Sleep disruptions are an almost universal consequence of living in the modern world. Whether you are a student, a member of the workforce, or retired, chances are you’ve recently experienced some level of insomnia due to anxiety, excessive screen time, or especially musculoskeletal pain. An overlooked symptom of common issues like back, neck, shoulder, and hip conditions is discomfort when lying down, causing lost sleep. And if you don’t get the quantity and quality of sleep you need, you may experience worse performance at work or school and negative moods, among other problems. The resulting stressors can create a feedback loop that worsens your physical condition.
If you’re going through any of these kinds of sleep difficulties, physical therapy could make an amazing difference for you. At JAG Physical Therapy, the most trusted name in PT across NJ, NY, and PA, our skilled therapists will develop a plan specifically to treat your sleep concerns and other health issues. Schedule an appointment with us today or view more below on how physical therapy treatment can help with better sleep.
How Does Physical Therapy Influence Sleep Quality?
One of the fundamental aims of physical therapy is helping patients move better, and better movement leads to better sleep. A major reason for this has to do with the production of melatonin, the primary hormone responsible for regulating the sleep-wake cycle.
Sufficient physical activity stimulates melatonin secretion in the brain, meaning a lack of exercise due to pain can severely reduce sleep quality. That is to say, not only can it cause muscle stiffness and malaise, but it also results in less of the hormone you need to fall asleep at the right time. Your physical therapist can use a large number of techniques to correct these issues, therefore letting you get more restful sleep.
Furthermore, physical therapy is an effective way to tackle nighttime discomfort that leads to tossing and turning. Common causes, such as poor circulation or carrying tension in certain muscle groups, especially in the upper body, can be alleviated in the long term using PT.
Can Physical Therapy Help with Sleep Disorders?
In the case of health disorders that primarily affect sleep, physical therapy may help treat many of the most troublesome symptoms as well. For example, PT can effectively support the health of people with sleep apnea (interruptions in breathing during sleep). Posture correction and regular breathing exercise can increase air flow and assist patients in maintaining the right sleep position. Since a significant portion of those with sleep apnea will need surgery for their condition, pre- and post-operative PT can also make a big difference in quality of life.
Another example of a primary sleep disorder for which physical therapy is effective is restless legs syndrome. One of the best forms of symptom relief for this condition, which causes persistent discomfort in the legs when they are still, is counter-stimulation with manual therapy methods. Simply moving around makes the symptoms stop only during the motion, so of course, other measures are needed for sleep. Thankfully, heat, cold, therapeutic massage, electrical stimulation, and other techniques make the uncomfortable sensations cease for longer. In general, individuals with sleep disorders can benefit from guidance from a physical therapist on pre-bedtime relaxation and stretching in order to fall asleep faster and stay asleep without interruption.
What Types of Physical Therapy Techniques Promote Better Sleep?
When you first consult your physical therapist about a sleep-related issue, the treatment they utilize will depend on the cause. That is to say, if you’re losing out on sleep due to lumbar pain, your PT will use various modalities to treat your lower back first and foremost. Meanwhile, if you find yourself sleeping poorly after intense exercise, you may undergo gait analysis and be advised on changing your cooldown routine post-workout. Nevertheless, some common physical therapy techniques can help almost anyone get improved sleep.
A regular regimen of stretching and other forms of flexibility exercises reduces nighttime muscle tension and the resulting aches and spasms while trying to fall asleep. Strength training is important as well – so that the torso can comfortably support various sleep positions, and to prevent injuries that might make lying down uncomfortable. Manual therapy is excellent for general relaxation, and PT-guided breathing exercises help the body’s various systems prepare for sleep.
If you believe you need to make improvements to your pre-bedtime routine in order to sleep better, your PT can give you the most specific and helpful advice. However, you can start by focusing on your breathing – make sure your inhalations and exhalations are moderately deep and about the same length. When stretching before bed, concentrate on your middle back (thoracic area) and your neck, especially on resolving tension in all directions of your neck’s range of motion. This will help you stay comfortable and avoid waking up sore no matter what position you sleep in, even if you tend to shift during sleep.
How Can JAG Physical Therapy Support Your Sleep and Recovery?
Residents of New York, New Jersey, and Pennsylvania turn to JAG PT for sleep-related health issues because of our great deal of experience in treating these problems. Our state-of-the-art multispecialty clinics are conveniently located near you, and our easy, flexible scheduling means you can start getting relief for insomnia sooner rather than later.
Sleep Better, Feel Better with JAG Physical Therapy
JAG Physical Therapy is committed to our patients’ overall health – including better sleep. Our empathetic therapy team combines specialized PT techniques so you can manage your nighttime pain and get greater quality and quantities of sleep over the long term. Book your appointment now or learn more about how we treat conditions that commonly interrupt sleep, such as back pain.