{"id":1233,"date":"2019-03-19T11:30:41","date_gmt":"2019-03-18T22:30:41","guid":{"rendered":"https:\/\/queenstownphysiotherapy.com\/?p=1233"},"modified":"2021-07-20T15:09:09","modified_gmt":"2021-07-20T03:09:09","slug":"sleep-optimising-injury-healing","status":"publish","type":"post","link":"https:\/\/queenstownphysiotherapy.com\/sleep-optimising-injury-healing\/","title":{"rendered":"Optimising Injury Healing &#8211; Sleep"},"content":{"rendered":"<p><strong>Sleep is one of the most important elements of injury prevention and healing.\u00a0 Benefits of sleep include: <\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Improved reaction times<\/li>\n<li>Decreased injury rates<\/li>\n<li>Longer playing careers<\/li>\n<li>Improved weight management<\/li>\n<li>Decreased injury risk<\/li>\n<li>Increased accuracy and sprint times<\/li>\n<li>Improved mental acuity<\/li>\n<li>Fewer mental errors<\/li>\n<li>Improved cognitive function (attention and memory)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>How does sleep affect injury healing? <\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<ol>\n<li><strong> It directly impacts your immune system<\/strong><\/li>\n<\/ol>\n<p>A healthy, strong immune system is crucial to all types of healing. Without a strong immune system, you cannot properly create healthy tissue, fight infections and stay on the path to a successful recovery.\u00a0 When you do not get enough sleep during the wound healing process, your immune system can become depleted, raising your risk of elongating healing time and\u00a0<a href=\"http:\/\/www.healthline.com\/health\/sleep-deprivation\/effects-on-body\">developing infections<\/a>.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<ol start=\"2\">\n<li><strong> It slows down tissue growth<\/strong><\/li>\n<\/ol>\n<p>Of course, for wounds to heal successfully, healthy tissue growth is key. When does this essential growth happen? While you sleep. The growth and repair of tissue occurs in the third and fourth stages of sleep, which happen after you have completed about\u00a0<a href=\"https:\/\/sleepfoundation.org\/how-sleep-works\/what-happens-when-you-sleep\">70 percent\u00a0<\/a>of your rest. This means that getting a full, uninterrupted night\u2019s sleep is crucial \u2013 a few naps here and there will not cut it.<\/p>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li><strong> It can trigger and exacerbate coronary issues\u00a0<\/strong><\/li>\n<\/ol>\n<p>Sleep deprivation can have an adverse effect on the heart health. Because coronary function affects your overall well-being, this is yet another reason to prioritize your rest. Health Line noted that <a href=\"http:\/\/www.healthline.com\/health\/poor-circulation-symptoms-causes?m=2#Symptoms2\">heart disease<\/a>\u00a0can be a root cause of poor circulation, which can delay or interfere with the healing process.<\/p>\n<p>&nbsp;<\/p>\n<ol start=\"4\">\n<li><strong> It can compromise healthy eating habits\u00a0<\/strong><\/li>\n<\/ol>\n<p>When you are constantly tired, your body is seeking ways to create more energy. This can lead to cravings for sugary, fatty foods that are not good for your body, and that may further delay the healing process. \u00a0People who do not get enough sleep are also more likely to consume\u00a0<a href=\"http:\/\/www.shape.com\/lifestyle\/mind-and-body\/why-sleep-no-1-most-important-thing-better-body\">bigger portions<\/a>, which can lead to unwanted weight gain.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>How many hours a night do I need?<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>School age children (6 \u2013 13 years): 9 \u2013 11 hours<\/li>\n<li>Teenagers (14 \u2013 17 years): 8 \u2013 10 hours<\/li>\n<li>Adults (18 \u2013 64 years): 7 \u2013 9 hours<\/li>\n<li>Older adults (65+ years): 7 \u2013 8 years<\/li>\n<\/ul>\n<p><strong>Sleep tips: <\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/sleep.org\/articles\/exercise-affects-sleep\/\">Exercise <\/a>daily (adults: 30 minutes of moderate intensity exercise, five days per week).<\/li>\n<li>Stick to a\u00a0<a href=\"https:\/\/sleep.org\/articles\/get-sleep-schedule\/\">sleep schedule,<\/a> even on weekends and on holidays.<\/li>\n<li>Practice a\u00a0pre-bedtime routine<a href=\"https:\/\/sleep.org\/articles\/learning-relax\/\"> &#8211; keep it simple.<\/a><\/li>\n<li>Evaluate your bedroom to ensure ideal\u00a0<a href=\"https:\/\/sleep.org\/articles\/temperature-for-sleep\/\">temperature<\/a>,\u00a0<a href=\"https:\/\/sleep.org\/articles\/sounds-bedroom\/\">sound<\/a> and\u00a0<a href=\"https:\/\/sleep.org\/articles\/how-lights-affect-sleep\/\">light<\/a>.