{"id":5571,"date":"2022-10-30T16:19:18","date_gmt":"2022-10-30T16:19:18","guid":{"rendered":"https:\/\/bioanadrasisnew.synergic.systems\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/"},"modified":"2022-10-30T16:19:18","modified_gmt":"2022-10-30T16:19:18","slug":"sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries","status":"publish","type":"post","link":"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/","title":{"rendered":"Sleep &#8211; Does it play a role in the recovery of musculoskeletal injuries?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u03a0\u03af\u03bd\u03b1\u03ba\u03b1\u03c2 \u03a0\u03b5\u03c1\u03b9\u03b5\u03c7\u03bf\u03bc\u03ad\u03bd\u03c9\u03bd<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #2a6496;color:#2a6496\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #2a6496;color:#2a6496\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#Have_you_ever_thought_about_the_role_that_sleep_plays_in_injury_recovery\" title=\"Have you ever thought about the role that sleep plays in injury recovery?\">Have you ever thought about the role that sleep plays in injury recovery?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#How_is_the_sleep-recovery_correlation_scientifically_explained\" title=\"How is the sleep-recovery correlation scientifically explained?\">How is the sleep-recovery correlation scientifically explained?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#8_tips_for_a_quality_sleep\" title=\"8 tips for a quality sleep\">8 tips for a quality sleep<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#1Get_enough_sleep\" title=\"1)Get enough sleep.\">1)Get enough sleep.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#2Choose_the_right_mattress\" title=\"2)Choose the right mattress.\">2)Choose the right mattress.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#3Pay_attention_to_your_sleeping_posture\" title=\"3)Pay attention to your sleeping posture.\">3)Pay attention to your sleeping posture.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#4Relax_the_brain\" title=\"4)Relax the brain.\">4)Relax the brain.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#5Watch_your_diet_and_avoid_a_heavy_meal\" title=\"5)Watch your diet and avoid a heavy meal.\">5)Watch your diet and avoid a heavy meal.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#6Fix_your_sleep_schedule\" title=\"6)Fix your sleep schedule.\">6)Fix your sleep schedule.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#7The_room_environment_plays_an_important_role\" title=\"7)The room environment plays an important role.\">7)The room environment plays an important role.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/#8Watch_the_way_you_wake_up_and_get_out_of_bed\" title=\"8)Watch the way you wake up and get out of bed.\">8)Watch the way you wake up and get out of bed.<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Have_you_ever_thought_about_the_role_that_sleep_plays_in_injury_recovery\"><\/span>Have you ever thought about the role that sleep plays in injury <strong>recovery<\/strong>?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Apart from the misconception that immobility and abstinence from exercise help recovery, there is also a&nbsp;<strong>lack of awareness<\/strong> of the importance of sleep as a component of a treatment plan.<\/p>\n<p>Whether we are talking about high-level athletes or elderly patients with chronic pain, sleep plays an important role in the healing of injuries and injuries.<\/p>\n<p><strong>&#8220;Every injury essentially escapes thanks to the body&#8217;s ability to heal itself&#8221;<\/strong><\/p>\n<p>If we think about it, the body has no other opportunity for&nbsp;<strong>reconstruction<\/strong> in the day beyond sleep.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-13932\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2022\/10\/20690235_1479783285475294_5481388494125032403_o-2048x1024-1024x512-1.jpg\" sizes=\"(max-width: 791px) 100vw, 791px\" srcset=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2022\/10\/20690235_1479783285475294_5481388494125032403_o-2048x1024-1024x512-1.jpg 1024w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2022\/10\/20690235_1479783285475294_5481388494125032403_o-2048x1024-300x150-1.jpg 300w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2022\/10\/20690235_1479783285475294_5481388494125032403_o-2048x1024-768x384-1.jpg 768w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2022\/10\/20690235_1479783285475294_5481388494125032403_o-2048x1024-1320x660-1.jpg 1320w\" alt=\"\" width=\"791\" height=\"395\"><\/p>\n<p>Therefore the&nbsp;<strong>quantity<\/strong> and the&nbsp;<strong>quality of<\/strong> sleep are catalysts in the healing process.<\/p>\n<p>It is important for the therapist to obtain sufficient information about the patient&#8217;s sleeping habits. It is an essential part of a holistic clinical reasoning. <\/p>\n<p>1-2 days of poor sleep will of course have no impact on a treatment plan.<\/p>\n<p>However, restless sleep on a daily basis can significantly slow down the healing process or intensify painful symptoms in chronic cases.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_is_the_sleep-recovery_correlation_scientifically_explained\"><\/span>How is the sleep-recovery correlation scientifically explained?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The process of sleep is not as simple as it seems. While we have our eyes closed, various organic changes occur depending on what stage of sleep we are in. <\/p>\n<p>As far as healing is concerned, 4 important physical changes occur<\/p>\n<p>1<strong>) Energy availability<\/strong>: During sleep, due to reduced function of all organs, the body has the &#8216;luxury&#8217; of redistributing available energy reserves. Thus a significant amount of energy is available for regeneration and healing of tissues, including the tissues of musculoskeletal structures. <\/p>\n<p>2)&nbsp;<strong>Growth hormone production<\/strong>: This hormone is responsible for the production of new cells, such as during muscle growth. When we sleep the body produces the necessary amounts of growth hormone. During deep sleep the hormone is distributed to the points where there is a need in order to start the healing and regeneration process.  <\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13929\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleep-at-nature.jpg\" sizes=\"(max-width: 641px) 100vw, 641px\" srcset=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleep-at-nature.jpg 1024w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleep-at-nature.jpg 300w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleep-at-nature.jpg 768w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleep-at-nature.jpg 960w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleep-at-nature.jpg 1320w\" alt=\"sleep\" width=\"641\" height=\"361\"><\/p>\n<p>3<strong>) Prolactin production<\/strong>: prolactin is a hormone with anti-inflammatory properties and helps a lot in reducing pain and other symptoms of musculoskeletal injuries. Prolactin is mainly released during the deep sleep phase and is distributed to the inflamed areas. <\/p>\n<p>4<strong>) Blood circulation<\/strong>: Sleep is a prime opportunity for the body to send more blood to tissues that are in the process of regeneration. It is typical that up to 40% of blood can be saved from reduced brain function. An amount capable of super-hemorrhaging and providing oxygen and nutrients to a musculoskeletal structure in the regeneration phase.  <\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_tips_for_a_quality_sleep\"><\/span>8 tips for a quality sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Having made clear the importance of sleep in injury recovery, let&#8217;s look at the&nbsp;<strong>8 most important tips<\/strong> we can give our patients.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"1Get_enough_sleep\"><\/span>1)Get enough sleep.<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Studies say that&nbsp;<strong>7-9 hours<\/strong> is enough for the body to carry out all the processes that will bring about rest and regeneration.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"2Choose_the_right_mattress\"><\/span>2)Choose the right mattress.<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Choosing the right mattress for your needs is critical.<\/p>\n<p>Of equal importance is the choice of pillow.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13925\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/images-2.jpg\" alt=\"sleep\" width=\"460\" height=\"306\"><\/p>\n<p>Don&#8217;t forget that you leave your body for 8 full hours on these materials. Choose an orthopedic mattress, an anatomical pillow and give your body the ability to regenerate on a proper, ergonomic, discomfort-free base. <\/p>\n<h4><span class=\"ez-toc-section\" id=\"3Pay_attention_to_your_sleeping_posture\"><\/span>3)Pay attention to your sleeping posture.<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Especially in the musculoskeletal structure that is in the rehabilitation phase, make sure that it is in an advantageous position.<\/p>\n<p>For example, you should not sleep &#8220;on&#8221; an injured shoulder. Sleep with the injured side up. <\/p>\n<h4><span class=\"ez-toc-section\" id=\"4Relax_the_brain\"><\/span>4)Relax the brain.<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>2 hours before bedtime avoid using mobile phones, bright colors in the eyes, violent movies, reading negative events and anything that will put the brain in heightened mode.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13926\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/01\/images.jpg\" alt=\"\" width=\"440\" height=\"293\"><\/p>\n<p>Prefer to read a pleasant novel, listen to relaxing music or simply chat with loved ones.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"5Watch_your_diet_and_avoid_a_heavy_meal\"><\/span>5)Watch your diet and avoid a heavy meal.<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Ideally eat the last meal 3-4 hours before bedtime to help the body use the blood circulation for regeneration rather than digestion.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"6Fix_your_sleep_schedule\"><\/span>6)Fix your sleep schedule.<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Try, at least on the days that you perform a therapeutic program, to sleep close to the 22.00 to 6.00 hours as these are the most hormonally beneficial hours for the body.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13931\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/Sleep-insomnia-1.png\" sizes=\"(max-width: 542px) 100vw, 542px\" srcset=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/Sleep-insomnia-1.png 830w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/Sleep-insomnia-1.png 300w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/Sleep-insomnia-1.png 768w\" alt=\"\" width=\"542\" height=\"309\"><\/p>\n<h4><span class=\"ez-toc-section\" id=\"7The_room_environment_plays_an_important_role\"><\/span>7)The room environment plays an important role.<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Sleep in as dark and quiet an environment as possible without any stimuli that may interrupt your sleep. Also adjust the temperature to 19-20 degrees. Do not wear tight clothes as they affect microcirculation, especially that of the lymphatic system.  <\/p>\n<h4><span class=\"ez-toc-section\" id=\"8Watch_the_way_you_wake_up_and_get_out_of_bed\"><\/span>8)Watch the way you wake up and get out of bed.<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Wake up as calmly as possible and give the body some time to get back on track. Help the injured structure return to motion in a careful manner, including according to your therapist&#8217;s recommendations. <\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13930\" src=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleeping-too-much.jpg\" sizes=\"(max-width: 520px) 100vw, 520px\" srcset=\"https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleeping-too-much.jpg 968w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleeping-too-much.jpg 300w, https:\/\/bioanadrasis.com\/wp-content\/uploads\/2019\/08\/sleeping-too-much.jpg 768w\" alt=\"\" width=\"520\" height=\"366\"><\/p>\n<p>Notice positive changes in the course of your treatment in the first minutes after waking up, it will help you in good psychology and indirectly in the issue you are concerned about.<\/p>\n<p>Poor sleep and lack of rest may be a stumbling block to your treatment plan that you had not considered. Counsel your patient appropriately and make the recovery process even easier. <\/p>\n<p><strong>Morochliadis Stefanos<\/strong><\/p>\n<p>Physiotherapist PT,MT,RFL, Formthotics specialist<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever thought about the role that sleep plays in injury recovery? Apart from the misconception that immobility and abstinence from exercise help recovery, there is also a&nbsp;lack of awareness of the importance of sleep as a component of a treatment plan. Whether we are talking about high-level athletes or elderly patients with chronic [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":5130,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[45,46],"tags":[],"class_list":["post-5571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculoskeletal","category-various-scientific"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sleep - Does it play a role in the recovery of musculoskeletal injuries? - Bioanadrasis<\/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:\/\/bioanadrasis.com\/en\/sleep-does-it-play-a-role-in-the-recovery-of-musculoskeletal-injuries\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep - Does it play a role in the recovery of musculoskeletal injuries? - Bioanadrasis\" \/>\n<meta property=\"og:description\" content=\"Have you ever thought about the role that sleep plays in injury recovery? 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