You may wonder why a physio is emphasising the importance of good sleep hygiene?
The relationship between sleep and pain (as well as many other chronic illnesses) is well established in the scientific community. Getting a consistent good nights sleep is a one of the most effective ways to reduce pain sensitivity and aid recovery from injury.
Try to implement as many of the following to get a good nights sleep:
- Get into bed only when feeling tired and get out of bed if you cannot fall asleep within 20 minutes
- Create a consistent, comfortable sleep environment: cool, dark and quiet
- Try to dedicate the bedroom to sleep and not other activities eg. writing emails, returning text messages
- Set a sleep and wake time and keep this consistent
- Expose yourself to sunlight first thing in the morning
- Limit or eliminate daytime napping if finding it hard to sleep at night
- Create a relaxing pre-bed routine and have relaxing activities ready if you are having difficulty sleeping
- Exercise regularly during the day
- Reduce fluids before bed
- Avoid caffeine and alcohol
- Avoid sugar and big meals before bed
- Avoid sleeping in >2hrs on weekends
- Avoid sleeping with pets
- Limit screen time before bed
