Rest to Recover: The Importance of Quality Sleep
When it comes to your health, most people think about exercise and nutrition first, but sleep is just as important and is often overlooked. At Refuge Physiotherapy, we know that healing happens not just in the clinic, but in the moments of rest that follow. Your body uses sleep to recharge, rebuild, and prepare for the next day’s challenges.
Most adults need 7-9 hours of sleep per night, but during times of recovery you may require even more. If you’re healing from injury, surgery, or managing chronic pain, giving your body extra rest can make a world of difference.
Signs that you may not be getting enough quality sleep:
You wake up tired, stiff, or sore
You rely heavily on caffeine to get through the day
You notice slower progress in your recovery or workouts
You have difficulty focusing or slower reaction times
You feel more irritable, anxious, or distracted
When sleep quality suffers, so does your body’s ability to recover. Fatigue can slow down your progress, reduce your pain tolerance, and even increase your risk of injury. If any of these sound familiar, improving your sleep quality could be a game-changer for your health and healing.
Quality versus Quantity
The key isn’t the amount of sleep, but the quality of your sleep. It can be difficult to get the recommended 7-9 hours of sleep a night, however the quality of your sleep, and your ability to rest in REM and deep sleep is far more important.
Quality sleep isn’t just about feeling rested; it’s essential for recovery, performance, and healing. During quality sleep, your brain strengthens the movement patterns you’ve practiced during training and therapy, helping to improve your coordination and motor learning.
So what can you do to improve the quality of your sleep in order to boost your performance and recovery?
Tips to Improve Your Sleep Quality:
1. Stick to a consistent routine
Don’t worry as much about the amount of sleep you get, focus instead on going to bed and getting out of bed at the same time every day, even on weekends. A consistent rhythm helps regulate your body’s sleep-wake cycle, improving the depth and quality of your sleep.
2. Create a sleep-friendly routine
Keep your room cool (recommended 60-65*), dark, and quiet. The cold temperature slows down your heart rate. This allows your body to go into REM and deep sleep quicker and easier (sleep stages that promote recovery). The colder the room, the deeper (higher quality) the sleep.
Limit screens (phones, TVs, tablets) for at least 30-60 minutes before bed.
Try blackout curtains, eye masks, soft white noise, or calming scents like lavender to promote relaxation.
3. Wind-down with gentle movement
Dedicate the last 30 minutes before bed to setting distractions and screens aside so that your mind can unwind from the day, relax, and prepare for deep sleep.
Simple stretches, breathing exercises, reading a book or gentle yoga can help release muscle tension and calm your nervous system, cuing your body for rest.
4. Watch what you eat and drink
A light snack with protein and carbohydrates can help keep your blood sugar stable overnight, however avoid large meals, caffeine, and alcohol close to bedtime.
Have dinner 2-3 hours before bed. Your body works hard to digest and this can negatively affect the quality of your sleep if you are eating too close to bedtime.
No caffeine after 12pm. The half-life of caffeine is around 7 hours. If your last cup of coffee is at 12pm, you still have half of the caffeine pumping through you by 7pm. Aim at having your last caffeine at least 7 hours before bedtime.
Limit your alcohol intake within 2-3 hours of bed. Alcohol can help you fall asleep sooner, but it also leads to poor quality sleep, keeping you from REM and deep sleep.
5. Limit naps
A short nap (20–30 minutes) early in the day can increase your performance, however only if you are already getting at least 7 hours of sleep at night; otherwise, a nap will impact your ability to fall asleep at night and the quality of your sleep.
6. Bathe before bed
Warm/hot water opens up our blood vessels. This allows blood to flow easier throughout our body, slowing down our heart rate, allowing deeper and slower breaths, and reducing our blood pressure. This process cools your internal core body temperature because blood flow is being pushed away out towards your extremities.
A lower body temperature stimulates the natural production of melatonin to help us fall asleep quicker. Shoot for a warm/hot bath 90 minutes before bed.
7. Exercise regularly, but not right before bed
Regular physical activity helps regulate your body’s internal clock (circadian rhythm), reduces stress, and promotes the release of endorphins that boost your mood. However, the timing of your workout makes a big difference.
Exercising too close to bedtime can make it harder to unwind. During exercise, your heart rate, body temperature, and adrenaline levels rise. These are great for energy and focus during the day, but if they stay elevated late at night, your body may struggle to transition into a restful state. Aim to finish workouts 2 hours before bedtime to avoid overstimulating your system.
At Refuge Physiotherapy, we believe in well-being for the whole-person. Good sleep is a cornerstone of recovery. Prioritizing quality sleep helps your body recover faster, reduces inflammation, and boosts your overall energy and sense of well-being. Don’t be overwhelmed by these tips. Choose one or two that you can apply easily and work on creating better sleep habits. Remember, when it comes to sleep, quality is much more important than quantity.
As physical therapists, we often see patients who underestimate the role of recovery in their exercise routine. Sleep is where your body repairs muscles, restores energy, and consolidates learning from the day’s movement. Without enough quality sleep, your performance and healing both suffer. The key is consistency, both in your movement routine and your sleep schedule. Prioritize and guard your sleep habits. This is a proven way to stay healthy and thrive.
If you’re struggling with pain or difficulty recovering, we can help you create a personalized plan that includes mobility, strength, and lifestyle strategies for better sleep and overall wellness. Call Refuge Physiotherapy today to take the next step toward a healthier, stronger, and more restful you!
