Decent sleep is crucial to good health. Without good sleep, tissue repair can be compromised and the basic memory function of the brain can be impaired.
Sleep is vital for our parasympathetic system and it enables our bodies to rest and heal. Several studies have shown some correlation between poor sleep and back pain. So, by looking after your sleep you are very likely helping to maintain your physical, as well as your mental, well-being.
How much sleep is enough sleep? Some people require more than others, but as a general rule we should aim to get between seven and nine hours of sleep a night.
I see many people experiencing musculoskeletal pain – often back pain – who are, for a multitude of reasons, sleeping poorly. Making a direct link between lack of sleep and someone’s physical issues is difficult, but in my experience poor sleep does seem to be a factor in a slow recovery from injury.
Here are my top 10 tips to improve your sleep:
1) Keep your sleep and waking schedule as regular as possible (I realise this is difficult for shift workers). With the impact of Covid-19 and the call for most of us to stay at home, this is particularly important because so many of us have lost our usual routines – going to work and/or doing the school run, etc.
2) Get out into natural light as soon as possible each morning and at approximately the same time each day – the body likes continuity, even if this is in your garden or a short walk around the block
3) Try not to drink anything containing caffeine within six hours of your bedtime. Some studies suggest it should be eight hours, but I find six hours works well for me.
4) Also avoid alcohol and nicotine within a few hours of your bedtime. Although alcohol is a sedative, it can have a negative impact on reaching a deep-sleep state.
5) Exercise can improve the quantity and quality of sleep by helping us to sleep more deeply and so awake more refreshed. But try to finish exercising at least a couple of hours before you plan to go to bed – exercise can be great for tiring you out and releasing pent-up energy, but if you do it too near your usual bedtime, you won't have come down from your endorphin high.
6) Don't go to bed hungry, thirsty or overly full. None of these are conducive to slipping off to sleep easily or staying asleep for a long time.
7) Put those electronic devices down, at least an hour before lights out. The blue light from these gadgets can prevent the release of hormones that make us sleepy. I can tell when I’ve fallen foul of this advice as my mind keeps on whirring even if I’m really tired, and it takes me a long time to get to sleep.
8) Sleep in a dark and quiet room if you can (and, if possible, it shouldn’t be too warm either).
9) I’m a believer in keeping your bedroom for sleep – not for watching TV/eating your takeaway/etc.
10) If you can't get to sleep within 20-30 minutes, try leaving the bedroom and walking around for a little while before returning to bed.
There are lots more suggestions for obtaining a deep and refreshing sleep. Bodies such as The Sleep Council (https://sleepcouncil.org.uk) are useful resources for further information.
Of course, if you are experiencing back pain or pain in other areas that is affecting your sleep, or simply wearing you down, please do contact me – you may well benefit from an osteopathic consultation.