Can Physiotherapy Help With Insomnia?

Can Physiotherapy Help With Insomnia? Insomnia means inability to sleep especially at night. There are a variety of factors that play a role in helping you fall asleep at night. Some things a physiotherapist might recommend include:

• In the case of being unable to sleep due to pain, a physiotherapist will recommend exercises to complete or appliances to use to help manage the pain. A physiotherapist is a key part of your healthcare team for injury recovery or pain management.
• Establish a relaxing bedtime routine that you only do before bed
• Create an environment conducive for sleep – dark, free of noise, and relaxing. If this isn’t possible, use earplugs for sleeping and an eye mask
• Don’t exercise or eat a large meal less than an hour before bed
• Avoid alcohol and caffeine before bed
• Avoid napping after 3 pm or at all
• Keeping a sleep diary detailing your habits before sleep can also help pinpoint something specific that may be interfering with your sleep schedule.

Change your routine :This can help you sleep better. Set a consistent bedtime and wake time. Avoid naps.Avoid the bed when not neccessary.

Set sleep limits: Lying in bed when you’re awake can become a habit that leads to poor sleep. If you can’t fall asleep within 20 minutes, get up and don’t go back to bed until you’re sleepy. But don’t change your wake-up time. This makes you more tired the next night. But once your sleep gets better, your time in bed is slowly increased.

Change certain lifestyle habits: Change habits that lead to poor sleep, such as smoking, drinking too much caffeine late in the day and drinking too much alcohol. Not getting regular exercise also can lead to poor sleep. You may learn tips that can help you sleep better, such as ways to wind down an hour or two before bedtime.

Improve your sleep area : Create a comfortable sleep area. Keep your bedroom quiet, dark and cool. Don’t have a TV in the bedroom. Hide the clock from view.

Learn relaxation techniques:These techniques help you calm your mind and body. Approaches include meditation, imagery and muscle relaxation.

Remain passively awake: With this method, once you’re in bed, you try not to think about falling asleep. That’s because worrying that you can’t sleep can keep you awake. Letting go of this worry can help you relax and make it easier to fall asleep.

Use biofeedback: This technique involves using a device that shows signs such as your heart rate and muscle tension. Then you learn how to help manage them. Your sleep specialist may ask you to take a biofeedback device home to record your daily patterns. This information can show patterns that affect sleep.

A physiotherapist will get to know your unique situation and any pre-existing conditions that are impacting your sleep habits. They will work close with you to find habits, lifestyle changes, and routines to help you improve your sleep habits and get back to having a good night’s sleep!

Are you having difficulty to fall asleep, pay us a visit EFFECTIVE PHYSIOTHERAPY & FITNESS CLINIC today to take that burden off you and believe you’re going to sleep without taking any drugs at all.

Visit us today at Effective Physiotherapy and Fitness Clinic as we help you keep fit within and without enabling you live a pain-free life.

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