Contact Us

Book Now

Careers

why do we need sleep?

Why Do We Need Sleep? (And More to the Point — How Do We Get It?)

The science fiction author Robert A. Heinlein once wrote, “Happiness consists of getting enough sleep. Just that, nothing more.” At True Sports Physical Therapy, we agree that sleep is essential and can vastly improve your mood but feel that laughter, health, friends, family, good nutrition, and exercise should also be entered into the happiness equation!

Nevertheless, it is true that without adequate quality sleep, it is very difficult to manage the rest of your life.

Why Is Sleep Important?

Sleep is important because it is a time for the brain to:

  • Store new information
  • Form and maintain pathways that allow you to learn and create new memories
  • Rid itself of toxins that build up when you are awake

It is also a time for the body to:

  • Repair cells
  • Restore energy
  • Release hormones and proteins

How Does Lack of Sleep Affect the Body and Mind?

According to the NIH (National Institutes of Health), sleep affects “almost every type of tissue in the body — from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance.” Physically, a chronic lack of sleep can increase the risk of high blood pressure, cardiovascular disease, diabetes, depression, and obesity. Emotionally, lack of sleep can exacerbate mental health problems.

We have all struggled to concentrate after a sleepless night or two, but for the 50-70 U.S. adults who have a sleep disorder, this perpetual fog is a way of life. Not only is it unhealthy for the individuals who suffer from insomnia or disturbed sleep, but it is also dangerous for others who may suffer as a result. For example, fatigued drivers are responsible for 1,550 fatalities and 71,000 injuries each year in the United States, not to mention $12.5 billion in monetary losses, according to the NHTSA.

You may have read about various business executives who brag that they only need three or four hours of sleep a night (we’re looking at you, Jack Dorsey and Martha Stewart!), but they are outliers. Far more typical are Warren Buffet, Jeff Bezos, and Lebron James, all of whom value their eight hours of shut-eye per night. (LeBron even throws in a few daytime naps as well!)

How Many Hours of Sleep Should I Get Per Day?

These are the hours of sleep per day recommended for each age group by the CDC:

  • Newborns (0 to 3 months): 14 to 17 hours of sleep
  • Infants (4 to 11 months): 12 to 15 hours of sleep
  • Toddlers (1 to 2 years): 11 to 14 hours of sleep
  • Preschoolers (3 to 5 years): 10 to 13 hours of sleep
  • School-aged children (6 to 13 years): 9 to 11 hours of sleep
  • Teenagers (14 to 17 years): 8 to 10 hours of sleep
  • Young adults (18 to 25 years): 7 to 9 hours of sleep
  • Adults (26 to 64 years): 7 to 9 hours of sleep
  • Older adults (65 years or older): 7 to 8 hours of sleep

How Can I Fall Asleep Faster?

You may be saying to yourself, “That’s all very well; I know sleep is important, but what if I can’t get to sleep?” Well, first of all, know that you’re not alone. A study by the University of Pennsylvania School of Medicine notes that 1 in 4 Americans develop insomnia each year. They would probably agree with F. Scott Fitzgerald’s complaint that “The worst thing in the world is to try to sleep and not to.”

Here are 11 suggestions to help you drift off into the Land of Nod:

1. Stick to a sleep schedule: binge sleeping on the weekend to try to catch up for sleep deprivation during the week does not work.

2. Lower the temperature in your bedroom. Optimum temperatures for sleeping differ for individuals, but doctors suggest 65 degrees as a good sleeping temperature.

3. Take a relaxing bath or shower before bedtime. Studies have shown that a warm bath or shower one or two hours before bedtime reduced the amount of time it took participants to fall asleep by about nine minutes.

4. Block out light in your bedroom (but expose your body to natural light in the daytime). Light from TVs, laptops, or phones emits light of a blue wavelength that can trick your brain into thinking it is daytime.

