As a chiropractor, one of my main goals is to help people sleep better. Why? Because sleep is when your body does most of its heavy lifting—repairing tissues, reducing inflammation, and even flushing out toxins from the brain that can leave you feeling groggy or give you headaches the next day. Better sleep is one of the most common things people in our practice notice soon after starting chiropractic care, whether we’re working with a baby, toddler, or adult! Here are some more ways you can improve your sleep naturally!
1 – Get Adjusted!
When your spine isn’t aligned properly, it creates tension and throws off your nervous system, which makes it harder for your body to relax and get into a healing state, which plays a role in why people have restless nights. By realigning your spine, we help bring your body into better balance, making it easier for you to unwind and drift into deep, restorative sleep. And when your body’s in alignment, you’re naturally going to sleep better and wake up feeling refreshed, ready to tackle the day.
2 – Create a Healthy Bedtime Routine
Routine is the foundation of a restful sleep.
Establishing a calming, consistent bedtime routine signals to your body that it’s time to wind down. Whether it’s a warm bath, light reading, or gentle stretching, incorporating activities that relax the nervous system can ease tension and prepare your body for deep, restorative sleep. A predictable routine trains your brain to associate certain activities with relaxation, which naturally helps you fall asleep more easily over time. Parents tend to do this well for young children – but we should apply the same approach as our children get older, as well as for ourselves!
3 – Support Yourself with Quality Supplements
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A holistic approach to sleep may include natural supplements that promote relaxation. As a starting point, we recommend most people take magnesium before bed, known for relaxing the muscles and calming the nervous system. Other considerations should be discussed with a health care provider, as there are some situations where caution should be exercised, in particular if you are pregnant, or taking other medications. (If you want specific guidance, come talk to us!)
3 – Avoid Screen Time or Stimulating Activities Before Bed
Our modern lifestyle is filled with technology, but exposure to blue light from phones, tablets, and computers can delay the release of melatonin, making it harder to fall asleep. Additionally, stimulating or thought-provoking activities, such as intense conversations or work-related tasks, can raise stress hormones and make it difficult to settle down. Aim to power down screens and focus on calming activities, like reading or light journaling, an hour before bed to give your brain a chance to unwind.
4 – Avoid Eating or Drinking Too Close to Bedtime
Eating late at night, especially heavy meals, forces your digestive system to stay active when your body should be resting. Additionally, alcohol might help you fall asleep but it disrupts the deeper stages of sleep, reducing its quality. For better rest, avoid eating at least 2-3 hours before bed and limit alcohol consumption, allowing your body to focus on repair rather than digestion.
5 – Maintain a Regular Sleep Schedule
Our bodies thrive on routine, and that includes sleep patterns. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Irregular sleep patterns can disrupt your circadian rhythm, leading to poor-quality sleep and daytime fatigue. Even on weekends, try to stick as closely as possible to your schedule to maximize sleep’s restorative benefits.
6 – Sleep in a Comfortable, Neutral Position
As a chiropractor, I cannot stress enough the importance of maintaining proper spinal alignment while you sleep. Sleeping in a neutral position—where your spine is naturally aligned—allows your spinal cord and nervous system to decompress, while also reducing pressure on your joints and muscles, preventing aches and stiffness in the morning. Side sleeping with a pillow between your knees or sleeping on your back with a pillow under your knees are great positions to support spinal health.
7 – Choose a Pillow that Supports Your Neck
The right pillow is essential for maintaining proper neck alignment while you sleep. A pillow that’s too high or too low can strain your neck, leading to discomfort and sometimes tension headaches. As a general rule, side sleepers should use a thicker pillow to keep the neck aligned with the spine, while back sleepers benefit from a thinner pillow that maintains the natural curve of the neck. I have my favourite two pillows I typically recommend (a buckwheat pillow or water-based pillow)- both of which help mold to your neck to create the proper support for whichever position you prefer.
8 – Sleep in a Dark, Cool Room
Creating an optimal sleep environment plays a big role in sleep quality. A cooler room temperature is ideal for promoting restful sleep. Darkness is equally important, as it encourages the production of melatonin, the hormone that regulates sleep. If needed you can also use blackout curtains, remove electronic lights, and consider using a sleep mask to block out any disruptive light.
9 – Reflect on Your Day and Practice Gratitude
Mental clutter can often prevent us from falling asleep, especially after a challenging day. Spend a few moments reflecting on your day—what went well, what you can improve, and what you’re grateful for. This simple act of reflection can help clear your mind and prepare you for sleep. If you’re dealing with stress or unfinished tasks, mentally put those worries in a “box” to be opened the next day. Visualization techniques can give you peace of mind, allowing you to let go of stress before bed.
Sweet dreams, and remember that quality sleep is foundational to your health! If you’re having trouble sleeping or want to improve your sleep quality, let us know, and we can tailor some recommendations for you!
Side Note on When to Consider Melatonin:
Melatonin can be helpful for people who have trouble falling asleep, but it’s not for everyone. It’s most commonly recommended for people with sleep disorders, shift workers, people who are naturally night owls and need help getting to bed at an earlier time, or to help with managing jet lag.
Melatonin production also naturally decreases with age, so older individuals who struggle with sleep might find melatonin supplements helpful.
However, melatonin is not usually necessary for people with generally healthy sleep patterns, and it’s not a long-term solution for chronic sleep problems. Always check with a healthcare provider before using melatonin, as it can interact with medications or other conditions.
