Why Sleep Matters for Injury Recovery
At Kaylana Wellness Collective, we understand that meaningful rehabilitation doesn’t end when you leave the clinic. While personalised movement, hands-on care, and clinical expertise are essential, it’s what happens in the hours between sessions—especially during sleep—that lays the foundation for recovery.
Research shows that quality sleep is critical for tissue healing, pain modulation, and nervous system regulation. When sleep is disrupted, the body’s ability to repair, reset, and adapt can be compromised, slowing progress.
In this blog, we’ll explore the science behind sleep and recovery, and offer practical, evidence-informed strategies to help you improve your sleep hygiene and support your body’s natural healing process.
Why Sleep Matters in Recovery
Sleep isn’t just “downtime.”
During deep sleep, your body releases growth hormone—a key player in tissue healing, muscle recovery, and inflammation control. Without enough quality rest, these processes slow down, making recovery longer and pain more persistent.
Sleep also plays a critical role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is closely linked to growth hormone release. The majority of this hormone is secreted during slow-wave sleep—your body’s prime time for rebuilding and repair.
And the research backs this up:
A 2017 review in the Journal of Physiotherapy found a clear association between poor sleep and slower recovery rates, as well as heightened pain. Clinically, we see the same pattern—clients who struggle with insomnia or disrupted sleep often find it harder to tolerate progressive loading and usually will take longer to return to their usual activities and sport.
So if you're not seeing the progress you expected in your rehab, it may be time to zoom out. Sometimes, it’s not about doing more—it’s about supporting your body with the rest it needs to do the work.
What Is Sleep Hygiene?
Sleep hygiene refers to the habits and environment that support consistent, quality rest.
When your nervous system is dysregulated (think: hight stress, screen time, late nights), your body has a harder time accessing the deep sleep it needs to recover.
Here are a few key strategies we recommend to our clients here at Kaylana Wellness Collective:
1. Stick to a Regular Sleep Schedule
Our circadian rhythm (body clock) thrives on consistency. Going to bed and waking at the same time each day—even on weekends—can dramatically improve sleep quality.
Tip: Set a reminder to begin winding down each night, and try waking with natural light if possible.
2. Create a Calm Sleep Environment
Your bedroom should cue your brain that it’s time to rest.
Keep it cool, dark, and quiet
Remove phones, laptops, and bright lights
Invest in comfortable pillows. We sell physio-approved pillows in our Hurstville clinic!
3. Establish a Relaxing Bedtime Routine
Creating an evening ritual signals to your nervous system that it’s safe to switch off.
Try: a warm bath, herbal tea, light reading, or listening to a night-time meditation
Avoid: high-intensity exercise, screen time, or stressful work emails right before bed
One of our favourite rituals is pairing a short meditation or breathwork session with gentle stretching—especially for clients with tight hips or neck tension from the day.
4. Use Breathwork to Calm the Nervous System
Diaphragmatic breathing and meditation can reduce tension and promote parasympathetic (rest-and-digest) nervous system activity.
Some of our go-to practices:
Box breathing (inhale 4 – hold 4 – exhale 4 – hold 4)
Insight Timer and Calm apps for guided sleep meditations
Gentle Pilates-style stretch routine
5. Limit Caffeine and Stimulants,
Caffeine, alcohol, and large meals late in the evening can disrupt your body’s ability to settle into deep sleep.
We recommend:
Avoiding caffeine after 12pm
Avoid large or spicy meals within 2 hours of bed
If you’re hungry before bed, try a light snack with protein + complex carbs (e.g., banana with almond butter)
Choosing herbal teas like chamomile or peppermint in the evening
6. Move Your Body—Earlier in the Day
Regular physical activity can improve sleep quality and duration. In fact, research from Sleep Health shows that moderate exercise during the day improves sleep onset and REM cycles.
However, avoid intense training sessions within 2 hours of bed—high-intensity workouts raise cortisol, your wakefulness hormone.
7. Manage Stress
Stress is one of the most common causes of disrupted sleep. When your body is stuck in “fight-or-flight” mode, it’s hard to regulate the nervous system.
We recommend:
Journaling your thoughts before bed if your mind is racing with thoughts
Setting boundaries with screen time and work
Walks in nature
Exploring mind-body therapies like pilates, yoga, sound healing or acupuncture.
How Physiotherapy Supports Sleep and Recovery
At Kaylana Wellness Collective, physiotherapy is more than just treating pain—it’s about understanding the full picture of your health and recovery. If sleep is being disrupted by pain, stress, or nervous system overload, we integrate nervous system regulation strategies into your physio care plan. This could include using breathwork techniques to calm the body, targeted movement and relieving tension through hands-on therapy.
If underlying factors such as feelings of anxiety, hormonal imbalance, or chronic stress play a role, we may recommend working alongside trusted local professionals—such as naturopaths, psychologists, GP’s or sleep specialists. We believe in collaborative care, and believe the best results come from a team approach.
When to Seek Help
If sleep has been poor for weeks or even months—even after trying these changes, it is important to talk to your healthcare provider.
Ongoing pain, heightened stress, or a dysregulated nervous system can interfere with your body’s ability to rest and recover. Sometimes, a little extra support is needed to break the cycle.
However, there may also be underlying medical reasons—like sleep apnea, hormone imbalances, or chronic pain conditions. In these cases a collaborative approach with your healthcare team is essential and we will discuss this with you during your initial consultation.
Rest is not a luxury—it’s a non-negotiable part of recovery.
Just as we plan your exercise and movement strategies with intention, we also consider how well your body is resting, regulating, and healing between sessions. Improving your sleep hygiene can have a profound impact on your injury recovery, pain levels, and overall well-being.
If you’re based in Hurstville or surrounding suburbs and feel like your sleep might be affecting your rehab progress and you’re ready to break the cycle, we’d love to support you!
Book a session or reach out for a complimentary 15-minute chat—we’re here to help.