The Hidden Gem of Physical Therapy Recovery: Sleep

Sometimes one of the most important components of progression in physical therapy is also one of the most overlooked: sleep.

Proper sleep is crucial for tissue healing. During deep sleep, your body releases growth hormone, which helps stimulate the regeneration of cells and collagen. Collagen is a crucial protein that helps give support to the tissues of the body, including muscles, tendons, bones, and ligaments.

Sleep also plays an important role in regulating inflammation and supporting your immune system. During sleep, your body helps stabilize the cells involved in producing excess inflammation while also supporting immune function to help fight excessive inflammation.

Another important factor is cortisol, our primary stress hormone. Cortisol naturally rises and falls throughout the day, and short-term elevations are normal and necessary. However, when cortisol stays elevated for prolonged periods, it can negatively impact healing and contribute to chronic health problems.

Chronic insufficient sleep can increase the risk of certain health conditions, including diabetes, heart disease, anxiety, and depression. But specifically in regard to physical therapy, sleep can have a significant impact on how the body processes pain.

Lack of sleep causes biological changes within the body that can lower the pain threshold and heighten the sensitivity of the nervous system. This means that your body may have a decreased tolerance for movement and daily activities. As a result, movements that might normally feel manageable can become more uncomfortable when you are consistently not getting enough quality sleep.

Poor sleep is very common, with research showing that approximately one-third of American adults get less than the recommended amount of sleep. Poor sleep can result from many different contributing factors, including racing thoughts, pain, stress, or lifestyle factors.

So, what can I do to help improve my sleep?

The first step is to talk with your physical therapist. Often, sleep can be improved through small modifications to your positioning during sleep or by incorporating a mobility-based pre-sleep routine. A short routine before bed may help combat the muscle tension and stiffness that can build throughout the day, making it easier for your body to relax.

Although physical therapists aren't sleep experts, we can help determine some of the physical and movement-related factors that may be contributing to poor sleep. When appropriate, we can also refer you to other healthcare providers who can further evaluate and address sleep-related concerns.

Sleep is not simply time when your body shuts down for the night. It is an active part of the recovery process. If you're working hard in physical therapy but not giving your body enough time and quality sleep to recover, you may be overlooking one of the most important pieces of the puzzle.

At Ark Physical Therapy, we take the time to look at the whole picture and identify factors that may be affecting your recovery. If pain, stiffness, or difficulty getting comfortable is interfering with your sleep, talk with your physical therapist about how we can help.