How crucial do you think adequate sleep is to your overall health? What happens physiologically during this one activity that generally takes up one-third of a person’s life? We’ve all woken up sluggish and in need of a coffee boost, but what truly happens with consistent lack of sleep? By understanding the link between sleep, recovery, and pain management, people are more likely to achieve a balance between health, rehabilitation, and performance!

How can sleep help in recovery?

Sleep improves recovery in a plethora of ways. On a nervous system level, sleep helps relieve the nervous system which can therefore reduce the amount of pain signals towards the brain. On a circulatory level, vasodilation occurs. Blood pressure reduces and improves blood flow throughout the body, therefore also contributing to heart health. When damaged tissues are more perfused, healing is therefore more likely to occur. In addition to this, hormones that regulate muscle and bone production such as testosterone and human growth hormone (HGH) are produced and therefore can assist with making the body strong and robust to daily stressors.

You can see how along with a good diet; sleep can do wonders to help you recover faster and avoid injuries. Not to mention, on a brain function level, sleep improves emotional regulation, learning, and memory as well!

Importance of Sleep

A good night’s sleep is vital states the National Sleep Foundation (NSF). Between 1994 and 2004, the NSF reports over 40 million Americans having difficulties, whilst 60% of these people having issues on a monthly level. Lack of sleep is also linked to increased mortality due to accidents. From 2009 to 2013, drowsy driving caused 72,000 accidents and 800 deaths. Injuries at work are 2.5 times more frequent if you sleep less than 5 hours per night. As you can see, sleep deprivation can not only affect yourself, but may put those around you in more danger as well!

On a physiological standpoint, lack of sleep can also impede on body composition and recovery from pain. The body will be less likely to produce the required proteins for muscle growth and disallow your body’s natural remedy to manage mental and emotional stress from occurring. With the nervous system working in overtime in the sympathetic state, you can see how pain, a signal to the brain exacerbating the flight/fight/freeze response, will be more likely to stick around and give you more issues on a day to day basis.

Sleep routine

The key to good quality sleep is adopting a healthy and consistent sleep routine. Here are a few tips to get you started!

• Try not to eat 3-4 hours before going to sleep.

• Caffeine stays in your system for up 12 hours! Time your caffeine intake so it flushes out of your system prior to going to sleep.

• Go to your bed and wake up at the same time every day. Consistency is the key to a good sleep hygiene routine.

• Avoid long naps during the day. Keep it to a 15-20 min if absolutely needed.

• Avoid reading/working in bed – you want your brain to associate your bed with sleep

• Avoid screens (phone, computer, TV) 1-2 hours prior to sleep.

• Avoid alcohol overconsumption as this reduces the body’s ability to go into Rapid Eye Movement sleep (REM), an important state of sleep.

• Exercise! Having a consistent exercise routine helps improve sleep quality. If you are new to exercise or have an underlying co-morbidity, it may be beneficial to seek out a professional (like a kinesiologist!) to help get you started.

Conclusion

It is now universally agreed upon that humans need seven to nine hours of sleep consistently in order to reap the full benefits of sleep. Understand that sleep can not only give you rest, but improves overall brain health, emotional/mental stress regulation and muscle production. I consider sleep as the foundation of health – in which other aspects such as exercise and diet, can build upon on. If you are continuing to experience difficulties with sleeping even after adopting a healthy routine, it is worthwhile to speak to your doctor for further support.