Is there a Connection between Physical Therapy & Sleep?

You’ve heard it said many times: Sleep is essential for our health and well-being. It helps our bodies recover, boosts our mood, and improves our ability to think clearly.

Unfortunately, 62% of all Americans experience a sleep problem several nights a week—and it's likely those numbers are low because sleep problems often go unreported.

But here’s the good news...

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

1. Assessing Physical Pain

Many people have trouble sleeping because of pain or discomfort. A PT can help identify the source of your pain, whether it’s from an injury, chronic condition, or poor posture. By developing a plan to address these issues, we can help reduce pain, making it easier for you to sleep. This one also works both ways - not sleeping enough has been shown to make you more sensitive to pain.

2. 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.

3. Creating a Personalized Exercise Plan

Regular physical activity can improve sleep quality. A PT can create a tailored exercise program that suits your needs and lifestyle. Gentle exercises, especially those done in the evening, can help you unwind and prepare for sleep.

4. Improving Sleep Environment

Your PT can also offer advice on creating a better sleep environment. This includes tips on your mattress, pillows, and bedroom setup to ensure you have a comfortable place to sleep.

If you need to improve the quality of your sleep, make an appointment with one of our therapists today!

Tips for Better Sleep

• Stick to a Schedule. Go to bed and wake up at the same time every day, even on weekends.

• Limit Screen Time. Reduce exposure to screens at least an hour before bed. The blue light from screens can interfere with your ability to fall asleep.

• Use Table Lamps. Three hours before bedtime, avoid using bright ceiling lights.

• Create a Bedtime Routine. Establish a calming routine before bed, such as reading or taking a warm bath.

• Watch Your Diet. Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep.

• Keep Your Bedroom Dark and Cool. A dark, cool room can help signal to your body that it’s time to sleep.

Remember, a good day starts with a good night’s sleep:

1. Sleep helps your body heal and repair itself. It supports your immune system, making you less likely to get sick.

2. Lack of sleep can lead to trouble concentrating and making decisions. A good night’s sleep helps your brain function at its best.

3. Sleep affects your mood. Poor sleep can lead to irritability and increased stress, while good sleep promotes a positive outlook.

California Therapy Solutions is here to help!