PHYSICAL THERAPY

Top 5 Fridays! 5 steps to sleep better | Modern Manual Therapy Blog


5 steps for better sleep hygiene - themanualtherapist.com


This Friday, it’s all about sleep. Here are 5 tips recommended to promote better sleep for the general public.


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👉 LIMIT STIMULANTS – Caffeine, alcohol and nicotine are all known to promote arousal and / or disturb sleep. Detecting an individual’s sensitivity or tolerance and limiting the time before bedtime or weaning (i.e. nicotine) has been shown to promote better sleep.
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👉 REGULAR EXERCISE – This was presumed to be knowledge with the warning that you should not exercise before bedtime, but the evidence indicates that this is not completely true. Promoting good exercise habits with regular exercise has been shown to improve the quality of sleep and, for some people, exercise before bedtime can actually promote acute body warming and have an antidepressant effect.
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D REDUCE STRESS – Stress can precipitate cognitive and physiological arousal, which can lead to increased rumination or worry. Although not thoroughly researched, techniques such as mindfulness and relaxation have both shown preliminary evidence for reducing stress that can improve sleep.
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👉 MINIMIZE NOISE – The use of sound reduction (ear plugs) or sound masking (white noise) has been shown to improve episodes of nighttime sleep. The type, timing and consistency should depend on the individual.
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👉 BUILD A ROUTINE – Scheduling normal sleep / wake-up times and reducing naps to less than 30 minutes maximizes synchronization between physiological sleep control and the circadian rhythm.
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It should be noted that a dynamic relationship exists between all of these behaviors and trying to change them all at the same time can be more damaging than helpful.
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Concentrating on the most important or most disturbed behaviors and promoting healthy waking habits has been shown to have clinically significant effects on improving the quality of sleep for many people.
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“Aspire to inspire”
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Reference: Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: a review of empirical evidence. Sleep Med Rev. 2015; 22: 23-36.

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