Have you ever woken up after a rough night’s sleep and felt a little unsteady on your feet? Maybe you’ve noticed yourself stumbling more than usual or feeling a bit off balance throughout the day. If that sounds familiar, you’re not alone. Sleep and balance are more connected than most people realise.
At Integrity Physiotherapy Como, we often ask our clients about their sleep when they come in with balance concerns. Even one bad night can make a difference, but if you’re regularly not getting enough sleep, it can have a bigger impact on your coordination, reflexes, and stability.
If you’re feeling unsteady, tired, or just not as sharp as usual, your sleep might be playing a bigger role than you think.
The link between sleep and balance
Sleep does a lot more than just help you feel rested. It plays a major role in how your brain and body work together to keep you steady on your feet. When you don’t get enough sleep, the brain struggles to coordinate signals from the vestibular system (inner ear), visual system (eyes), and proprioceptive system (muscles and joints). These systems work together to keep you steady, and when they don’t function properly, you’re more likely to feel unsteady or even lose your footing.
A study conducted by Karahan et al. (2024) found that 24 hours of sleep deprivation significantly impairs balance control, especially when visual input is limited. Participants who lacked sleep showed increased body sway and difficulty maintaining stability, particularly in eyes-closed conditions where the body relies more on proprioception and the vestibular system for balance. These findings suggest that even short-term sleep deprivation can make everyday activities like walking, standing still, or adjusting to uneven surfaces more challenging.
Although this is just one study, research over the years has consistently shown that poor sleep affects coordination, reaction time, and overall stability.
How lack of sleep affects your balance
1. You lose postural control
Sleep deprivation weakens the brain’s ability to process signals from your inner ear, muscles, and joints, making it harder to stay upright. Simple tasks like standing on one leg, walking in a straight line, or adjusting to uneven surfaces become more difficult.
2. Your reflexes and coordination slow down
Lack of sleep delays the brain’s response time, making it harder to react quickly to changes in balance. This can increase your risk of tripping, misstepping, or struggling to recover from a slight loss of balance.
3. Your body struggles to integrate sensory information
Balance relies on a combination of vision, proprioception, and the vestibular system. When you’re sleep-deprived, your brain has a harder time combining these inputs, making movements feel less stable. This is one of the main reasons why people who are overtired often feel lightheaded, dizzy, or unsteady, even when doing normal activities.
Who is most at risk?
Older adults
As we age, natural changes in sleep patterns and balance mechanisms occur. Sleep deprivation in older adults can exacerbate these changes, leading to an increased risk of falls and balance-related issues.
Shift workers
Individuals working night shifts or rotating schedules often experience disrupted sleep cycles. This misalignment can impair balance and coordination, increasing the likelihood of workplace accidents.
Individuals with sleep disorders
Conditions such as insomnia or sleep apnea lead to persistent sleep deprivation. This ongoing lack of restful sleep can significantly affect balance and increase the risk of falls.
People under high stress
High-stress levels can lead to difficulties falling or staying asleep. The resulting sleep deprivation can impair cognitive and motor functions, affecting balance and coordination.
How to improve sleep and balance
Stick to a consistent sleep routine
One of the most important things you can do is go to bed and wake up at the same time every day. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed. If your schedule is all over the place, your sleep quality can take a hit, which in turn affects coordination and balance.
Create the right sleep environment
Your bedroom setup plays a big role in how well you sleep. A cool, dark, and quiet space makes it easier to get deep, restorative sleep. If you’re tossing and turning at night, consider adjusting your pillow or mattress to better support your spine.
Lower back pain is a common reason people struggle with sleep, and if that’s something you’re dealing with, check out our guide on How to Sleep with a Sore Lower Back for practical tips to help you rest more comfortably.
Stay active during the day
Regular movement improves both sleep and balance. Walking, yoga, or strength training help regulate your sleep cycle and strengthen the muscles that keep you steady on your feet. That said, be mindful of the timing, as intense workouts too close to bedtime can make it harder to fall asleep.
Be mindful of evening habits
What you do in the hours before bed can impact how well you sleep. Caffeine, nicotine, and alcohol can all interfere with sleep quality, making it harder for your brain and body to reset properly. Eating a heavy meal right before bed can also cause discomfort that disrupts rest.
Small changes, like swapping late-night scrolling for a book or some gentle stretching, can make a big difference in how well you sleep.
Get help from a physio
If you’re struggling with balance or dealing with discomfort that’s keeping you up at night, a physiotherapist can help. At Integrity Physiotherapy, we work with people experiencing:
- Dizziness and unsteadiness
- Pain-related sleep issues
- Postural problems affecting movement and rest
Through guided exercises, hands-on treatment, and movement strategies, we help you build strength, improve stability, and get the quality sleep your body needs to function at its best.
Don’t let poor sleep keep you off balance
As shown, lack of sleep and balance problems go hand in hand. When you’re not getting enough rest, your coordination, reflexes, and stability all take a hit. But the good news is, you don’t have to put up with feeling unsteady.
At Integrity Physiotherapy, we offer vestibular physiotherapy in South Perth to help improve balance, reduce dizziness, and get you feeling more in control. Book an appointment today and take the next step toward better movement and better sleep.
