How to get a good nights sleep

Sleep issues? Not Sleeping? Physiotherapy can help you

We all know how good we feel after a really good night’s sleep.  Conversely, the feeling you have after a poor night’s rest is awful – waking up tired, stiff and full of aches and pains in your body.

Approximately 50% of people who suffer from chronic pain report that poor sleeping interferes with their working day. A lack of sleep also affects your mood, your family and friend relationships, and your ability to perform daily functional activities such as self care, house chores or shopping.

Often the cause of poor sleep can be attributed to chronic pain.  Some reports show that chronic pain accounts for approx. 45 minutes less overall sleep than those who don’t suffer from chronic pain.  We generally already don’t get enough hours rest each night, therefore chronic pain sufferers can really be affected by this.

If you are in pain it is difficult to ignore and falling asleep is hard in the first place. Sore shoulders and hips, knees that ache, arthritis, nerve pain or chronic neck and back pain can all prevent us from sleeping. It may be difficult to fall asleep or the pain may wake you up many times creating a disturbed sleep throughout the night. Physiotherapy can help those suffering from sleep issues due to chronic pain and stress.

Your Physiotherapist will target any issues such as arthritis or sore joints and muscles.  Hands on physiotherapy treatment, dry needling and specific exercises will help your pain and inflammation, making it easier to sleep. Your Physiotherapist will also provide advice on posture, sleeping positions, pillows and mattresses bet for you, deep breathing, mindfulness and relaxation techniques that can assist to decrease your pain and stress levels.

Dry needling is particularly useful at calming down your nervous system and activating your bodies natural pain relief mechanisms, such as endorphins.  Dry needling calming effect will often help patients to sleep better.

Physiotherapy treatment will also have flow on effects by making you feel better overall – you may notice a lift in your mood and energy or feeling less foggy throughout your day.

Depending on your particular issue advice on whether you should sleep on your back, front or sides with appropriate supports will be given.

The size, shape, material and height of your pillow makes a difference to your pain levels, especially with neck and shoulder pain.  Your pillow should be placed such that your head, neck, and shoulders are well supported. If you are a side sleeper, you will need a thicker pillow to fill the space between your head and mattress for the best support. A firmer, supportive mattress is usually the most appropriate, particularly if you have back pain.

Sleep deprivation will heighten your aches and pains. Creating good sleep hygiene is vitally important. Adhering to regular sleep times and avoiding blue light from screens or TV before bedtime will also help. Opting to read a book or practice relaxation or mindfulness meditation will also help your body destress and feel less pain.

Experiencing pain is a natural part of life, but know there are things that as physiotherapist’s we can do to assist you to get a good night’s rest and you don’t need to be up all night in constant pain.

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