When recovering from pain or an injury, most people naturally focus on exercises, stretches, hands-on treatment, or staying active. While these are all important, one of the most powerful recovery tools is often overlooked – sleep.
During sleep, your body enters a repair and recovery mode. This is when damaged tissues are repaired, muscles recover from the day’s activity, and many of the hormones involved in healing are released. Your brain is also busy processing movement patterns and consolidating the improvements you’ve been working on during rehabilitation.
Poor-quality or insufficient sleep doesn’t just leave you feeling tired – it can actually make pain feel worse. Research has shown that people who don’t sleep well often experience increased pain sensitivity, slower healing, reduced energy levels, poorer concentration, and a greater risk of ongoing or persistent pain.
If you’ve ever noticed that your shoulder, back or knee feels more sore after a poor night’s sleep, you’re certainly not imagining it.
What can you do to improve your sleep?
A few simple habits can make a significant difference:
✓ Aim to go to bed and wake up at roughly the same time each day.
✓ Reduce screen time for 30–60 minutes before bed, as blue light can interfere with your body’s natural sleep hormones.
✓ Keep your bedroom cool, dark and quiet.
✓ Avoid caffeine in the afternoon and evening if you find it affects your sleep.
✓ Stay physically active during the day, as regular exercise is one of the best ways to improve sleep quality.
If pain is regularly waking you during the night or making it difficult to get comfortable, it’s worth having it assessed. Often, simple advice, targeted exercises or treatment can reduce night pain and help you get the quality sleep your body needs to recover.
