A Guide to Better Sleep and Recovery
Sleep plays a crucial role in our overall health and well-being, particularly when it comes to injury recovery. Beyond its restorative effects on the mind and body, sleep is closely linked to the healing processes that occur during the recovery from an injury. Whether recovering from a sports-related injury, surgery, or any other physical trauma, adequate sleep is not just beneficial but essential for optimal recovery and rehabilitation.
Below are 9 tips for improving sleep based on recent research and recommendations from the Centre for Sleep and Human Performance;
Increase how long you sleep at night, start with a small change such as going to bed half an hour earlier every night. 7-9 hours sleep per night is recommended for adults, but athletes may need 9-10 hours
Day time napping may help to extend sleep and reduce effects of sleep deprivation. 20-30 minutes is often sufficient and try not napping after 4pm
The more you train, the more you need to sleep for optimal recovery
Try and adjust training times to not be too early or late in the day
Develop a regular sleep routine. Limit sleeping in to within 1 hour of normal waking time
Learn coping strategies for worry and anxiety that may be affecting sleep
Avoid caffeine, alcohol and nicotine in the hours before sleep
Make an effort to wind down before bed and limit screen time 1-2 hours before sleep
Create a comfortable bedroom environment - cool, dark and quiet
If you are finding that these tips are not enough for you and your sleep, please call us at (02) 8411 2050. At Thornleigh Performance Physiotherapy, we can give you an accurate diagnosis and treatment, to help you get back to sleep as soon as possible. We are conveniently located near Beecroft, Cherrybrook, Hornsby, Normanhurst, Pennant Hills, Waitara, Wahroonga, Westleigh, West Pennant Hills, and West Pymble.