Sleep Tips
Simple, Actionable Steps for Better Rest
Small changes can make a big difference in your sleep quality.
Quality sleep is built through consistent habits and informed choices. These evidence-based tips will help you create a sleep routine that supports your health and addresses common sleep challenges.
Create a Sleep-Friendly Environment
Keep your bedroom cool, dark, and quiet.
Ideal conditions:
- Temperature: 60-67°F (15-19°C)
- Use blackout curtains or an eye mask
- Consider white noise if you’re sensitive to sound
Your sleep environment directly affects how quickly you fall asleep and how well you stay asleep.
Establish a Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends.
Consistency reinforces your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.
Irregular sleep patterns disrupt this rhythm and can worsen sleep quality over time.
Limit Screen Time Before Bed
Light from phones, tablets, and computers suppresses melatonin production, making it harder to fall asleep.
What to do:
- Stop using screens 30-60 minutes before bed
- Enable night mode if you must use devices
- Try calming, screen-free activities instead, like reading or listening to music
Watch Your Caffeine and Alcohol Intake
Caffeine:
- Stays in your system for 6-8 hours
- Avoid after mid-afternoon
Alcohol:
- May make you feel drowsy initially
- Disrupts sleep cycles and reduces sleep quality
Both substances interfere with restorative deep sleep.
Mind Your Sleep Position
Your sleep position affects spinal alignment and pressure points.
To maintain ideal spinal alignment:
- Side sleepers: Use a pillow between your knees
- Back sleepers: Place a pillow under your knees
- Stomach sleepers: Try transitioning to side or back sleeping—stomach sleeping can strain the neck and spine
Invest in Quality Sleep Support
Your mattress and pillows directly impact sleep quality.
A mattress should support spinal alignment and reduce pressure points.
Signs you need a new mattress:
- A single sided or foam mattress, over 7-10 years old
- Visible sagging
- Waking with pain or stiffness
Invest in a mattress with natural materials and designed for chiropractic health. Natural materials provide better temperature regulation and eliminate off-gassing.
Manage Stress and Wind Down
Develop a pre-sleep routine that helps your body transition to rest.
Try these activities before bed:
- Reading
- Gentle stretching
- Meditation
- Deep breathing exercises
Avoid stimulating activities or deep conversations close to bedtime. Your mind needs time to shift from active to restful.
Move Your Body During the Day
Regular physical activity improves sleep quality, but timing matters.
Exercise earlier in the day when possible. Vigorous activity too close to bedtime can be stimulating.
Even light movement like walking and stretching can support better sleep.
Seek Professional Support When Needed
If you’re experiencing persistent sleep problems, chronic pain that disrupts rest, or suspect a sleep disorder, consult a healthcare provider.
Chiropractors, sleep specialists, and other professionals can help identify underlying issues and recommend personalized solutions.