Hard Time Sleeping? Physical Therapy can help with that!

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 with getting enough good-quality sleep. 62% of all Americans experience a sleep problem several nights a week—and it's likely those numbers are low, sleep problems often go under-reported.

Physical therapists often see how physical health can impact sleep. Here’s how your PT can help you sleep better, along with some tips for improving 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, making you less likely to get sick.
• Mental Clarity: Lack of sleep can lead to trouble concentrating and making decisions. A good night’s sleep helps your brain function at its best.
• Emotional Well-Being: Sleep affects your mood. Poor sleep can lead to irritability and increased stress, while good sleep promotes a positive outlook.

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 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.

Tips for Better Sleep

In addition to working with your PT, 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 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’s 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. Remember, a good day starts with a good night’s sleep!

If you ever need to speak with a physical therapist and you are in the Falls Church or Arlington, VA area, reach out to our office and schedule an appointment today!

Author

Alana Hamilton Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and baby as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.