Quality sleep is an important part of a healthy lifestyle. Chiropractic care can help you sleep better and with greater comfort!
There are very few things that can match the potent healing benefits of quality sleep. Unfortunately, we often encounter patients who are suffering from acute pain that is negatively impacting their ability to achieve a full night of restorative sleep. Creating healthy sleep habits can not only improve your recovery speed, but also prevent sleep from becoming a source of injury.
Have you ever woken up with a "Crick" in your neck? Often we will have patients indicate that they woke up with pain in their neck/upper back and it has persisted for a number of days. Unfortunately, poor sleeping posture can actually create a situation where spinal misalignment can occur and the subsequent pain can be quite debilitating. Keep reading for some tips on how to maximize your sleep comfort and improve your healing capacity!
Mattress Selection: Choosing a mattress is a stressful decision. Unfortunately there is no one-size-fits-all approach to mattress shopping. Generally speaking, we recommend visiting a physical store location where you can try multiple models side-by-side and identify what features/firmness are most important to you (ie: pillow top, memory foam, cooling gel, etc). Your mattress should provide adequate support while conforming to your body's natural curves. We also encourage considering low VOC options or models that are made with more natural materials to minimize your toxic load while sleeping.
Pillow Talk: Your choice of pillow should correspond to your sleeping position. Back sleepers generally require very little loft to their pillow to hold the head up and should instead focus more on supporting the neck's natural curve. Side sleepers require a firmer, higher loft pillow to keep the head and spine aligned. If you were to have someone look at you while you lay in bed, they should be able to draw a nearly perfect horizontal line through the center of your face, through your chest and ending in the middle of the beltline. This should occur without the need for any scrunching/folding of the pillow or the need for a hand/arm under the pillow for support. Stomach sleepers should opt for side or back sleeping to minimize neck strain as there is no "safe" way to sleep on your stomach (sorry to be the bearer of bad news!)
Support Pillows: Maintaining the spine's natural alignment during sleep is crucial. If you feel pressure in your lower back when lying on your back, try placing a pillow under your knees to reduce pressure on your lumbopelvic region. For side sleeping, ensure your pillow fills the space between your neck and shoulder. Placing a pillow between your knees can further stabilize the hips and spine. Do your best to avoid staggering your legs by placing one in front of the other as this will tend to create unhealthy rotation through the lower back.
Bedroom Environment: Now that you are in a great sleep position, create a serene sleep environment by minimizing noise and light disturbances. Invest in blackout curtains, and consider using white noise if external sounds are disruptive.
Routine Matters: Establishment of a consistent sleep schedule to regulate your body's internal clock will allow your natural sleep-wake rhythm to strengthen and ensure your internal clock is signaling the hormonal changes necessary to initiate and maintain sleep. Aim for 7-9 hours of sleep each night for optimal rejuvenation.
Technology Tempering: Limit screen time before bed as blue light exposure can disrupt your sleep cycle. The hour before sleep should be dedicated to calming activities that signal to your body that it's time to wind down.
Stretch and Move: Gentle stretching before bed can release tension in muscles, promoting relaxation. Incorporate a pre-sleep routine that includes light stretches or meditation.
By prioritizing proper sleeping ergonomics, you empower your body to heal and regenerate during the night, promoting overall wellness. As a wellness-focused chiropractor, my aim is to guide you towards optimal health through these fundamental lifestyle adjustments. Remember, a commitment to good sleep hygiene is an investment in your well-being that yields invaluable returns.