Regeneration & Sleep
The strenght is to be found in serenity
Regeneration & Sleep – The underestimated power of rest
When people think of therapy, they first think of movement, exercises or technique – but one of the most important healing factors is often the simplest: sufficient and good quality sleep.
While you sleep, your body is highly active. In the deep sleep phase, countless Regeneration processes ab:
- Cells are repaired, especially in muscles, fascia and connective tissue
- Inflammatory processes are regulated
- the immune system is strengthened
- Hormones such as growth hormone (GH) promote healing and tissue regeneration
- the central nervous system processes movement learning and coordination – important for rehabilitation and training
Why is sleep so important for physiotherapy?
In physiotherapeutic work we lay the foundation for regeneration – but the actual reconstruction happens between units. Patients with chronic pain, after operations or with symptoms of exhaustion often benefit particularly when sleep and regeneration are taken seriously.
A persistent sleep deficit can:
- Increase inflammation levels
- raise blood pressure
- delay the repair of muscle and nerve tissue
- worsen stress processing
- and intensify the perception of pain
Studies show that those who regularly sleep less than 6 hours have a significantly increased risk of Cardiovascular diseases, Metabolic disorders (e.g. type 2 diabetes) and chronic complaints.
What should you pay attention to?
Sleep duration
7–9 hours of sleep per night is considered optimal for adults. During periods of high physical exertion (e.g., after surgery or intensive rehabilitation), more may be beneficial.
Lighting conditions
Avoid bright, artificial light in the evening. Especially blue light (smartphones, tablets, TV) inhibits the release of Melatonin, your natural sleep hormone. If necessary, use blue light filters or blue light glasses.
Calm down – consciously switch off
Stress is a sleep killer. A small evening ritual can help: for example, breathing exercises, progressive muscle relaxation, or a short walk. Light stretching or foam rolling in the evening can also be beneficial—please let us know what works for you.
Digital Detox
Turn off your cell phone at least 30 minutes before bedtime. Messages, emails, and social media often cause unnecessary activation of the nervous system.
Indoor climate
Cool temperatures promote restful sleep. Ideal are 16–18 °C in well-ventilated rooms. A good mattress, an ergonomic pillow, and dark curtains can also significantly improve sleep quality.
Avoid caffeine and alcohol
Caffeine lasts up to six hours after consumption—it's best to avoid it after 2 p.m. Alcohol also disrupts deep sleep and delays regeneration processes.
Our tips for you
- Plan your training sessions or therapy sessions so that you have sufficient rest periods afterwards.
- Sleep is therapy – not wasted time.
- Maintain a regular sleep schedule, even on weekends.
- Pay attention to your circadian rhythm—are you more of an early riser or a late riser? Try to align your activities with that.
- Notice how you feel after good or poor sleep—and talk to your therapist if you notice that sleep is a limiting factor.
Fazit
Without adequate rest, there's no lasting healing. Good sleep isn't a luxury, but an integral part of your recovery. We not only help you with exercise – but also with taking regeneration seriously.