Tip of the Week: Sleep Better, Feel Better
Sleep is critically important to many bodily functions. 7-9 hours of sleep each night is recommended for adults to optimize their overall health and well-being. Inadequate or poor sleep has been associated in the research with negative physical and psychological health outcomes. It also can lead to impairments in cognition, memory, and attention. Sleep has also been connected with chronic pain. In this 2014 study, they explored sleep in individuals with chronic low back pain. They found that high quality sleep was often associated with less pain in the next day-- but low quality sleep often led to days of higher pain. Additionally, they saw this relationship worked both ways. If someone had a higher pain day, they were more likely to have poor sleep that night. Sleep has been studied in other populations as well. This study found that people with better sleep behaviors and better sleep scores had less risk of developing irritable bowel syndrome.
Tips To Help You Sleep Better
So, what does this mean for you? Improving sleep matters. This 2023 study specifically explored various sleep recommendations to see which had the biggest effects on improving sleep quality for people with persistent pain conditions. They found several key practices were important. Let's dive into these and some other tips to help you sleep better.
Learn why it matters.
Today's tip is a start-- but education on why sleep is important helps us to be more consistent in getting the sleep we need.
Exercise! At the right time!!
What does this mean? Daytime exercise has been found to be associated with better quality sleep. So, go for that walk or hike. Try that yoga class. Hop on the bike, lift weights-- move in ways you enjoy! That all being said, exercising too close to bedtime may not give the desired effect. Aim to exercise earlier during the day so you can wind down at night.
Limit alcohol, caffeine and tobacco in the evenings.
These can all impact sleep quality, so best to avoid in hew hours before you head to sleep.
Stick to a regular sleep schedule.
Try to go to bed and wake up at the same time every day--even on the weekends. Building this routine has been shown to improve overall quality of sleep.
Create a calming, pre-bed routine.
Building a routine helps signal your body that it's time to wind down and prepare for sleep- this can include taking a warm bath, practicing meditation/relaxation techniques, or reading a book.
Create a comfortable bedroom space.
Think of your bedroom as your sleep sanctuary. Creating a cool, dark, quiet and comfortable space can be key to better sleep.
Limit screen time before bed.
The blue light emitted by electronic devices can interfere with your body's production of melatonin. Aim to avoid screens for at least an hour before bed.
Avoid daytime naps.
Research has shown that napping for more than 2 hours during the day can negatively affect sleep at night. If you need to nap, go for a shorter nap vs. a longer one.
Wishing you beautiful and restful sleep!
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Weekly Tips Pelvic Health Tips By Dr. Jessica Reale PT, DPT, WCS