You may notice that the day after a sleepless night you are not your best self and feel sluggish and groggy, whereas with a good night’s sleep you feel energized and ready to tackle the day. We all know just how important sleep is in order to function at our best on a daily basis, but did you know that sleep is especially important when injured? Sleep plays a significant role in recovery from injury, and could be the x-factor in optimizing your recovery. Find out how below!
1. Sleep promotes growth of new, healthy tissue at injury site
When you sleep, the body releases many hormones that are responsible for various bodily functions and processes. Human growth hormone (HGH) and testosterone are two important hormones in recovery from injury, as they help to build proteins to repair and replace the damaged tissues (including muscle, tendons, ligaments, and bones).
The levels of these and other hormones are increased at night, and as a result most of the repair that your body undergoes will happen when you sleep. The more sleep that you get, the more HGH and testosterone can be released to help repair tissues. On the contrary, if you don’t get sufficient sleep, your body will have less of these hormones to contribute to the healing process. In addition to hormones, blood flow to the injured area(s) is improved during sleep which brings more oxygen and nutrients to the area to aid in the recovery process.
2. Sleep helps to lower stress
Cortisol is known as the stress hormone and its release causes a breakdown of the
body’s tissues. This presents a hindrance to the healing process. However, when you sleep cortisol levels in the body are reduced. When cortisol levels are lower, it not only allows the body to better regulate its functions, but it also allows HGH to more effectively repair injured tissues.
3. Lack of sleep can cause increased pain sensitivity
Did you know that not having enough sleep can actually cause you to be more sensitive to pain? Studies have found that sleep deprivation and/or sleep disturbance can result in lower pain tolerance (meaning you are more sensitive to pain) and even alter the brain and body’s ability to inhibit pain.
How do I know if I’m getting enough sleep?
According to the CDC, it is recommended that adults aged 18 and older get 7 or more hours of sleep per night. It should be noted, however, that the quality of sleep is just as important as the quantity. You may be getting poor quality sleep if you find yourself falling asleep too fast or not fast enough, waking up frequently throughout the night, or finding yourself constantly tired throughout the day. Get better sleep by doing the following:
- Be sure to exercise regularly
- Limit caffeine and alcohol intake
- Establish a bedtime sleep routine
- Avoid screen time (television, phone, computer) at least an hour before bed
Written By: Dr. Sydney Brown, DPT
In addition to sleep, consistently performing stretches and exercises to strengthen muscles, increase range of motion, and improve flexibility is important to optimize recovery from injury. Physical therapy is a great way to address injury related impairments and restore functioning. If you are injured and looking to return back to your favorite sports, hobbies, or daily activities, give Respire Physical Therapy a call at (703) 671-1871 or click here to schedule your personalized evaluation today.
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