5. Try deep breathing or meditation exercises. These can slow your heart rate and calm your mind.

6. Cut out daytime naps (unless your name is LeBron!). Long or frequent naps (or naps too close to bedtime could prevent your body from feeling tired.

7. Don’t eat for three or four hours before you go to bed. Give your body time to digest while also avoiding possible heartburn that could keep you awake.

8. Practice writing in a journal before bed. Hopefully, that will clear your mind of worrying thoughts.

9. Listen to relaxation podcasts. (Here is a link to some suggestions.)

10. Limit caffeine in the evening hours. It reduces the time of deep (or slow-wave) sleep that your body needs to feel refreshed.

11. Exercise during the day (not right before bedtime). According to the Johns Hopkins Center for Sleep, “people who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night.”

True Sports Physical Therapy Can Help!

True Sports Physical Therapy specializes in sports rehabilitation and understands the unique needs of every athlete looking for the best care. Our focus on the principles of sports medicine and our years of rehabilitating patients experiencing a wide range of injuries and ailments allow us to offer a level of service unparalleled in Baltimore, Maryland, and the surrounding areas.

Whether your current goal is to get back to your sport or simply to go through your day without limitations, we are here to get you back to your team.

Make an appointment at one of our seven convenient locations in the Greater Baltimore area. Call (410) 514-3297

When Can You Return to Sports After an ACL Injury?

Read more

Shoulder Injuries are Common in Golfers

Read more

3 Common Upper Body Overuse Injuries in Young Athletes and How to Avoid Them

Read more

Knee Weakness: Get Relief + Build Strength with These 3 Home Exercises

Read more

What Can Athletes Do About Quad Shut Down?

Read more

Does Strength Prevent Injury?

Read more

True Sports Coronavirus Response

Read more

Lacrosse Injuries – The 5 Most Common with 7 Tips to Prevent them

Read more

Exercising While Wearing a Mask: Common Misconceptions

Read more

Why Elite Community Servants Need Physical Therapy STAT

Read more

Training with a CrossFit Physical Therapist Helps Avoid Common Injuries

Read more

One Major Tip for Making Your Diet a Success

Read more

The 7 Biggest Benefits of Physical Therapy

Read more

Overtraining: 7 Symptoms and What You Can Do About It Today

Read more

Dry Needling Therapy, Blood Flow Restriction, & Cupping: Does It Work for Athletes?

Read more

Shouldering the Blame for Shoulder Pain: Arthritis or Bursitis?

Read more

Why There is No Such Thing as an Off Season

Read more

Recovering from Spinal Surgery: What You Need to Know

Read more

How to Treat the Most Common Sports-Related Shoulder Injuries

Read more

The Cold Hard Facts About ACL Tear Risk Factors

Read more

Improve Your Running Form with These 8 Tips

Read more

How to Handle a Sports-Related Knee Injury

Read more

What’s Up With Barefoot Running?

Read more

How to Prevent Shoulder Impingement as an Overhead Athlete

Read more

Physical Therapy Guide for Hamstring Injuries

Read more

Knee Injuries from Soccer: Preventing Them with 3 Knee Strengthening Exercises

Read more

Gait Analysis – A Runner’s Secret Weapon Against Injury

Read more

Maximizing Your Post Injury Outcomes

Read more

4 Tips to Avoid Knee Injuries While Skiing

Read more

Don’t Let Lower Back Pain Keep You Off the Links

Read more

The Most Common Lacrosse Injuries

Read more

How Long Will My Physical Therapy Take?

Read more

The Unsung Hero of Pain Management: Nutrition

Read more

Care and Feeding of Pitchers in the Off-Season

Read more

What Can I Expect After Rotator Cuff Surgery?

Read more

3 Ways You Can Prevent Knee Injuries and Weakness

Read more

Experiencing Pain? See a Physical Therapist First

Read more

Can Athletes Benefit from Hip Arthroscopy?

