What Does Physical Therapy Have to Do With Your Sleep?

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, many people struggle to get enough good-quality sleep. 62% of all Americans experience a sleep problem several nights a week!

Physical therapists often see how physical health can impact sleep. Here is how your PT can help you sleep better and some tips for improving your sleep habits.

How Physical Therapists Can Help

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 therapist can help identify the source of your pain, whether 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 therapist 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.

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.
• Limit Screen Time: Reduce exposure to screens at least an hour before bed. The blue light from screens and excitement from the content can interfere with your ability to fall asleep.
• 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 is time to sleep.

Conclusion

Sleep is vital for our overall health, and physical therapists can help you achieve better sleep through pain management, relaxation techniques, and personalized exercise plans. By combining our expertise with your commitment to good sleep habits, you can enjoy the restful nights you deserve. See today if our physical therapy services are just what you need for a restful night. Remember, a good day starts with a good night’s sleep!

References

1. Siengsukon, Catherine F., Mayis Al-dughmi, and Suzanne Stevens. “Sleep Health Promotion: Practical Information for Physical Therapists.” Physical Therapy 97.8 (2017): 826–836. https://doi.org/10.1093/ptj/pzx057.
2. Nijs, Jo, Olivier Mairesse, Daniel Neu, Laurence Leysen, Lieven Danneels, Barbara Cagnie, Mira Meeus, Maarten Moens, Kelly Ickmans, and Dorien Goubert. “Sleep Disturbances in Chronic Pain: Neurobiology, Assessment, and Treatment in Physical Therapist Practice.” Physical Therapy 98.5 (2018): 325–335. https://doi.org/10.1093/ptj/pzy020.
3. “A Survey of Physical Therapists’ Perception and Attitude About Sleep.” Journal of Allied Health 44.1 (2015). https://www.ingentaconnect.com/content/asahp/jah/2015/00000044/00000001/art00008.
4. Siengsukon, Catherine F., and Lara A. Boyd. “Does Sleep Promote Motor Learning? Implications for Physical Rehabilitation.” Physical Therapy 89.4 (2009): 370–383. https://doi.org/10.2522/ptj.20080310.
5. “PT’s Role in Sleep Education.” American Physical Therapy Association. 8 Aug. 2017. 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.” PT Progress. https://www.ptprogress.com/sleep-physical-therapy/.