A good night’s sleep is crucial to overall health and wellness. Disruptions to the sleep cycle can lead to discomfort and even back and neck pain, as well as reduced immune function, memory and sex drive.
Chiropractors are trained to help improve sleep through correcting misalignments, alleviating pain, reducing tension and promoting relaxation. Follow these 6 Chiropractic Tips for Better Sleep to sleep tight!
Maintain Good Posture
Good posture is not just about standing up straight so you look good, it also helps your body function. Maintaining good static and dynamic (when you are moving) posture reduces strain on muscles and ligaments and prevents injuries. It is especially important to have good sleep posture. Poor posture is a common cause of back pain and neck pain.
Ideally, the spine should maintain its natural curve when lying down. This allows for better weight distribution and supports the spinal cord while keeping the neck in a neutral position. This type of sleeping posture is also better for preventing snoring and provides greater orthopedic comfort for the neck and spine.
The ideal pillow for this sleeping position is one that is shaped to support the head and neck. Adding a small pillow or cushion under the knees can help keep the legs in a more symmetrical position as well. Lastly, sleeping on the front is not recommended because it can increase lower back curvature and may place too much pressure on the neck.
Chiropractic care is an effective, non-pharmaceutical treatment for addressing sleep issues. A good chiropractic adjustment, like those done by the Des Moines chiropractors, re-balances the nervous system, relieves tension and can help with musculoskeletal problems that can negatively impact sleep. Additionally, a chiropractor can recommend gentle stretching exercises and stress reduction techniques to help prepare the mind and body for restful sleep. Sleep deprived people are more susceptible to illness, and over time can suffer from a variety of medical conditions including depression, anxiety, high blood pressure, obesity and a weakened immune system.
Exercise
Getting enough sleep is crucial to overall health. It affects everything from your memory to your ability to learn, so it’s important to try and get a full night of rest. Unfortunately, many people struggle with sleep issues, and these problems can be exacerbated by bad habits. Fortunately, your chiropractor is able to offer several conservative, non-pharmaceutical solutions to improve sleep quality.
Exercise is an excellent way to relieve stress and tension, and it can also help you fall asleep at night. However, it is important to make sure that you aren’t exercising too close to bedtime because your body may become too revved up and interfere with the restful sleep that you are trying to achieve.
It is important to find an exercise routine that suits you, and that you will stick with. It’s also a good idea to consult with a fitness professional to make sure that you are choosing exercises that fit your needs and health goals.
For example, if you want to fall asleep more easily, it’s a good idea to incorporate stretching into your evening routine. A simple series of stretches can loosen up the muscles in your back and neck, helping you to relax and prepare for a better night’s sleep. With consistency, these sleep-enhancing tips can become a part of your regular routine and supplement the work done by your chiropractic care provider.
Sleep on the Side or Back
We spend a third of our lives in bed, and the position in which we sleep can have major impacts on your health. For instance, some studies suggest that sleeping on your stomach can increase the risk of gastrointestinal reflux disease (GERD). Others say that it can cause or worsen shoulder pain and back pain. And yet others say that it can also contribute to snoring and can cause or worsen carotid artery thickening.
Fortunately, there are some simple ways you can make your sleep habits healthier. You can do things like getting a soft pillow and propping it slightly under your head to help keep the airway open. You can also try placing a pillow between your knees to reduce strain on the spine. You can even change your sleeping position each night to prevent aches and pains.
Another important thing you can do is to start a gentle stretching routine before bedtime. This will release a lot of the tension you have built up during the day and can help prepare you for sleep. It can also help strengthen key muscle groups and prevent them from tightening up while you are asleep. It can also complement the chiropractic adjustments you will receive from your chiropractor and make them more effective. So, give these tips a try, and you could be well on your way to a better night’s sleep!
Turn Off Electronics
While scrolling through your phone or watching TV may seem relaxing before bed, it can actually hinder sleep. The blue light from electronic devices stimulates your brain and keeps it awake when it should be winding down for the night. It also can evoke emotional reactions like stress or anger, which are not ideal for sleep. If you’re having trouble putting down your phone or turning off the TV, try creating a check-in spot outside your bedroom where you can leave your device before you go to sleep. This will help to establish a consistent “screens off” routine and promote healthy sleep habits.
Getting good rest is crucial to your spinal health, energy levels, and overall well-being. It is not always easy to change old habits, but with consistency and persistence you can improve your sleep and reap the many health benefits that come along with it! Follow these chiropractic tips to help ensure you get the most restful nights and best possible results from your care. Sweet dreams!
Limit Caffeine
Many people consume caffeine late in the day and in the evening, but it can interfere with your sleep. For optimal sleep, try to limit caffeinated beverages such as coffee, colas, and tea. Also, don’t eat foods that contain caffeine, especially in the hours leading up to bedtime.
Consistency is the key to making these wellness tips a part of your life, so be sure to stick with them every night. Other helpful tips include meditating before bed, drinking a calming chamomile tea an hour before bed, exercising regularly, and ensuring that your bedroom is cool enough for sleeping (though some people prefer the warmth). The more consistent you are with these sleep-enhancing habits, the better. Good luck! Sweet dreams!
See a Chiropractor
A chiropractor can help improve both the quality and quantity of sleep. Whether you are struggling to fall asleep, stay asleep or have sleep apnea, chiropractors can treat these common sleep disorders with spinal adjustments and soft tissue techniques. Seeing a chiropractor regularly can alleviate nerve interference, improve circulation and increase the flexibility of the spine, leading to better sleep.
Chiropractic can improve sleep by promoting proper nervous system function, which is vital for regulating the body’s circadian rhythm and improving sleep patterns. Additionally, chiropractic care can reduce stress and alleviate pain, which can both hinder a good night’s sleep. Lastly, chiropractors can recommend the best sleeping positions, pillows and mattresses to promote better sleep.
When you’re not getting a good night’s sleep, it’s important to see a chiropractor like Craig Henry or Aaron Hixon at Henry Chiropractic. The team is ready to provide chiropractic adjustments, specific mattress and pillow recommendations, lifestyle advice and more to get you a restful night’s sleep that will leave you feeling refreshed every morning. Contact the team today to schedule an appointment!