In our fast-paced world, we often neglect our sleep, not appreciating the impact it has on our overall wellbeing. Sleep is a crucial asset to our health, affecting everything from our mood to our immune system.

One of the most effective ways to improve sleep quality is by practicing good sleep hygiene. But what exactly is sleep hygiene, and how can it help you get the restful sleep you need? Moreover, how does sleep play a role in recovering from injuries?

What is Sleep Hygiene?

Sleep hygiene refers to the habits and practices that promote consistent, uninterrupted, and restful sleep. It’s about creating an environment and adopting behaviours that support a healthy sleep-wake cycle. Good sleep hygiene is essential for maintaining physical health, mental clarity, and emotional balance.

How does Sleep impact Injury Recovery?

Sleep plays a vital role in the body’s ability to heal and recover from injuries. During deep sleep, the body goes into repair mode, releasing growth hormones that aid in tissue repair and muscle recovery. This is particularly important for athletes or anyone recovering from an injury. Adequate sleep accelerates the healing process by reducing inflammation, promoting muscle regeneration, and enhancing immune function. Lack of sleep, on the other hand, can prolong recovery time and increase the risk of re-injury. It’s during sleep that the body produces proteins needed for tissue repair, so inadequate rest can hinder this process, delaying recovery. Furthermore, poor sleep can affect pain perception, making injuries feel more painful and harder to manage.

Tips for Improving Your Sleep:

1. Establish a regular sleep schedule

  • Develop a consistent routine for when you go to bed and wake up;
  • Get up at the same time every day, go to bed when you are tired and don’t force yourself to
    go to bed if you are not. This will help ‘set’ your body clock;
  • Get plenty of early morning sunshine.

2. Create a relaxing bedtime routine

  • Reading, taking a warm bath, practicing mindfulness or breathing exercises or other calming
    activities for yourself.

3. Optimise your sleeping environment

  • Ensure your bedroom is cool (17 to 19 degrees Celsius), dark and quiet. A good mattress and
    pillows are a worthy investment for your health!
  • Reserve your bedroom for sleeping and intimacy only. If you treat your bedroom like a
    second living room, your mind will find it harder to associate your bedroom with sleep.

4. Limit screen time before bed

  • Avoid phones, tablets or computers, if possible, as these emit blue light that interferes with
    the production of sleep regulating hormones. Use a blue light filter if you can’t avoid
    electronic devices before bed.

5. Watch what you eat and drink

  • Avoid heavy meals, caffeine (eg. tea, coffee, soft drink, chocolate) and alcohol close to
    bedtime. Replace with a light snack if hungry and a soothing herbal tea.

6. Stay active during the day

  • Regular exercise or physical activity can help you fall asleep faster and enhance the quality of
    your deep sleep. However, avoid any vigorous exercise close to bedtime as this can have the
    opposite effect.

7. Relax your mind

  • Relaxation exercises, meditation, journalling, gentle yoga or whatever you find helps you
    calm your mind before bed.

8. Reduce Naps

  • Long or irregular naps during the day can impact your quality of sleep at night. If sleep
    deprived, napping can be beneficial when limited to short (20-30 minutes) and done earlier
    in the day.

9. Don’t watch the clock

  • If you frequently check the clock at night, this can reinforce negative thoughts and worries
    about not being able to sleep and make falling asleep harder for you.

 

What if I can’t get to sleep?

Forcing yourself to sleep doesn’t work. If you find you are still not asleep within 30 minutes of going to bed you should get up, go to another dark room and sit quietly (do something calming). Avoid screen time, food, drink, chores or anything that you may find stimulating or interesting. When you feel tired again, go back to bed. This helps your mind associate your bed with sleep as opposed to the feeling of frustration when you can’t fall asleep.

Conclusion

Prioritising good sleep hygiene is a simple yet powerful way to improve your sleep quality and overall health, especially when recovering from an injury. By making a few small changes to your daily routine and sleep environment, you can enjoy more restful nights, faster recovery times, and more energised days. Remember, quality sleep is not a luxury—it’s a necessity for a healthy, balanced life. Start incorporating these sleep hygiene practices today, and experience the difference in your well-being and recovery.