Most people know that getting a good nights sleep is important, but many don’t realise just how important it is. Not only is sleep important for our mental health and concentration, but it plays a crucial role in our physical health and poor sleep quality can have serious consequences.
Recovering from injury or illness means giving your body the time and opportunity to do so. That means getting enough sleep each night so that your body can heal and rejuvenate. This is, in fact, the period of time your body does the majority of its healing! In the UK, the average person says they sleep for 4-5 hours per night, when in fact research suggests we need a minimum of 7 hours! This can range up to 8 or 9 hours if you’re recovering from a particularly serious injury.
What is sleep so important for recovery?
When you sleep, your body goes through different sleep stages known as cycles. The first stage is when you are falling asleep and your muscles are relaxing. The second stage is when your heart rate slows down and your body temperature decreases. The third stage is when you are in a deep sleep. This is when blood flow increases and growth hormones are released.
It is these growth hormones which help to repair and grow tissue such as muscles. If you do not get enough rest, the secretion of these growth hormones decreases and it becomes harder for your body to recover from injuries.
Tips for Healthy Sleep:
- Try to establish a regular bed-time and wake-time. Our bodies like routine and this will help regulate your body’s natural sleep patterns.
- Limit naps to 30 minutes and avoid them after mid-afternoon.
- Limit your caffeine intake, especially in the afternoon and evening hours.
- Limit your alcohol consumption, especially in the evening.
- Avoid snacking at bedtime, especially food high in sugar and saturated fat.
- Keep room temperature cool and dark.
- Avoid screens which emit blue-light such as TV, phone, and computers for an hour before bed.
- A warm shower or bath 60 minutes prior to bed-time, which can help aid your body regulate its temperature and increase the speed of which you fall asleep.
Getting enough sleep is crucial for injury recovery. Not only does sleep allow your body to rest and heal, but it also helps reduce stress levels and improve mood and concentration. If you are recovering from an injury, be sure to get plenty of rest and follow the tips outlined above for a healthier sleep.