Exercise and proper movement are both critical pieces of the puzzle to recover from an injury, but quality sleep is usually an overlooked component. Sleep is an active process that fuels healing through tissue repair, decreases inflammation, boosts the immune system, and aids in mental restoration. It also affords your body the energy to exercise for improved strength and overall recovery.
If you’ve ever felt like your recovery is dragging or you are struggling to find the motivation to exercise, poor sleep might be the missing link. Whether you struggle with falling asleep or are a busy parent with limited time to sleep, it's important to optimize your sleep quality. Explore these science-backed techniques to help you fall asleep and supercharge your healing.
1) 4-7-8 Breathing: The Relaxation Shortcut
This simple breathing exercise calms your nervous system, helping you drift off faster.
Why it works: The extended exhale activates your parasympathetic nervous system, signaling to your body that it’s time to relax.
Here’s how to do it:
Inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale slowly through your mouth for a count of 8.
Repeat for 4-8 cycles.
2) Cognitive Shuffling: Distract Your Brain to Sleep
Sometimes, an overactive mind is your biggest obstacle to sleep. Cognitive shuffling gently distracts your brain, making it easier to fall asleep.
Why it works: This technique occupies your brain’s working memory, leaving no room for stress or worry.
Here’s how to do it:
Think of a random word (like “apple”).
Visualize objects or scenarios starting with each letter (“a = airplane, p = puppy”).
Avoid logical sequences; the randomness helps prevent mental loops.
3) Stick to a REM Sleep Schedule
Your sleep cycles—alternating between non-REM and REM stages—are roughly 90 minutes long. Waking up mid-cycle can leave you groggy, while aligning your wake-up time with the end of a cycle helps you feel refreshed even if you can't get a full 7 or 8 hours of sleep.
Why it works: Waking up at the right point in your sleep cycle optimizes your cognitive function and energy levels.
Here’s how to do it:
Use a sleep calculator to plan your bedtime and wake-up time in 90-minute increments (e.g., 10:30 PM to 6:00 AM).
4) Move More Throughout the Day
Physical activity can obviously aid in sleep by burning energy but it can also help other systems to facilitate asleep.
Why it works: Movement helps regulate cortisol and endorphin levels needed to manage stress as well as melatonin levels needed for sleep. Synchronizing with your internal clock to cue your body it's time for sleep is another effect of physical activity.
Here’s how to do it:
Take short breaks throughout the day to walk or stretch.
Try to walk or exercise outside.
Find an exercise or activity you enjoy doing.
The Takeaway
Sleep is the foundation of healing and performance. By prioritizing quality rest and incorporating these techniques, you’re giving your body the best possible chance to recover and thrive.
Remember, sleep is not a luxury; it’s a necessity. Make it a non-negotiable part of your recovery plan, and watch how your body responds—you might just wake up feeling unstoppable!
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