<\/li>\n<li>Sleep on a comfortable\u00a0<a href=\"https:\/\/sleep.org\/articles\/choosing-a-mattress\/\">mattress<\/a> and\u00a0<a href=\"https:\/\/sleep.org\/articles\/common-types-of-pillows\/\">pillows<\/a>.<\/li>\n<li>Beware of\u00a0<a href=\"https:\/\/sleep.org\/articles\/reasons-not-staying-asleep\/\">hidden sleep stealers,<\/a> like alcohol and\u00a0<a href=\"https:\/\/sleep.org\/articles\/how-much-caffiene-should-i-have\/\">caffeine<\/a>.<\/li>\n<li><a href=\"https:\/\/sleep.org\/articles\/ways-technology-affects-sleep\/\">Turn off electronics <\/a>before bed.<\/li>\n<\/ul>\n<p><strong>How much sleep do YOU need?<\/strong><\/p>\n<ul>\n<li>Are you productive, healthy and happy on seven hours of sleep?<\/li>\n<li>Or does it take you nine hours of quality ZZZs to get you into high gear?<\/li>\n<li>Do you have health issues such as being overweight?<\/li>\n<li>Are you at risk for any disease?<\/li>\n<li>Are you experiencing\u00a0<a href=\"http:\/\/sleepfoundation.org\/sleep-disorders-problems\">sleep problems?<\/a><\/li>\n<li>Do you depend on caffeine to get you through the day?<\/li>\n<li>Do you feel\u00a0<a href=\"http:\/\/drowsydriving.org\/\">sleepy when driving?<\/a><\/li>\n<\/ul>\n<p><strong>Did you know?<\/strong><\/p>\n<p>The amount of sleep you need on a regular basis for optimal performance is called your basal sleep need.<\/p>\n<p>The accumulated sleep that\u2019s lost from poor sleep habits, sickness, waking up in the night and other causes is known as your sleep debt.<\/p>\n<p>An imbalance of the two leads to an unresolved sleep debt, which can lead to increased sleepiness and less alertness.\u00a0 One or two good nights of sleep may not be enough to settle your unresolved sleep debt, so it is important to get consistent nights of decent sleep in order to make up for this.<\/p>\n<p><a href=\"https:\/\/www.advancedtissue.com\/sleep-deprivation-negatively-impacts-wound-healinghow-sleep-deprivation-negatively-impacts-wound-healing\/\">https:\/\/www.advancedtissue.com\/sleep-deprivation-negatively-impacts-wound-healinghow-sleep-deprivation-negatively-impacts-wound-healing\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleep is one of the most important elements of injury prevention and healing.\u00a0 Benefits of sleep include: &nbsp; Improved reaction times Decreased injury rates Longer playing careers Improved weight management Decreased injury risk Increased accuracy and sprint times Improved mental acuity Fewer mental errors Improved cognitive function (attention and memory) &nbsp; How does sleep affect [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1685,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Optimising Injury Healing - Sleep &#187; Queenstown Physiotherapy<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/queenstownphysiotherapy.com\/sleep-optimising-injury-healing\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Optimising Injury Healing - Sleep &#187; Queenstown Physiotherapy\" \/>\n<meta property=\"og:description\" content=\"Sleep is one of the most important elements of injury prevention and healing.\u00a0 Benefits of sleep include: &nbsp; Improved reaction times Decreased injury rates Longer playing careers Improved weight management Decreased injury risk Increased accuracy and sprint times Improved mental acuity Fewer mental errors Improved cognitive function (attention and memory) &nbsp; How does sleep affect [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/queenstownphysiotherapy.com\/sleep-optimising-injury-healing\/\" \/>\n<meta property=\"og:site_name\" content=\"Queenstown Physiotherapy\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/queenstownphysio\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-03-18T22:30:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-20T03:09:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/queenstownphysiotherapy.com\/wp-content\/uploads\/2019\/03\/woman-2197947_1920-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Deborah Torrington\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Deborah Torrington\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/queenstownphysiotherapy.com\/sleep-optimising-injury-healing\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/queenstownphysiotherapy.com\/sleep-optimising-injury-healing\/\"},\"author\":{\"name\":\"Deborah Torrington\",\"@id\":\"https:\/\/queenstownphysiotherapy.com\/#\/schema\/person\/bef31f000e05cce724779ab74cdd8f46\"},\"headline\":\"Optimising Injury Healing &#8211; 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