As physical therapists, we see firsthand how poor sleep can impact recovery, pain management, and overall physical performance. Sleep isn’t just about feeling rested—it’s a crucial factor in muscle repair, injury prevention, and mental clarity. If you’re struggling with sleep, here are two key points to improve your habits and enhance recovery.
Sleep plays a critical role in injury repair and overall recovery due to its effects on physiological and neurological processes. Tissue regeneration, pain management, inflammation reduction, and immune system function are just a few examples of how sleep affects injury recovery. Quality sleep happens when your body repairs muscles, reduces inflammation, and consolidates motor learning from physical activity. Sleep should be a non-negotiable part of your routine if you’re recovering from an injury or looking to improve performance.
Improving your sleep habits isn’t just about feeling more energized—it directly impacts injury recovery, pain management, and physical performance. Start with small adjustments, be consistent, and treat sleep as essential to your health and fitness journey.
Schedule and Environment
Consistent Sleep Schedule and Environment
Your body thrives on routine. Going to bed and waking up at the same time every day—even on weekends—helps regulate your circadian rhythm, making it easier to fall asleep and wake up refreshed. While keeping your schedule consistent it is also a good idea to make sure the environment where you are sleeping is a consistent temperature, keeping it cool around 65°F is ideal. Minimizing light exposure by using blackout curtains or an eye mask is helpful for those who need to catch their z's during daylight hours. For those that are sensitive to sound- try white noise machines or wearing earplugs. Taking these couple of things into consideration can help improve your chances of getting restful sleep.
Evening Routine and Relaxation
Incorporate Evening Mobility & Relaxation Techniques
Establishing a consistent bedtime routine will regulate your circadian rhythm. Let's pair that with relaxing activities to signal your brain that it’s time to sleep. Gentle stretching, foam rolling, or deep breathing exercises can signal to your nervous system that it’s time to wind down. A simple routine focusing on spinal mobility and breathing can improve circulation and relaxation before bed. Gentle yoga and stretching can even be done from the comfort of your bed! Try searching for bed yoga routines to get a few ideas on incorporating some movement into your relaxation routine. If you need something more, try progressive muscle relaxation (PMR): Tense and release each muscle group from head to toe leaving you with a relaxed sensation.
Do you need more guidance on
optimizing your recovery? Reach out to Chardon Performance Therapy for expert guidance on rehab and performance training. Our Physical Therapists focus on the whole body system in recovery including discussing your sleep habits and how to improve them to promote healing properly and quickly. Give us a call today to get started on your recovery journey, at (440)299-7171.
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