10 Tips to Sleep Better with Physical Therapy
Sleep Better by Andrea Piacquadio Orthocare Physical Therapy Center

We all understand that sleep is an essential for well-being. However, over 40% of us complain of sleep problems. How can we Sleep Better? How can Physical Therapy Help?

Well, not getting enough sleep can contribute to the development of chronic pain.  It also may worsen anxiety or depression symptoms. So, what should you do if you are not getting enough sleep?

See 10 Tips below from your friends at Orthocare Physical Therapy Center.

See 10 Tips to Sleep Better

There are several things we can do during the day to allow set the stage for a good night’s sleep.

During the Day

1. Do more Physical Activity

Move more during the day.

Take breaks from sitting at your work desk.

Walk, run, climb stairs, park further away from the store, or just play some physically active sports with family and friends. Your body, and mind will be ready to hit bed by the time it is evening!

2. Increase your light exposure

Sit in the sun, try to wear shorts, or t-shirts so that your body is exposed to the sun more. The body creates Vitamin-D with sun exposure and this helps sleep.

However, be careful of overdoing it! Wear sunscreen as appropriate.

3. Avoid Long napping

Napping during the mid-day is noted to be beneficial for health.

However, keep these power naps short – generally around 20 minutes and earlier in the afternoon.

4. Limit Alcohol Intake

While an occasional drink may not be too bad for overall health, try to limit your alcohol intake (1-2 drinks, 1-2 times/week), especially too late in the evening, as this may interfere with sleep.

5. Avoid Caffeine too late in the Evening

While some of us may need that caffeine stimulation in the morning to get up and at it – in the evening try to avoid caffeine so that your body can calm down before bed.

Near Bed time

After being good to yourself during the day, see these tips as the evening comes and you are getting ready for bed!

6. Eat Dinner Earlier

Try to eat dinner 2-3 hours before bedtime. This will allow the food to enter the digestive system well as you will be upright (think gravity!)

7. Create a Consistent Bedtime Routine

Humans like routine! So create and maintain a consistent bedtime routine so that the body and mind are used to this routine.

Your routine may include a warm bath, dimming the lights, avoiding the use of technology in bed (I know!), and reducing exposure to loud noises (e.g. energetic music).

Consider meditating or playing soft relaxing sounds to help prepare you for sleep.

8. Aim for 7-9 Hours of Daily Sleep

Try to go to bed and get up at similar times every day. Aim for 7-9 hours of daily sleep.

9. Set a Good Sleep Temperature

Researchers have found that most of us sleep better with the temperature around 65 degrees F. Assure that the temperature is right for you.

10. Use a Firm Bed and Pillows

Make sure you have the necessary blankets and pillows for your comfort. While some of us may enjoy the softest beds and pillows, generally if you are a side sleeper like 70% of us, use firm pillows to support your neck when sleeping. Likewise, use firmer beds to support your body.

Physical Therapy Can Help you Sleep Better

While all these tips will help you sit better, If your symptoms begin to become persistent, despite changing positions, and/or constant, it might be a good time to see a Physical Therapist. Postural problems are a slippery slope can potentially snowball into chronic, long-term pain. The earlier they are addressed, the quicker you can change your life around for the better.

So, if you’re having pain or difficulty sitting for prolonged periods of time, consult with your favorite Physical Therapist at Orthocare Physical Therapy Center !

We have a great team of professionals ready to help. See how we can help you!

Contact us at 703-310-7610 or info@orthocareptc.com.

We also have other great outdoor based tips.

By Patrick Chaote, PT, DPT, Orthocare Physical Therapy Center

Tips to Sleep Better Adapted from: