Is Sleep the Missing Piece to Resolving Your Pain?
8/1/2025
Hi there!
Welcome to Reform's Newsletter, where we discuss hot topics in the physical therapy world, exercise tips, client wins, and upcoming events! This week, we will be discussing why sleep is so important and how it may be the secret missing piece to resolving your pain symptoms!
Better Sleep = Less Pain
One benefit as an out of network physical therapist is that we are not confined by the limitations of insurance companies as to what we can and can't address in each session. It is very important to consider all factors that may be contributing to a person's pain - this includes taking a more 'holistic' approach and considering lifestyle choices such as diet, sleep, exercises, stress level, etc. I often find sleep as a limiting factor and have discussions with my patients that you can do all the right exercises, but if you’re not sleeping well, your body may still struggle to heal.
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More and more research is confirming what many of us feel: poor sleep is linked to increased pain, slower recovery, and higher inflammation.
So What Does the Research Say?
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A 2023 meta-analysis found that people with sleep problems were 64% more likely to develop chronic musculoskeletal pain over time. Poor sleep also significantly increased the persistence of existing pain (Santos et al., 2023).
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In a large-scale Norwegian study that tracked participants over several years, they found adults with insomnia symptoms had a much higher risk of developing chronic musculoskeletal complaints, particularly in the low back, shoulders, and neck compared to those without sleep disturbances (Uhlig et al., 2018).
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In a 2025 study, they found that in adults aged 40–65 with musculoskeletal pain, poor sleep quality was strongly associated with higher fatigue, worse attention/cognitive function, anxiety/depression, and poorer physical performance. (Kurt‑Aydin et al., 2025)
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What is especially unfortunate about these findings too are that it can be a vicious cycle: pain makes it harder to sleep, and in turn not sleeping well worsens the pain. This ends up impacting more than just your pain, but also your mood, physical performance, and quality of life.
So basically, sleep is not just “rest.” It’s an active, essential part of healing for our body. Keep reading to learn how sleep is actually helping us heal, how much sleep we should be aiming for, and simple ways to improve YOUR sleep!
How Does Sleep Help Reduce Pain?
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Reduces inflammation: Poor sleep raises levels of inflammatory markers like CRP and IL-6, so getting good sleep can help reduce these markers.
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Helps your nervous system regulate pain: Deep sleep calms the brain's pain centers.
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Supports muscle recovery and tissue repair
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Improves emotional strength, which is essential when dealing with chronic pain
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How Much Sleep Do You Really Need?
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According to the CDC and American Academy of Sleep Medicine:
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Adults should aim for 7–9 hours per night
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More may be needed during times of injury or high stress
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Recommended 9-11 hours for highly active individuals to help with collagen letdown and neuronal regeneration
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If you’re sleeping less than 6 hours regularly, your body may be stuck in a low-grade stress state that blocks healing.
Simple Ways to Improve Your Sleep
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Keep a consistent schedule: Go to bed and wake up at the same time, even on weekends!
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Avoid screens 1 hour before bed: Blue light disrupts melatonin.
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Avoid eating a heavy meal or alcohol 2-3 hours before bed
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Create a relaxing bedtime routine: Warm bath, deep breathing, reading, gentle stretching, or reading.
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Avoid Napping During the Day
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Cool your room: Aim for 60–67°F for optimal sleep temperature.
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Limit caffeine after noon: Even 6 hours later, it can disrupt deep sleep.
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Exercise! If you're not already, daily exercise can help improve your sleep in many ways. It helps regulate your circadian rhythm, reduce stress and anxiety, helps you fall asleep faster, and promotes deeper sleep. It is recommended to exercise in the morning or early evening, and to avoid exercise within 2-3 hours before going to bed.
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If you're dealing with persistent pain or tension, improving your sleep could be one of the most powerful changes you make! I have personally noticed this firsthand with a new baby and limited sleep - am I definitely feeling some new aches and pains lately!
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Thank you so much for following along, and stay tuned for what's to come next month! Feel free to share with family and friends who may be interested and reply back with any questions!
Talk to you soon,
- Dr. Dana LaPeze