Don't Sleep on Sleep!: The Importance of Sleep in Pain Relief

By: Kelsie Mazur, DPT 

We’ve all heard the phrase “you snooze you lose”, so next time someone says this to you, you can counter with “not necessarily!” Sleep is quite literally the most essential human behavior for optimal health and quality of life. Personally, I like to nerd out on all the research out there that scientists, like Andrew Huberman from Huberman Lab, or Dr. Matthew Walker, author of the book “Why We sleep” have done. Sidenote: that book helped me out of a looping battle with insomnia and quite literally changed my life. This week we are taking a deep look at sleep and all of its glory in regards to chronic pain, injury, recovery, and quality of life. 

“Sleep is one of the most important aspects of our life, health and longevity and yet it is increasingly neglected in twenty-first-century society, with devastating consequences: every major disease in the developed world - Alzheimer’s, cancer, obesity, diabetes - has very strong causal links to deficient sleep.”

-Matthew Walker, PhD, Author, & Professor Cal Berkley

Consistently getting sufficient sleep (7-9 hours per night) is essential due to its numerous health benefits. I can go on and on about these benefits, including but not limited to: enhanced mood, better cardiovascular health, improved cognitive function, boosted immune response, effective tissue repair, stress reduction, weight management, and optimized athletic performance.

But why is quality sleep such a crucial factor in physical therapy? 

Sleep disturbances can significantly impact everyday life, but their effects are even more pronounced during recovery from an injury, surgery, or chronic pain. In physical therapy, patients may be recovering from surgery, acute orthopedic injuries, or chronic conditions that cause pain and functional limitations. These issues can lead to sleep disturbances, and chronic sleep deprivation can impair pain modulation and prolong healing time. Vicious cycle, right? Research shows that sleep is critical for tissue repair. During deep sleep, the body releases growth hormone, which aids in muscle growth and recovery. A study published in the Journal of Clinical Endocrinology & Metabolism found that sleep promotes anabolic processes, which are essential for healing after injuries. Sleep deprivation (especially after a surgery or while rehabbing an injury) has been associated with elevated levels of inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6), which could exacerbate inflammation, potentially delaying recovery from injuries.

Everyone's arch nemesis, pain, is also greatly affected by quality of sleep. Have you ever stubbed your pinky toe on the corner of the coffee table at the end of a very long workday, and that pain feels like the most unbearable thing ever? We have all been there! This phenomenon of heightened emotional response to pain is similar to when one experiences sleep deprivation after surgery or an injury. Simply put: lack of sleep equals an increase in pain sensitivity. Individuals who are sleep-deprived reported higher pain levels, a lower pain threshold, and higher cortisol levels (these folks are stressed the heck out) demonstrating the link between sleep and pain perception. Maintaining a positive emotional state is crucial during recovery. Dealing with a physical injury can be incredibly frustrating, particularly if it's a long-standing issue you've faced for months or even years. Adequate sleep supports a more optimistic outlook, which can enhance your ability to engage in therapy sessions and boost your motivation to stick with your home exercise program!

The interconnectedness of sleep and physical therapy highlights the necessity of a holistic approach to health and wellness. In fact, it’s one of several factors physical therapists often need to adjust when patients feel that their physical therapy isn't yielding results (especially my chronic low back pain warriors). If you’re unsure how to achieve quality deep sleep into your life, be sure to talk to your physical therapist! They can offer valuable insights on optimizing your habits outside of sessions to help you achieve a pain-free experience. 

Whether you’re looking to alleviate chronic pain, reduce stress, or improve your overall wellness, recognizing the role of quality sleep in physical therapy can help you maintain recovery and stay injury-free for years to come. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com.

I would be happy to help you start the process of living a life free from pain and full of quality sleep!