At Virginian Rehabilitation and Wellness we have a proud tradition of raising up the next generation of physical, occupational, and speech therapists and therapist assistants. This Spring/Summer we were fortunate enough to have Student Physical Therapist, Alisha Sherren, serving and learning along side her clinical instructor Susan Geiger and the rest of our therapy team. Alisha has done a quick dive into the importance of quality sleep. Thank you Alisha and best wishes as you head out on your new career.
By Alisha Sherren, SPT
With Daylight Saving Time approaching we thought it would be helpful to share some sleep hygiene science. As physical, occupational, and speech therapists we see firsthand how poor sleep quality and insufficient sleep quality affect how we live, our health, and our mental attitude.
Nearly one-third of the general population experiences problems with sleep. Research has shown that mental health difficulties, obesity, cancer, type 2 diabetes, heart disease, and many other health conditions are associated with lack of sleep. Poor sleep is common in individuals who are living with painful musculoskeletal conditions that have a significant negative impact on their lives. Musculoskeletal conditions such as rheumatoid arthritis, osteoarthritis, and fibromyalgia are frequently associated with sleep issues. It has been shown that individuals that experience both chronic pain and sleep problems are more likely to have “greater pain severity, longer duration of pain, greater disability, and be less physically active,” compared to the individuals that do not experience sleep disturbance.
So, how do you get your best night’s sleep? Begin by setting goals for quantity, quality, and adding sleep hygiene activities to your daily routine.
Sleep hygiene activities include the following:
Have a set sleep-wake time schedule and do not change the set times on weekends/days off. Ensuring a fixed bedtime and wake time schedule helps your body acclimate throughout the sleep periods and provides signals to your brain/body of the sleepiness/wakefulness that is appropriate to the time of day. Avoid napping during the day especially if already having difficulty falling asleep at night. Regular naps could potentially deter sleep during nighttime. If you need to nap due to sleep deprivation, nap before 3pm and keep it under an hour.
Do not force yourself to sleep, if you are unable to fall asleep after 10-15 minutes then it is recommended to leave the room and sit in a dark area or read a book (staying off the screens).
Avoid caffeine, alcohol, and other stimulants 4-6 hours prior to bed. These products may lead to increased wakefulness just when you are trying to fall sleep. Furthermore, the metabolization of alcohol required by the body can result in a disturbed sleep pattern.
Put down the electronics while attempting to sleep. Electronic devices keep you cognitively engaged and may induce emotions which can prevent you from achieving a relaxed state. Bright light, especially blue light, from electronics has been shown to disrupt the normal sleep-wake schedule.
Only use the bed for the three S’s: sleep, sickness, and sex. It is important to spend less time in your bed to promote continuous and deeper sleep by helping your body associate the bed with rest. Also avoid eating, working, and watching TV while in bed.
Perform relaxing activities that can promote sleepiness by decreasing brain activity and reducing body function arousal. Examples of relaxing activities are stretching, calm music, taking a shower, and slow breathing. (Check out our blog on Diaphragmatic Breathing)
Set up your sleeping environment to avoid bright lights, loud noises, and uncomfortable temperatures which result in reducing disrupted sleep incidents. It is recommended to utilize comfortable pillows, mattresses, and blankets to ensure quality of sleep.
Exercise is great for promoting sleep but avoid strenuous exercise less than two hours before going to bed.
Seek professional help such as physical therapy if pain is keeping you from sleeping well. In addition to treating the source of your pain, physical therapists can offer education for sleep positioning to reduce joint, back, and neck discomfort and stress.
References and Resources
1. CDC. Tips for better sleep. Centers for Disease Control and Prevention. Published September 13, 2022. Accessed September 8, 2023. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
2. Successful aging: 10 tips for better sleep. Harvard Health. Published July 28, 2017. Accessed September 8, 2023. https://www.health.harvard.edu/staying-healthy/successful-aging-10-tips-for-better-sleep
3. Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Med Rev. 2021;60(101556):101556. doi:10.1016/j.smrv.2021.101556
4. Whale K, Gooberman-Hill R. The importance of sleep for people with chronic pain: Current insights and evidence. JBMR Plus. 2022;6(7):e10658. doi:10.1002/jbm4.10658