People will be people, and most people suck.
Much of the scientific literature, perhaps half, may simply be untrue. Afflicted by studies with small sample sizes, tiny effects, invalid exploratory analyses, and flagrant conflicts of interest, together with an obsession for pursuing fashionable trends of dubious importance, science has taken a turn towards darkness.
- Dr. Richard Horton, Editor-in-chief of the Lancet
It is simply no longer possible to believe much of the clinical research that is published, or to rely on the judgment of trusted physicians or authoritative medical guidelines. I take no pleasure in this conclusion, which I reached slowly and reluctantly over my two decades as an editor of the New England Journal of Medicine.
- Dr. Marcia Angell
Neuroplasticity is one of the more important buzz-words these years. It´s well established that our brains are plastic until our last day, meaning that the capacity for change is always there.
This is good news in the sense that it means that your 10y+ pain isn’t necessarily chronic/permanent, and that your bad habits can indeed be changed. That said; plasticity is neither only good nor bad. – with practice, you can become very good at something very bad, so make sure to chose your skill set wisely.
Source: Alta Mira
… because it´s that important!
In short; if you dont value you sleep as much (or more!) as you value your diet- and exercise scheme, it´s likely you´re a bit retarded.
Below are quotes taken from BodyInMind that sums up the intimate connection between exercise, sleep and pain. Read them, think for a minute or two, and go to bed to consolidate.
Sleep is an essential biological phenomenon, and sleep deprivation causes various physiologic and behavioral changes in the body. It has been shown that total sleep deprivation (Shuch-Hofer et al., 2013) or sleep deprivation of a specific stage of sleep (Roehrs et a., 2006; Azevedo et al., 2011) cause hyperalgesia (exaggerated sensitivity to pain). In addition, people who sleep less than 6 hours or more than 9 hours seem to have increased frequency of self-reported pain (Edwards et al., 2008). The sleep-wake cycle and the pain modulation system share regulating neurobiological systems (Foo and Mason, 2003), which may help to explain the relationship between sleep and pain.
There is subjective and objective evidence (through questionnaires about sleep, and polysomnography and actigraphy, respectively) that physical exercise is able to improve sleep patterns in healthy individuals (Keedlow et al., 2015). Particularly in insomnia patients, regular exercise leads to benefits over time, being comparable to pharmacotherapy and behavior therapy (see review Keedlow et al., 2015). Pilates, for example, improves muscle flexibility and strength and also improves life quality and has been shown to be able to improve sleep quality (Caldwell et al., 2009 and 2010; Leopoldino et al, 2013).