One of the most important things we can do for our bodies is to get a full, restful night of sleep to recover from our long days. Not only does sleeping well promote a healthy lifestyle, but we spend about one third of our lives asleep, so it might as well be enjoyable! But many people struggle to sleep comfortably, due to pain or anxiety that disrupts their rest. While sleeping is natural, there are things we can do to make it easier and more restful. A body in alignment is more likely to fall asleep easier, sleep more soundly, and not wake up throughout the night. As a chiropractor focused on spinal alignment and overall wellbeing, Dr. Tom Niemela shares some tips for improving sleep habits.
Adjust Your Pillows
Most of us sleep with at least one pillow, but using pillows strategically is a useful way to aid the body in sleeping well. Pillows can reduce stress on joints and encourage alignment. Pillows under the knees (or between them, for those who sleep on their side) help to maintain the natural curve of the spine while keeping hips in alignment. If you’re most comfortable sleeping on your stomach, a small pillow under your pelvis can align the spine as well. For pillows under your head, try not to put your arms under the pillow. The pressure can lead to nerve irritation and cause stress in the shoulders and neck. A few carefully placed pillows may make the difference in how much you toss and turn.
Sleep Positions
When getting in bed, the goal should be to keep the feet, body, spine, and head as aligned as possible, meaning a neutral position is best. Sleeping on your back is the most highly recommended practice, but sleeping on your side can also keep your natural curve intact. If you sleep on your back, try to keep your arms in front of you and your knees bent to relieve pressure on your shoulders and hips. While some people find it most comfortable, sleeping on your stomach actually compresses the spine and leaves you in an unnatural position, so it’s recommended you avoid this if possible.
Chiropractic Care for Better Sleep
Even with the proper pillows and sleep position, some of us will still experience trouble sleeping. Many suffer from insomnia, a disorder classified by a lack of an ability to sleep at night. You may also deal with stress, anxiety, worry, fear, or depression, all of which can keep you up at night. If you struggle to fall asleep because your brain won’t seem to shut off, Dr. Niemela can help.
If your spine is misaligned, even a neutral sleep position will not be enough to reverse the disruption in the central nervous system. This disruption can lead to all of the issues mentioned above that can wreak havoc on your sleep. And if you’ve been sleeping one way your whole life and suddenly change it, the spine may try and revert to old curvatures out of habit. Regular adjustments from a Bentonville chiropractor can encourage proper alignment of the head, spine, hips, and feet, leading the body to sleep better as it is in a more neutral state.
If you suffer from trouble sleeping or simply want to improve your spine for even better sleep, make your first appointment at Arbor Vitae Chiropractic today. Dr. Tom Niemela will assess and adjust your spine to improve not only your sleep, but also your overall health.
Sources
Cawthra, L. “Chiropractic management of a 5-year-old boy with sleep disturbance and challenging behaviour: an evidence-based case report.” http://rcc-uk.org/wp-content/uploads/2015/03/Cawthra-L_Case-report_0315.pdf.
Kingston, J., Raggio, C., Spencer, K., Stalaker, K., & Tuchin, P. J. “A review of the literature on chiropractic and insomnia.” Journal of Chiropractic Medicine, 2010; 9(3): 121–126. http://doi.org/10.1016/j.jcm.2010.03.003