How Sleep Affects Your Recovery
The hustle and bustle of city life makes everyday a chase for time. Health experts recommend at least 8 hours of sleep every night but in reality, getting by on less sleep may seem like the only option for many.
A good night’s sleep helps us feel energised during the day, make better decisions and helps balance out our emotions. That aside, sleep also has immense healing powers, with the capacity to promote tissue development and recovery from injuries.
According to the National Sleep Foundation of the United States, tissue growth and repair occurs in the third and fourth stages of sleep. This happens only after you have completed approximately 70% of your sleep cycle. Thus, getting a full and uninterrupted night’s sleep is crucial.
“Sleep is the golden chain that binds health and our bodies together” – Thomas Dekker
A study published in the International Journal of Neuroscience also found out that subjects experiencing sleep deprivation had less fibroblasts, the cells essential for recovery. This suggests that poor sleep may inhibit the wound healing process.
Consider some of these tips for getting a better sleep:
- Avoid Screens Before Bed
Lighting created by screens can trigger a response in the brain that communicates to the body that it is time to be alert and awake. Instead of watching television or looking at your smartphone late at night, consider reading a book or listening to calm music before bed.
- Avoid Large Amount of Liquids
Your diet has an effect on how well you sleep at night. Going to bed feeling either hungry or full can cause discomfort and irritation that makes it hard to doze off. Drinking large amount of liquids in the evening is also not wise as rising up to use the bathroom disrupts your sleep.
- Exercise Regularly
The National Sleep Foundation of the United States suggests that exercise triggers an increase in body temperature, and the post-exercise drop in temperature may promote sleep. People who exercise regularly sleep better at night and feel less sleepy during the day. Exercise may also reduce insomnia by decreasing arousal, anxiety and depressive symptoms.
How PhysioActive Can Help
Be sure to let your physiotherapist know if you have not been sleeping well!
Factors such as sleeping posture and the choice of pillow can affect your quality of sleep. Our physiotherapists are trained to offer guidance on how to position your body so that you get a satisfying slumber.
Want to understand more? Contact us now to book an appointment.
Together, we can arrive at a plan that will help your body feel good, day and night.
This post has been written by Goh Yun Jie.