We talk a lot about ergonomics, posture, exercises. We talk less about a factor that considerably influences how the body manages pain: sleep.
The body repairs itself at night
During deep sleep, the body releases growth hormone, essential for muscle and tendon tissue repair. Intervertebral discs rehydrate, this is why we are slightly taller in the morning than at the end of the day. The immune system regulates local inflammation.
When sleep is poor or insufficient, these processes are disrupted. Muscle recovery is incomplete. The pain perception threshold drops: signals that would normally be tolerated become painful. This is well established: a bad night makes the back, shoulders and neck more sensitive the next day.
The cycle to break
Pain disrupts sleep. Lack of sleep amplifies pain. This vicious cycle is one of the best documented mechanisms in musculoskeletal pain chronification.
Good news: it works in the other direction too. Improving sleep reduces pain sensitivity, sometimes dramatically.
The basics of good sleep
No miracle recipe, but proven principles. Going to bed and waking up at regular times, including weekends. Limiting screens one hour before bed. Keeping the bedroom cool, between 18 and 20 degrees.
Physical activity improves sleep quality, as long as it is not practiced too late in the evening. Caffeine has a half-life of five to six hours: a coffee at 4pm still acts at 10pm.
Do not overdramatize
An occasional bad night is normal and inconsequential. The body has considerable resilience margins. It is chronic sleep debt that causes problems.
The goal is not perfection. It is regularity.