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Top 7 Tips to Improve Your Sleep (The Chiropractic Way!)
Whether you struggle to fall asleep, stay asleep, or wake up feeling like you hardly slept a wink... there can be a lot of variety in the root causes of sleep distrubances. This blog isn't meant to replace a doctor's consultation (or a visit to get checked and adjusted), but it’s a perfect starting point for understanding how to make shifts at home to improve your sleep quality — something that directly impacts your health, energy, and even how well your body can adapt and heal while receiving chiropractic care (which is the whole point of chiropractic adjustments)!
At PEAK Performance & Posture, we know that quality sleep is essential not only for whole body health, but also for supporting your chiropractic adjustments. Poor sleep can inhibit your body's ability to heal, increase your inflammation, and impact your overall well-being. So, let’s dive into the top 7 tips to improve your sleep, ensuring that you maximize the benefits of your chiropractic treatments and enjoy a more restorative night’s rest!
Know thyself—tracking your sleep patterns helps you become aware of how your body is resting (or not resting) and can identify habits that might be affecting your sleep. Beyond journaling energy levels and mood, also note how your posture feels during the day (especially at work). Have you noticed tension in your neck or back? How is your postural stamina after your chiropractic adjustments and traction? Sleep is when your body heals, so understanding your patterns helps you pinpoint what’s working and what needs to be adjusted (pun fully intended)!
In the quest for better sleep, it’s crucial to recognize the effects of caffeine. While coffee and other caffeinated drinks can be a fun morning boost, they can disrupt your circadian rhythm and impact your sleep quality. Avoid caffeine for at least 8 hours before bed (even better—cut it out by noon!) to ensure your body has time to wind down naturally. As chiropractic care focuses on your nervous system and ability to adapt to stressors, the best way to promote calm and recovery is to avoid stimulants that mess with your natural sleep cycle.
Light plays a pivotal role in regulating your circadian rhythm and can help you achieve deeper, more restorative sleep.
Morning Sunshine: Get outside first thing in the morning, even if it’s just for 10-15 minutes. The natural light signals to your brain that it’s time to be awake and boosts your cortisol levels to kickstart the day. As your chiropractic care works to balance your body’s systems, setting a consistent rhythm with natural light exposure can further enhance your results.
Evening Darkness: Just as important as getting sunlight in the morning is limiting exposure to blue light in the evening. Blue light interferes with melatonin production, making it harder to fall asleep. We suggest turning off screens at least an hour before bed, or if that's not a realistic option - consider using blue light-blocking glasses if you’re working late or winding down with your phone around. A dark environment promotes relaxation, allows your body to amp up its natural melatonin production (the sleepy hormone that isn't produced well when staring at a screen), and prepares your body for a deep, healing sleep—crucial for your chiropractic healing process!
Exercise is a powerful tool for improving sleep, as it helps your body reach deeper stages of rest, including REM and deep sleep. But as with chiropractic adjustments, timing is key. Avoid intense workouts within 6 hours of bedtime, as this can elevate your stress hormones and interfere with your body’s ability to relax. Gentle stretching or yoga before bed, or perhaps a walk around the block with a loved one or a furry friend after dinner - these movement routines can help your body prepare for sleep as well as improve spinal biomechanics and send good feedback to your brain for a better night’s rest.
Your body’s internal thermostat naturally drops when you sleep, so it’s important to keep your bedroom cool. Aim for a temperature between 62-67°F (16-20°C) for optimal sleep. Too warm, and your body might not be able to cool down enough for restorative sleep, which can disrupt your healing process.
Also, make sure your room is as dark as possible—blackout curtains can do wonders! Darkness signals to your body that it’s time to rest, allowing melatonin to do its job. Proper sleep conditions complement your chiropractic care by supporting your body’s ability to rest and recover, especially in the spinal regions that need it most.
What you eat plays a huge role in your sleep quality. Balance your meals with complex carbs, healthy fats, and quality protein to support your blood sugar and hormone regulation. A stable blood sugar level is essential for avoiding that dreaded 3 AM wake-up. Proper nutrition fuels your healing and supports your chiropractic adjustments by ensuring your body has the energy it needs to recover and repair overnight.
Avoid heavy meals too close to bedtime, but don’t go to bed hungry either—both can impact your ability to fall and stay asleep. A well-nourished body works with your chiropractic treatments to keep you feeling energized and aligned.
Your body thrives on consistency. Having regular sleep and wake times (even on weekends) helps regulate your circadian rhythm. This routine supports your body’s natural healing processes—critical for maximizing the effects of your chiropractic care. If your sleep schedule is erratic, it can prevent you from reaching the deep sleep stages your body needs to repair and regenerate.
Aim for a bedtime around 10-11 PM (or earlier, but the goal is to choose something that can be relatively consistent overall). The goal is to try to avoid “social jetlag” caused by late nights or frequent changes to your schedule (think going to sleep at 9 on a worknight but staying up until 2am every Thursday, Friday & Saturday). A regular sleep routine ensures your spine, muscles, and nervous system stay in top shape, helping you get the most out of your chiropractic treatments.
In addition to these sleep tips, there are supplements that can support your body’s natural sleep cycle. Magnesium, for example, is essential for muscle relaxation, nervous system function, and over 600 different enzymatic processes — perfect for complementing chiropractic adjustments!
If you're struggling with sleep despite following these tips, we offer a curated Sleep Stack of supplements tailored to promote deeper, restorative sleep. These are especially helpful when you’re working to optimize your chiropractic care results. Check out our FullScript Sleep Stack for a 20% discount (25% with auto-ship) on supplements that can help you sleep better and heal faster!
Chiropractic and Sleep: The Connection
Sleep is more than just rest; it’s when your body recovers and heals. This is especially true for chiropractic patients—deep sleep allows your body to integrate the benefits of your adjustments, improving spinal alignment, nerve function, and overall posture. Inconsistent or poor-quality sleep can hinder this process, leaving you feeling less than your best and limiting the benefits you receive from your chiropractic care.
By focusing on these good sleep habits ("sleep hygiene"), you’re not only improving your sleep but also supporting your body’s healing journey, which can accelerate the results you’re looking for in chiropractic treatment. Whether you’re trying to reduce pain, enhance mobility, heal from migraines, utilizing traction for a herniated disc, or simply feel better overall, good sleep is one of the most effective ways to support your spine and nervous system health.
