Sleep is something that we all need, and the quality of sleep we get can have a huge impact on our daily lives. When we’re well rested, we’re usually more productive, nicer to be around, and generally better at handling the challenges of the day, but it’s estimated that around 30-50% of the global population will suffer from insomnia at some point in their lives. People who regularly get a bad night’s sleep may not consider physiotherapy when they’re looking at ways to tackle the issue, but it’s actually a great way to address the underlying cause of poor slumber. Getting a proper night’s sleep is one of the most important ways to manage stress, pain, and feel prepared to tackle your day confidently. When you can’t sleep, you feel the effects the next day both physically and mentally. Chronic sleeplessness, or insomnia, can lead and contribute to a variety of larger health issues. Physiotherapy provides tools to help you get a better night’s sleep. It can help you manage pain more effectively, relax before bed, and help you find lifestyle changes to better improve your sleep schedule


Physiotherapists look at the body as a whole in order to determine why patients are not getting as restful a night as they need. After asking questions to determine if there are any external factors such as stress or worry causing issues with sleep, physiotherapists can examine a patient physically to make sure their posture isn’t hindering their rest. It’s also a good idea to develop a ‘sleep routine’ – rather than turning the television off and going straight to bed, or worse – sitting in bed on your phone – you should start winding down about an hour before you intend to sleep. You could also engage in relaxation exercises throughout the day in order to combat the risk of stress building up.

Exercise also helps with sleep, and your physiotherapist can work with you to develop a program to increase your activity. Engaging in exercise under the advice of a physiotherapist has the added benefit of helping to work out in a way that minimizes the strain to your body, thus shrinking the risk of injuries that could also disrupt your sleep.

The Benefits of a Good Night’s Sleep

Most adults need seven to nine hours of sleep each night in order to function at their fullest the next day.

Benefits of a full night’s sleep include:

  • Improved memory
  • Improved decision making and attention to detail
  • Improved tissue and muscle repair
  • Improved immune system functioning
  • Improved regulation of insulin, which helps manage cravings and weight
  • Improved regulation of cortical, the stress hormone
  • Less irritability and improved mood
  • With irregular or incomplete sleep habits, your immune system, muscle repair, and mental faculties suffer. People are often more irritable and easily upset when they don’t get enough sleep.
  • Importantly, people suffering from various pains like back pain, neck pain, multiple joint pain, knee pain or injuries may find the pain worse after not sleeping and therefore harder to fall asleep the next night due to the increased pain.

Breaking this cycle is important to help the body recover from injuries and manage pain effectively.

How Physiotherapy Can Help With Sleep Patterns and Sleep Disturbances

A physiotherapist can make recommendations to help you fall asleep and stay asleep to get a full night’s sleep.

In the case of being unable to sleep due to pain, a physiotherapist will recommend exercises to complete or appliances to use to help manage the pain. A physiotherapist is a key part of your healthcare team for injury recovery or pain management.

There are a variety of factors that play a role in helping you fall asleep at night. Some things a physiotherapist might recommend include:

Create and maintain a regular wake up and bed time schedule, even on the weekends

  • Establish a relaxing bedtime routine that you only do before bed
  • Create an environment conducive for sleep – dark, free of noise, and relaxing. If this isn’t possible, use earplugs for sleeping and an eye mask
  • Don’t exercise or eat a large meal less than an hour before bed
  • Avoid alcohol and caffeine before bed
  • Avoid napping after 3 pm or at all
  • Keeping a sleep diary detailing your habits before sleep can also help pinpoint something specific that may be interfering with your sleep schedule.

A physiotherapist will get to know your unique situation and any pre-existing conditions that are impacting your sleep habits. They will work close with you to find habits, lifestyle changes, and routines to help you improve your sleep habits and get back to having a good night’s sleep! Physiotherapists provide the care and expertise in injuries, illness, or disabilities that affect movement and physical function. They help provide manual therapy and provide treatment that helps you to manage the condition that you have. They are healthcare professionals that are focused specifically on enhancing mobility and quality of life of those who are affected physically. You can go to a physiotherapist to assess your condition and address pain woes with a low back pain for example, so you can be on your way to get a good night’s sleep.


