Many of our patients do their part during physical therapy—whether it be showing up for their in-clinic physical therapy appointments or doing their home exercise program (HEP). But one place some fall short is on the number of hours of sleep they get each night. So are you getting enough sleep during physical therapy recovery? Read on to learn more.
We’ve all heard it from an early age—our parents telling us to go to bed early to get a good night’s sleep. Little did we know, that this is a crucial key factor to those recovering from surgery or injury. So just how many hours of sleep do we need each night to help our body properly recovery? It’s not a one-size-fits-all answer, but a good rule of thumb is between 7-10 hours for teens and 7-9 hours each night for adults.
With everything being so fast-paced or week schedules being booked out to the max—it’s hard for some patients to catch the proper amount of zzz’s. The team at ProActive Physical Therapy pulled together some tips to help you get a full night’s rest, in which will help your body recover faster from surgery, injury or pain.
#1: Avoid caffeine or other stimulates 5-6 hours before bed—and even earlier if you’re sensitive to caffeine.
#2: It’s easy to be tempted to watch one more episode of your Netflix show or scroll through Instagram a few extra minutes as you wind down, but when these devices aren’t in the bedroom, the temptation is less likely.
#3: Make a sleep routine. It may be hard at first, but soon enough you’ll have a sleep habit of waking up and going to bed at regular times.
#4: Avoid eating anything heavy before bed.
#5: Create a night routine. Whether it’s stretching, a warm bath, a cup of (caffeine free) tea, or listening to relaxing music, these methods can help you relax before bed.
If you’re still struggling with getting enough sleep during physical therapy, talk to your ProActive Physical Therapist. They may offer additional suggestions to help aid in proper sleep to help your body heal.