach you relaxation techniques, like deep breathing, gentle stretching, or progressive muscle relaxation. These methods can help calm your mind and body, making it easier to fall asleep.
Creating a Personalized Exercise Plan: Regular physical activity can improve sleep quality. A physical therapist can create a tailored exercise program that suits your needs and lifestyle. Gentle exercises, especially when performed in the evening, can help you unwind and prepare for sleep.
Improving Sleep Environment: Your physical therapist can also provide guidance on optimizing your sleep environment. This includes recommendations on your mattress, pillows, and bedroom setup to help create a more comfortable and restful space for sleep.

Tips for Better Sleep

In addition to working with your physical therapist, here are a few steps you can take to improve your sleep:

Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends, to help regulate your body's internal clock.
Limit Screen Time: Reduce exposure to screens at least one hour before bed. The blue light from devices can interfere with your ability to fall asleep.
Establish a Bedtime Routine: Wind down with calming activities like reading, gentle stretching, or a warm bath to help prepare your body for sleep.
Be Mindful of Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with sleep quality.
Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet to create the ideal setting for restful sleep.

Conclusion

Sleep is essential for optimal health. Physical therapists can help you achieve better sleep through pain management, relaxation techniques, and personalized exercise plans. By combining expert advice with a commitment to good sleep habits, you can enjoy the restful nights you deserve. A good day starts with a good night’s sleep!

References

Research:

Catherine F. Siengsukon, Mayis Al-dughmi, Suzanne Stevens, Sleep Health Promotion: Practical Information for Physical Therapists, Physical Therapy, Volume 97, Issue 8, August 2017, Pages 826–836. https://doi.org/10.1093/ptj/pzx057
Jo Nijs, Olivier Mairesse, Daniel Neu, Laurence Leysen, Lieven Danneels, Barbara Cagnie, Mira Meeus, Maarten Moens, Kelly Ickmans, Dorien Goubert, Sleep Disturbances in Chronic Pain: Neurobiology, Assessment, and Treatment in Physical Therapist Practice, Physical Therapy, Volume 98, Issue 5, May 2018, Pages 325–335. https://doi.org/10.1093/ptj/pzy020
A Survey of Physical Therapists' Perception and Attitude About Sleep. https://www.ingentaconnect.com/content/asahp/jah/2015/00000044/00000001/art00008
Catherine F Siengsukon, Lara A Boyd, Does Sleep Promote Motor Learning? Implications for Physical Rehabilitation, Physical Therapy, Volume 89, Issue 4, 1 April 2009, Pages 370–383. https://doi.org/10.2522/ptj.20080310

Articles/Content:

PT’s Role in Sleep Education. https://www.apta.org/news/2017/08/08/from-ptj-pts-should-wake-up-to-their-role-in-promoting-sleep-health
Can PT Help You Sleep Better. https://www.ptprogress.com/sleep-physical-therapy/