How much sleep do you typically get? How would you rate your sleep quality? Does being sleepy during the day interfere with your daily function?
Between 50 and 70 million adults in the United States experience sleep disturbances and 62% experience sleep problems several nights a week. That’s why the Center for Disease Control and Prevention has deemed insufficient sleep to be a public health problem.
The average human spends one third of their lives sleeping. Therefore, it is obvious sleep is important for proper functioning of the body. The body needs sleep for cardiovascular health, cognitive function, immune function, learning and memory, pain modulation, and tissue healing. With loss of sleep or poor sleep quality, individuals experience difficulty in performing functions such as self-care, work-related, and recreational activities which are all aspects of life typically addressed by physical therapists in patients with various conditions.
Patients with these various conditions commonly state they are experiencing pain as one of their symptoms. So, how are healing and pain related? It is suspected that pain regulation and sleep regulation are controlled by similar neural mechanisms. A decrease in sleep correlates with an increased sensitivity to pain. Further, poor sleep quality affects normal regulation of immune processes and therefore, leads to increased nerve sensitivity and pain perception. Once an individual is experiencing pain, it may be more difficulty to sleep leading to a repeating downward cycle.
The downward cycle may lead to chronic sleep deficits which may lead to other health conditions and diseases including cardiovascular disease, depression, diabetes, hypertension, obesity, and risk of accident, falls, injury leading to an overall increased mortality risk. Concurrent health problems may ultimately affect patient outcomes with physical therapy.
Healthcare providers are prescribing medication for improving sleep, pain, and the stated health conditions. Unfortunately, drug treatments often cause awakenings and/or insomnia.
Can we improve our sleep and thus, improve our overall quality of life naturally?
YES!
Four in 10 Americans agree that sleep is just as important as diet and exercise for overall health so, why aren’t we as invested in our sleep hygiene?
Tips for Good Sleep
1. Go to sleep and wake up around the same time every day.
2. Use your bed for sleeping – no eating, watching TV, or working.
3. Develop a relaxing bedtime routine and make your sleeping environment comfortable.
4. Avoid moderate to vigorous exercise 2-3 hours before bed.
5. Avoid caffeinated drinks and foods 4 hours before bed.
6. Refrain from drinking alcohol and smoking 3-4 hours before bed.
7. Avoid daytime napping. If you feel the need for a nap, limit to 30 minutes.
8. Avoid eating a large meal or spicy food 2-3 hours before bed.
9. Seek care from a healthcare professional if you continue to have trouble sleeping.
SWEET DREAMS!