Sleep is a fundamental biological necessity for all people, just like eating or drinking. It is a complex process that involves the brain and the body as a whole and has a significant impact on our health. physical, mental and emotional health.
Its numerous benefits are already known and, if we speak in terms of the injury prevention and recovery, we can say that adequate rest can accelerate the healing process of injured tissue, also helping to reduce pain and inflammation.
Increased blood flow during sleep promotes cell recovery; and the release of hormones such as testosterone and GH repair and promote the muscle growth.
Which pillow is best for sleeping?
There is no consensus based on scientific evidence about this data so we can say that The best pillow for sleeping is the one that allows you to do so.. There are also no significant differences between the materials of the pillows or in their height. What What we should avoid is for the head to remain in extension, since craniocervical extension favors tightening, thus activating the masticatory muscles and potentially causing orofacial disorders, headaches, etc.
From Evolution Physiotherapy Clinic Our tips for improving sleep quality and optimizing the repair of injured tissue are:
- Create a sleeping habit/schedule. Regulates physiological processes.
It is important to sleep a minimum number of hours (7/8 hours on average) but it is also important to try to go to bed and wake up every day at the same time (even on weekends) and if possible before 11:00 p.m. - Eat your last meal of the day at least 2 hours before going to bed. In order to have completed the digestion process.
- Perform low and medium intensity aerobic exercise 2 or 3 hours before bedtime. All high-intensity exercise should be done in the morning or early afternoon to promote the cortisol-melatonin cycle.
- Avoid caffeine and alcohol at least 6 hours before bedtime. These are substances that take longer to be eliminated from the blood.
- Create a suitable sleep environment. Make sure the room is dark but allows us to wake up with the light of dawn.
- Avoid LED light hours before bedtime and use blue light filters during the last hours of the day.
Finally, say that if you are immersed in a pathological or rehabilitation process of an injury our treatments performed during the physiotherapy and exercise session They can double their effect by improving mood, reducing stress, processing new patterns and motor skills learned as well as establishing biochemical, electrical changes and tissue normalization resulting from the manual therapy wave invasive therapy used.
