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Improve Your Sleep for Better Health

Woman side sleeping on pillowsSleep makes up about a third of our life so it’s vitally important that we get the quality sleep we need so we can perform at our best and have the energy we need each day. If you have poor sleep you often will have a poor day as well.

And just like you want to have proper posture when you’re sitting at work or working out, posture has a big part to play in our sleeping habits.

Inspect Your Mattress

If you’re waking up with an achy back or a stiff neck something is going on in terms of your posture or your mattress. You shouldn’t be waking up in pain. Sleep is our time to rest and restore. If you are waking up with an achy back or stiff neck, pain, take a look at your mattress.

Is your mattress riddled with lumps and bumps? Is it visibly worn? If yes, it may be time to replace it. Ideally, you should replace your mattress every 5-7 years as mattresses do wear and tear and lose their support.

When shopping for a new mattress, look for ones that are medium to firm. You want to find something that supports your spine but is also comfortable.

Pay Attention to Sleep Position & Pillow Picks

There are two sleeping positions that we recommend: your back (the most favored one) and your side. You want to avoid sleeping on your stomach because that position will always create an unwanted spinal twist. If you sleep on a pillow that doesn’t provide adequate support, that will wreak havoc on your spine.

Back sleepers

If you prefer sleeping on your back you want to have a minimal pillow—one that doesn’t have a lot of height. That’s because when we’re sleeping on our back we want our neck to fall back into a natural position. If our pillow is too high it will create a lot of forward motion of the neck. Your neck will be in a bad position. There will be a lot of pull and strain on the muscles and the vertebrae.

You also can put a pillow under the knees. Doing so will soften the pull or pressure on the low back. If you’re prone to low back pain a pillow under the knees can be beneficial.

Side sleepers

Prefer to sleep on your side? If yes, you should use a pillow with slightly more width to it. This is because we’re trying to have the head in a neutral position with the rest of the body. You don’t want it too low or too high because will create a kink in the neck. Your pillow should be a little firmer or higher than on the back but not too high.

Side sleepers also can also put a pillow between the knees to help to level out the pelvis and not create a pull in one direction.

Whether you sleep on your back or your side you want your spine to be neutral.

The Chiroflow Pillow

We have a specific pillow we sell in the office called The Chiroflow Pillow, which is made here in Canada. This pillow is unlike most pillows on the market. They’re filled with water, which helps to keep the head cool so you’re able to sleep properly. You also can adjust can the firmness and height of your pillow, tailoring it to your sleeping style.

Six Tips for Better Sleep

If you’re having trouble sleeping here are some things that may help:

Tip #1: Do morning prep the night before

If you can get your lunch ready or your breakfast sorted the night before you can go to bed less stressed.

Tip #2: Create a sleep-friendly space

Make sure your bedroom is dark, cool and quiet. It’s also a good idea to turn off your digital devices at least an hour before bed.

Tip #3: Establish a bedtime routine for yourself

The more often we can get up and go to bed at the same time will create a routine for our system and make it easier to fall asleep each night.

Tip #4: Relax

Take some time to wind down, whether it’s to read, meditate or have a bath before you go to bed. These actions will calm your nervous system so you can get to sleep easier.

Tip #5: Spend some alone time

Often when we’re around people and are talking our nervous system is in a more hyped place so it’s a good idea to carve out alone time before bed.

Tip #6: Do something else if you can’t fall asleep

If you’re trying to sleep for 30 minutes and are tossing and turning we recommend that you get up and do a different relaxing activity such as reading. Then try to go back to bed.

Chiropractic adjustments also may help get your body in a relaxed state to help you sleep better. We also can perform an exam and see if there’s anything to look into as far as posture and getting more mobility into your body.

Call today for an appointment!

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