Read more

High School Sports After the COVID-19 Pandemic: Returning Safely to the Game

Read more

Dry Needling: 6 Benefits To Help You Relieve Body Pain & Soreness In 1-2 Days

Read more

The Importance of a Strong Core

Read more

Golf Injuries – The 5 Most Common with 3 Tips & Stretches

Read more

Why Do We Need Sleep? (And More to the Point — How Do We Get It?)

Read more

What Athletes Need for the Ultimate Sports PT Facility

Read more

How You Can Avoid Germs at the Gym

Read more

An Awesome Inforgraphic About Lower Back Pain and Sports

Read more

How Common are Shoulder Injuries in Athletics?

Read more

Cupping Therapy: 4 Benefits & How It Can Relieve Pain Within 48 Hours

Read more

Strengthen Your Biceps With These 5 Home Workouts

Read more

7 Workout Mistakes Your Physical Therapist Doesn’t Want You to Make

Read more

Why You Should Go to Physical Therapy

Read more

Why True Sports Physical Therapy is Right For You

Read more

Is It An Ache or Am I Injured?

Read more

Groin Strains Symptoms and Treatments

Read more

Are You Ready for Golf Season?

Read more

How Athletes Avoid Knee Injuries When Competing, Practicing, Training or Working Out

Read more

How to Relieve Lower Back Pain as an Athlete

Read more

Quick Tips for Staying Motivated

Read more

Relieve Muscle Soreness With These 5 Tips

Read more

How Baseball Players Can Reduce Their Risk of UCL Injury

Read more

Cupping Therapy Relieves Pain and Encourages Healing

Read more

Physical Therapist vs Chiropractor: What's the Difference?

Read more

Some Thoughts Before Football Season

Read more

High School Sports Injuries

Read more

Is Blood Flow Restriction Training Right for You?

Read more

Staying Limber During Your Internship

Read more

What Athletes Should Know About Tendinopathy In the Shoulder

Read more

Meal Planning Tips for High School Athletes

Read more

Dry Needling vs Acupuncture: What’s The Difference?

Read more

What are Achilles Tendon Conditions Signs and Symptoms?

Read more

How to Relieve Sciatica Pain with Physical Therapy

Read more

How to Deadlift and Squat without Risking Lower Back Injury

Read more

Preventing the Most Common Lacrosse Injuries

Read more

Graston Technique 101

Read more

Is Stress Causing Your Lower Back Pain?

Read more

Get Knee Pain Relief With These 3 Stretches

Read more

Advice You Need to Train for a Marathon in 2021

Read more

Impact of Correct Posture on Sports Performance

Read more

The Risks of a Sedentary Lifestyle – Enough To Get You Moving

Read more

Make Your Outpatient Rehab Count

Read more

Relieve Back Pain Fast In 5 Ways

Read more

5 Tips to Improve & Maximize Your Athletic Performance

Read more

Physical Therapy: Why It’s Important Both Before and After Surgery

Read more

Is Elbow Arthritis Ruining Your Game?

Read more

Working from Home Shouldn’t Be a Pain in the Neck — or Back

Read more

Dry Needling Can Accelerate Recovery for Athletes

Read more

Join Volo City & Build Community Through Your Favorite Sport

Read more

Tips for Avoiding Running Injuries

Read more

6 Ways a Physical Therapist Can Enhance Your Running Performance

Read more

Attending Physical Therapy During COVID-19: Is It Safe?

Read more

Resistance Training is Important

Read more

Benefits of Sport Specific Rehabilitation

Read more

Benefits of Training with a Strength Coach

Read more

5 Tips for Preventing Wrestling Injuries

Read more

Non-Surgical Injury Treatment Options for Athletes

Read more

How Sports Physical Therapy Can Accelerate Your Recovery Process

Read more

Sign up to our Newsletter

Get appointment updates, practical and actionable health + fitness tips, blog news, and True Sports announcements delivered straight to your inbox. No spam.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.