Sleep is a vital part of your health and well-being. It is essential in the healing process, storing memory and creating energy for the rest of the day. On average, it is recommended to have at least seven or more hours of sleep each night.
Having well-balanced sleep hygiene is essential to your overall health. Lack of sleep can lead to chronic pain and can have adverse effects on your mental health.
In addition, not enough sleep is associated with an increased risk of hypertension, obesity and diabetes. Fortunately, there are many things you can do to affect the quality of your sleep positively.
A physiotherapist can also help improve your sleep hygiene through optimised exercise treatments and patient’s education.
Physical activities like exercise and sports can help you utilise your energy for the day. It improves your cardiovascular fitness and allows you to have a more restful sleep.
A physio can help you optimise the best possible exercises based on your fitness level and goals. 150 minutes of moderate exercise each week is recommended to keep you active and healthy.
Morning sun exposure provides a good amount of Vitamin D that helps prevent sleep disorders. In addition, sun exposure is associated with better mood and productivity throughout the day.
If you are experiencing difficulty sleeping or are diagnosed with sleep disorders such as insomnia, consider avoiding afternoon nap times.
Long and frequent naps can interfere with your body’s natural sleep cycle and may worsen symptoms of insomnia and other sleep disorders.
Smoking contains different harmful chemicals, particularly Nicotine. Nicotine disrupts the natural sleep cycle by acting as a stimulant and makes you feel more alert. In addition, smoking also increases your risk of developing sleep apnea, which can be a fatal sleep disorder.
Alcohol has a sedative effect that can increase your feeling of sleepiness. However, prolonged consumption of alcohol is associated with poor quality of sleep.
Excessive alcohol drinking can increase your risk of developing insomnia symptoms and decrease the duration of sleep.
Drinking caffeinated products can make you more alert. However, too much caffeine can induce palpitation and make you feel restless. Avoid taking caffeine after midday to help prevent sleeplessness.
Your body has an internal clock called the circadian rhythm, promoting restful sleep and healthy sleep hygiene. You can optimise your circadian rhythm by setting a consistent sleep schedule.
A cool room temperature can help promote better sleep and rest. It is recommended to sleep at a room temperature of approximately 18 degrees celsius.
A good bedtime routine involves relaxing activities that will set you up for a restful sleep. This includes using dim lights, reducing noises, reading books or meditating.
A nightly bedtime routine will automatically send signals to your body that it is time for rest. This could help improve the quality of your sleep and reduce stress during your free time at night.
Blue lights emitted by digital screens can mimic natural sunlight when processed by the brain. This results in disruption of melatonin production in your brain, which disrupts your natural sleep cycle. Avoid using mobile devices at least 1 hour before bedtime for a more restful sleep.
Suppose you are suffering from chronic pain or injury that results in sleeping difficulties. In that case, a physiotherapist can provide you with treatment strategies to help you manage the pain and improve the overall quality of your sleep.
Physiotherapists are movement and pain specialists that deal with injuries and chronic pain to improve your quality of life. Book a visit to a physiotherapist near you for evaluation and treatment.