Better posture –

 A physiotherapist can tell if you have bad posture and they can also make an assessment if your bad posture is the reason that prevents you from getting proper sleep at night. If it is, they can educate you about what you need to do to fix it and give yourself some much-needed quality shut eye at night.

Proper exercise –

Proper exercise

Exercise has been shown to help with sleep. Making it a part of your regular routine can contribute to your overall quality of life and a restful sleep. However, improper forms can hold you back quite a bit, making you take longer than necessary to recover, and sometimes, causing injuries and pain that could have otherwise been avoided. You will be guided with various exercises with the physiotherapist’s help to stretch and strengthen your muscles and at the same time, complement the effects of the given treatment for your physical condition.

Sleeping position –

 Other than posture, another thing where a physiotherapist can help you with is to recommend a sleeping position that would be better for your posture so that it’s not as strenuous on the rest of your body. For example, sleeping on your tummy is not naturally good for your spine as it flattens the spine’s natural curve, leading to lower back pain. It can also cause a neck strain when the head is only turned to one side when you sleep throughout the night. A physiotherapist can work with you and suggest sleeping positions that are better for your body, or provide solutions such as stuffing pillows in the right places to minimise or even eliminate the strain on your body.

Sleeping position

By consulting a physiotherapist, you’ll learn a lot more about your body and how it works and the possible causes of anything that may be disrupting you from living your daily life without any problem. A one-on-one approach is also a lot more personal and will help you better understand what exactly is causing you stress and sleeplessness. More importantly, because the exercise is tailored completely for you with guidance, you won’t be feeling the pain as much and be reaping a lot more of the benefits, including a good night’s sleep.

When it comes to your sleep issues, consider if you are experiencing any pain that may require professional assistance. Now you can have a better idea of how much a physiotherapist can be of service to you and improve your sleep with physiotherapy.

sleeping position head

Relaxation techniques involve activities and body positions to reduce pain and anxiety and promote mental and physical well-being. Such techniques may involve:

Refocusing attention – such as areas of attention in the body

Increasing body awareness

Exercises (such as meditation) to connect the body and mind together

Reducing the perception of pain

Emotional stress and pain can increase muscle tension and interfere with movement and function. Physiotherapists use relaxation technique to relieve musculoskeletal tension and improve your quality of life. Relaxation techniques will be focused on:

  • Reducing anxiety and tension
  • Reducing pain and stiffness
  • Improving quality of sleep
  • Improving comfort
  • Improving posture
  • The relaxation techniques used by your physiotherapist at Manchester may involve:
  • Breathing – this may include breathing control which focusing on relaxing your upper body and breathing from your tummy. This can be used in conjunction with deep breathing which helps the muscles relax when pain is restricting breathing. Deep breathing also helps to lower blood pressure, decrease heart rate and bring oxygen into the body, to reduce pain and anxiety.
  • Progressive muscle relaxation – which involves slowly tensing and then releasing each muscle group individually, starting with the muscles in the toes and finishing with those in the head.
  • Advice on maintaining a good posture to increase comfort and reduce stiffness or tension in sitting, standing, lying down or moving around. It is important to become more aware of posture and find ways to remember to regularly check and improve one’s position.
  • Physiotherapist will also advise you on how to remain as active as possible and manage your pain more effectively so you can carry on with your daily activities.


If you’re having problems sleeping, physiotherapy might be the solution you’ve been looking for. A qualified and skilled physiotherapist can create a custom treatment plan for you to help you improve your sleep habits. They know that sleep is always necessary but for some, it may not be exactly easy to achieve. Quality sleep in particular, is something that eludes many, particularly those who are in pain. This is how physiotherapists can help improve your quality of sleep by reliving your pain. Because physiotherapy work on the root of the problem and plane its protocol accordingly. It will defiantly give positive outcome.

In blossom physiotherapy center Dr.Jyoti Gupta (MPT Pediatrics) is senior consultant phyotherapist and her team always concern about their patient and help them to cope up with difficulties. They not only work on physical strength but also provide moral support which ultimately leads to excellent results. Sleep is an essential thing and without this a pleasant life is not possible. Are you looking for non-medicated way to improve the quality of your sleep? Why not pay a visit to blossom physiotherapy center in dhakoli. Blossom physiotherapy has, well qualified team of physiotherapist in dhakoli. With Ultra modular equipment and maintain proper hygiene in this pandemic  For further information log into

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