![]() These include your cell phone and TV! The blue light emitted from these electronics can suppress the production of melatonin, the hormone responsible for initiating sleep. Try to also limit exposure to light-emitting sources 30 minutes before bedtime. You can use blackout shades, earplugs, noise-canceling headphones, or fans. Your body naturally develops a sleep-wake cycle over time, and being consistent with this cycle can help you fall asleep faster and stay asleep longer without interruptions. Try to go to bed and get up at the same time every day, including weekends. It is sent to the liver where insulin-like growth factor 1 (IGF-1) is produced. IGF-1 aids in cell reproduction and cell regeneration, resulting in the building of muscle and healing of tissues. It signals our organs and body cells to perform a specific task.ĭuring deep NREM sleep, growth hormone is produced by the pituitary gland in the brain. vertical jump height – less power generationĪccording to the Cleveland Clinic, deep NREM sleep helps release hormones that are important for tissue healing.Ī hormone is a chemical that acts as a messenger in the body.muscular endurance – muscles fatigue occurs sooner.aerobic capacity – you get winded quicker.time to physical exhaustion – you get tired faster.Numerous studies have shown that sleeping less than 8 hours per night can negatively impact: Regardless of NREM’s stage, it’s critical for learning, memory, and performance. For example, deep NREM sleep the night after your physical therapy sessions can help you remember your homework. Think about how many times your therapist asks if you’ve been doing your home exercise program or “homework”. It helps with remembering new information and tasks. In contrast, Deep NREM sleep which occurs in the early evening hours. You’ll be able to learn those new exercises correctly and apply it into your home exercise program. For example, proper light NREM sleep the night before your physical therapy sessions can help you better absorb your session. Think about all the new exercises you learn while in physical therapy, and how they play a critical role in your recovery. Light NREM sleep primarily occurs in the earlier morning hours has been shown to improve the efficiency of learning new information and tasks. It typically lasts 90-120 minutes and can be further divided into light and deep stages. NREM sleep occurs prior to REM sleep in the sleep cycle. You can thank REM sleep for your fun and challenging exercise regimen created by your physical therapist after a restful night’s sleep. It is less likely to assist with rehab and recovery, but it does play a large role in creativity! The substages of NREM sleep plays a different but equally important role in rehab and recovery. Sleep consists of two different stages: Non-Rapid Eye Movement ( NREM) sleep and Rapid Eye Movement ( REM) sleep. Next time you think about cutting sleep short to binge-watch that Netflix series, please reconsider! Sleep’s Role in Learning, Memory, and Tissue Healing So many people lack an adequate amount of sleep that it is now considered a public health crisis by the CDC. Sleeping less than this amount has been found to increase the risk of heart attack, stroke, arthritis, depression, and diabetes among other things. In fact, the CDC defines short sleep as less than 7 hours of sleep per night. This is despite general changes in sleep efficiency, quality and quantity, and timing. That’s actually not the case.Īs we age, we still require a minimum of 7 hours of sleep per night. Most people think that, as we age, we continue to require less sleep per night to function properly. If you’re interested in specifics you can take a closer look here. The Centers for Disease Control and Prevention (CDC) has a great chart on their website listing how many hours of sleep per night an individual needs based on their age. Improve your sleep and recover faster! How Much Sleep Do I Really Need? Here are a few tips to ensure you get better sleep quality and make the most out of your rehab. If you fall under one of these statistics and you’re recovering from an injury or surgery, that’s a huge problem! Sleep is incredibly important to recovery. They also estimate that sleep-related problems affect 50-70 MILLION Americans regardless of age and socioeconomic factors. report poor sleep at least one night a month, and 11% of adults report poor sleep every night. How many of us say to ourselves, “It’s fine, I’ll just catch up on sleep over the weekend”?Īccording to the American Sleep Apnea Association, at least 70% of adults in the U.S. ![]() How many of us hit that snooze button every morning for another 10-15 minutes of sleep because it’s already 5 AM and you feel like you haven’t slept a wink? How many of us catch ourselves running on 5-6 hours of sleep per night trying to meet all our work, family, and personal obligations? ![]()
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