Many Britons know the feeling of tossing and turning at night, but there are some ways to reduce the chances of a restless night.
Expert physiotherapist Amardeep Manku from Sol Physio has shared five essential tips to help improve sleep quality that can also reduce joint pain, including a quick pre-bed breathing technique.
These practical strategies aim to help people enjoy better rest and wake up pain-free, combining targeted positioning, stretching, breathing, environment optimisation and exercise recommendations.
Sleep Position Matters
The way you sleep can significantly impact pain levels and recovery, according to the expert.
Deep breathing can make it easier to drift off to sleep
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Back sleepers should place a pillow under their knees to reduce pressure on the lower back and hips. For those who sleep on their side, using a pillow between the knees helps maintain hip alignment in a neutral position.
Anyone experiencing neck or shoulder discomfort should consider an orthopaedic pillow, which provides targeted support for both the neck and head regions.
Pre-Bedtime Stretches
Amardeep said: “Gentle bedtime stretches can ease joint stiffness, relieve muscle tension, improve circulation, and calm your nervous system.”
A key stretch involves lying on your back with legs extended up a wall, maintaining this position for three to five minutes while breathing deeply.
Another recommended stretch is lateral neck flexion. “Sit or stand upright, gently tilt your head toward one shoulder while keeping the shoulders relaxed,” advised Amardeep. Hold this position for 15 to 30 seconds per side, repeating 2-3 times.
Breathing for Better Sleep
Amardeep explained: “Deep breathing is one of the body’s best self-healing tools, helping to lower heart rate, reduce stress, and promote relaxation.”
The expert recommends the 4-7-8 triangle breathing method before sleep. This technique involves sitting comfortably and breathing in through the nose for four counts, holding for seven counts, and exhaling through pursed lips for eight counts.
Repeat this sequence three to five times with 30- to 45-second breaks between each cycle.
Optimising Your Sleep Environment
The expert explained that “your bedroom should be a sanctuary for rest”. Maintain a cool room temperature between 16-18°C.
Blackout curtains, a comfortable mattress and breathable bedding are essential investments for better sleep quality. Electronic devices should be eliminated from the bedroom environment.
LATEST DEVELOPMENTS
Staying active during the day is recommended by the expert
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“Ideally, avoid screens for at least two hours before sleeping,” Amardeep suggested, highlighting the importance of limiting screen time before bed.
Regular Exercise for Better Rest
To benefit sleep and joint pain, the expert recommended physical activity. Aim for at least 150 minutes of moderate-intensity exercise per week. However, timing is crucial when it comes to exercise and sleep.
Amardeep cautioned: “Avoid vigorous workouts close to bedtime, as they increase your heart rate and can interfere with your ability to fall asleep easily.”
The physiotherapist notes that these recommendations may need to be adjusted for individual circumstances.
