Sleep Strategies

Tips for better sleep when exercising and/or recovering from an injury

• Ensure that your sleeping environment is a quiet, cool and dark place
• Try to avoid heavy meals and exercise 3 hours prior to bed time
• Limit screen time (computer work, phone use) prior to bed time, aim to shut off your technology approximately 1 hour prior to bed time
• Try to avoid alcohol and nicotine 3-6 hours priors to bed time
• Stop consuming caffeine 6 hours prior to bed time
• Adults should aim for 7-9 hours of sleep per night
• Children should get for 9-11 hours of sleep per night
• If you have low back pain, try sleeping on your side with a pillow between your knees to neutralize your pelvis
• It is normal to feel stiffness in the morning in your low back as the discs between your vertebrae become dehydrated over night
• Gentle exercise in the morning can help with circulation and decrease your stiffness
• A firm mattress can also help if you have back pain
• If you have shoulder pain, avoid sleeping on the sore shoulder as this can compress the joint
• If you have knee pain, a pillow under your knee can offload the joint and provide relief
• Meditation, warm baths, relaxation, and/or deep breathing prior to bed time have been helpful for those who have difficulty falling asleep 
• Apps that may be helpful: “Head Space”, “Breathing Zone”, “Mindful”
• Try to wake up and go to bed at the same time every day (sleeping in and staying up late can throw off your sleep cycle)

We hope you find these tips helpful as a good sleep helps with healing and recovery from injury ☺.

-Andi

Registered Physiotherapist and Kinesiologist