As we age, sleep patterns tend to change, leading to issues like difficulty falling asleep, staying asleep, or waking up too early. We understand how frustrating these disruptions can be, and we’re here to help. Through targeted treatments and exercises, physiotherapy can support better sleep quality by addressing the underlying physical discomforts that contribute to sleep disturbances.

Whether it’s managing chronic pain, reducing stress, or improving mobility, our physiotherapy in Edmonton helps promote better rest and relaxation. We focus to ease tension and improve circulation, ultimately helping you fall asleep faster and stay asleep longer.

What are Age-Related Sleep Issues?

Seniors often find themselves waking up more during the night, struggling to fall asleep, or rising earlier than they’d like. Various factors can contribute to these changes, like a decrease in melatonin production, underlying health conditions like arthritis or sleep apnea, and even the side effects of medications.

The impact on daily life can be significant—inadequate sleep can result in daytime drowsiness, mood swings, reduced cognitive function, and a general decline in overall health and well-being. It’s important to recognize these sleep issues in seniors and seek solutions through lifestyle adjustments or physiotherapy to improve the quality of life for older adults.

How Physiotherapy Can Improve Sleep in Older Adults

Our physiotherapy in Edmonton isn’t just about treating pain or mobility issues. We focus on improving your overall well-being, and sleep is a huge part of that equation. Here’s how we help:

1. Pain Management and Reduction

Discomfort, particularly in the neck, back, and joints, is a major culprit when it comes to poor sleep. Our physiotherapists work closely with you to develop treatment plans that address your specific pain points. Through manual therapy and modalities, we can help reduce pain and improve your comfort levels.

Soft Tissue Mobilization: We use gentle massage techniques to relax muscles and release tension, which helps your body wind down and supports better sleep.
Joint Mobilization: By gently moving and loosening joints, we improve mobility and reduce stiffness, making it easier to find a comfortable position for sleep.
Myofascial Release: This technique targets tight fascia tissue, reducing discomfort and allowing your body to relax so you can sleep without constant aches.
Ultrasound Therapy: We apply deep heat to your muscles and joints using ultrasound, which helps ease pain and improve your comfort for better sleep.
Electrical Stimulation (TENS): Through the use of low-level electrical currents, TENS therapy helps block nerve pain and reduce discomfort, making it easier for you to fall asleep and stay asleep.
Shockwave Therapy: We use this non-invasive technique to send acoustic waves to targeted areas, promoting tissue healing and reducing chronic pain that may be disrupting your sleep.

2. Relaxation Techniques and Breathing Exercises

Physiotherapy isn’t just about physical treatment – we also focus on mental relaxation techniques that can help calm your mind before bed. Our physiotherapy sessions often include guided relaxation and breathing exercises designed to reduce tension in both your body and mind. These simple techniques can help you relax more easily at bedtime, leading to improved sleep quality.

Progressive Muscle Relaxation: In this technique, we guide you to slowly tense and then relax every muscle group, beginning at your toes and working your way up to your head. This helps release built-up tension and prepares your body to unwind, making it easier to fall asleep.
4-7-8 Breathing: We often teach this simple breathing exercise where you inhale for four counts, maintain for 7, and exhale for 8. This helps slow your breathing and promote relaxation, making it a great tool to use when you’re struggling to get to sleep.

3. Exercise for Better Sleep

Regular physical activity can enhance sleep quality, particularly in older adults. But here’s the kicker: the type of exercise you do matters. Our physiotherapists design exercise routines specifically tailored to your body’s needs and limitations. Whether it’s light cardio, gentle stretching, or strengthening exercises, we ensure the activities are safe and effective for your age and condition.

Light Cardio: We recommend low-impact activities like walking or cycling, which help get your heart rate up without putting too much strain on your body. This type of gentle cardio boosts circulation, helping you feel more energized during the day and more relaxed at night for better sleep.
Cat-Cow Stretch: This gentle, yoga-inspired stretch is great for seniors. It involves arching and rounding your back while on your hands and knees. This movement improves spinal flexibility and helps relax the back muscles, preparing your body for a night of undisturbed sleep.

4. Postural Improvement

Believe it or not, your posture during the day can affect how well you sleep at night. Bad posture can put extra stress on your muscles and joints, making it harder for your body to relax when it’s time to sleep. We help correct any postural imbalances through targeted exercises and ergonomic advice to ensure you’re supporting your body in the right way – day and night.

Sleeping Position: We guide you in finding the ideal sleeping position for your body. For example, sleeping on your side with a pillow placed between your knees can aid in aligning your spine and minimize pressure on your hips, promoting more restful sleep.
Wall Posture Stretch: Standing against a wall with your back flat, we help you practice aligning your spine, shoulders, and head. This stretch improves your posture and reduces muscle imbalances that can interfere with your sleep.

Let Us Help You Sleep Better, Starting Today:

If sleep issues in older people are affecting their quality of life, there’s no need to struggle through it alone. With our personalized physiotherapy approach, we can help reduce pain, improve mobility, and guide you through relaxation techniques that are specifically designed for seniors. Whether it’s postural exercises or stretching routines, physiotherapy in Edmonton tailors each treatment to help you get the restful sleep you deserve.

Our physiotherapists at 50 Plus Physio work closely with you to develop a plan that fits your body’s needs and limitations. If you’re ready to enjoy deeper, more restorative sleep, give us a call or book a consultation today. Let’s work together to help you wake up feeling refreshed and energized!