Getting enough quality sleep is incredibly important for overall health and wellbeing. However, many people struggle with getting the right amount of sleep or have difficulty sleeping through the night. Chiropractors often have recommendations for how to optimize your sleep position and environment to help improve sleep quality and prevent pain or discomfort. Here are some of the top tips from chiropractors for how you should be sleeping each night.
Use a Supportive Mattress and Pillow
One of the most important factors in achieving restful sleep is having the right mattress and pillow to support your body’s alignment. Chiropractors recommend choosing a medium-firm mattress that conforms to your body’s natural curves but still provides even support. The ideal mattress will keep your spine in a neutral position as you sleep.
Similarly, the right pillow plays a key role in keeping your head and neck aligned with the rest of the spine. Chiropractors suggest using a pillow that adequately supports the curve of your neck. The exact pillow height and firmness will vary from person to person depending on your sleep position and body type. Memory foam or contoured cervical pillows are often recommended since they mold to the contours of the neck.
Sleep on Your Back or Side
When it comes to sleep positions, chiropractors typically advise sleeping on your back or side. Sleeping on your front puts excessive strain on the neck and back which can lead to pain and stiffness.
For back sleepers, chiropractors recommend placing a pillow under your knees to take pressure off the low back. If needed, you can also put a pillow under the arch of your neck for added support and to maintain proper spinal alignment.
When sleeping on your side, chiropractors suggest placing a pillow between your knees. Use a firm pillow to fill the space from the top of your shoulder to the bottom of your head to keep your head, neck and spine aligned. Avoid using multiple pillows as this can tilt your head too far forward or backward.
Adjust Your Sleep Setup for Injury or Chronic Pain
If you have a specific injury or chronic pain condition, a chiropractor can provide customized advice for optimizing your sleep setup. For example, placing pillows under or between your knees, or under your mid-back can help take pressure off an injured hip, knee or back.
A body pillow or bolster can also be used for added support and pain relief. Sleeping in a recliner or wedge pillow may be recommended in some cases to achieve the optimal sleeping angle. Your chiropractor will assess your condition and recommend modifications as needed.
Consider Your Sleeping Habits
In addition to your sleep environment, chiropractors also consider your nighttime habits and routines that affect spinal health. Here are some of their top recommendations:
- Avoid sleeping on your stomach at all costs as this twists the neck and lower back.
- Read a book or do relaxation techniques before bed to wind down.
- Dim lights in the bedroom to increase melatonin production.
- Keep TVs and electronics out of the bedroom.
- Go to bed and wake up at consistent times to regulate your circadian rhythm.
- Do gentle stretches before bed to release tension.
- Use a hot shower or heating pad to relax muscles before bed.
- Keep your bedroom dark, quiet and cool for optimal sleep.
Consider a New Mattress
If you regularly wake up with stiffness, numbness or pain, your mattress may be to blame. Chiropractors recommend replacing your mattress every 5-7 years or when it starts to develop visible sagging, lumps or indentations. A worn out mattress that lacks support can throw your entire spine out of alignment as you sleep.
Upgrading to a new medium-firm mattress designed to support proper spinal alignment may significantly improve your sleep quality and reduce any pain or discomfort you feel during the night or upon waking.
See a Chiropractor
If you continue having back pain issues or sleeping problems, visiting a chiropractor for an adjustment can get your spine realigned properly. Chiropractic adjustments also help with overall function of the central nervous system. Establishing regular chiropractic care is especially important if you have chronic issues like disc herniations, scoliosis or osteoarthritis that affect spinal alignment.
Tips for Different Sleep Positions
Chiropractors have specific recommendations for optimizing your sleep based on the common sleep positions below:
Sleeping on Your Back
- Place a pillow under your knees to relieve pressure on your low back.
- Use a thin pillow or cervical roll under your neck for support.
- Avoid using too many pillows which can overflex the neck.
- Place a rolled up towel under your mid-back for added support if needed.
Sleeping on Your Side
- Keep your spine straight by putting a firm pillow between your knees.
- Use a thicker pillow to keep your head, neck and spine aligned.
- Putting a pillow under your top arm can also minimize shoulder rotation.
- Use a body pillow for support and place it between your knees.
Sleeping on Your Stomach
- Use a thin, soft pillow or none at all to prevent neck strain.
- Place a pillow under your pelvis and lower abdomen to minimize back arching.
- Consider training yourself to sleep on your back or side instead.
- This is the worst sleeping position for spine health according to chiropractors.
Choosing the Best Pillow
Your pillow provides support for your head and neck as you sleep, so it needs to keep your spine properly aligned. Here are tips from chiropractors for selecting the right pillow:
- Look for a pillow that keeps your neck and head level with the mattress.
- Aim for a height of around 4 to 6 inches for proper alignment.
- Side sleepers may need a slightly thicker pillow around 5 to 7 inches.
- Stomach sleepers need the thinnest pillows at 3 inches or less.
- Choose a more firm, supportive pillow rather than one that is too soft or fluffy.
- Memory foam and latex pillows provide excellent support and contouring.
- Try different pillows until you find the one that feels perfect for your sleep position.
Always pay attention to alignment and discomfort when trying out a new pillow. You want your head and neck to remain level in a straight line with your spine rather than bending up or down at awkward angles.
Proper Spinal Alignment
Proper spinal alignment is crucial for avoiding pain and chronic issues according to chiropractors. Here’s how to maintain proper alignment in your most common sleeping positions:
Proper Alignment on Your Back
- Use a small cervical pillow to support the natural curve of your neck.
- Place pillows under your knees to take pressure off your low back.
- Avoid using too many pillows which can overflex the neck.
- Keep your arms at your side or rest them on your stomach.
- Keep your legs relatively straight to prevent twisting your spine.
Proper Alignment on Your Side
- Keep your neck, head, and spine straight with a firm pillow or rolled up towel.
- Place a pillow or cushion between your knees to prevent rotation.
- Make sure your shoulder and hip are stacked to avoid twisting.
- Bend your knees slightly for a more comfortable position.
- Keep your upper arm and shoulder as parallel as possible.
Proper Alignment on Your Stomach
- Use a thin, soft pillow to minimize neck twisting.
- Place a pillow under your pelvis and lower abdomen to prevent hyperextension.
- Don’t use a pillow under your head which can over-arch your neck.
- Keep your knee bent with one leg slightly cocked for comfort.
- Keep your arms up overhead or straight out to your sides.
Strategies for a Better Night’s Sleep
In addition to mattress, pillow and sleep position recommendations, chiropractors also suggest trying these tips for improving sleep:
- Follow a regular sleep routine and stick to consistent bedtimes and wake-up times.
- Make sure your bedroom is completely dark, quiet, and set at a comfortable temperature.
- Limit light exposure, TV, and electronics before bedtime.
- Write down your worries or make a to-do list to clear your mind before bed.
- Take a warm bath or shower and do some light stretching to relax your muscles.
- Essential oils like lavender can provide a calming aroma before bed.
- Consider blackout curtains or a sleep mask if light is interfering with your sleep.
- Use a sound conditioner or earplugs to block disruptive noises.
- Evaluate your caffeine intake and avoid caffeine close to bedtime.
When to See a Doctor
Most minor sleep issues can be addressed with proper sleep hygiene and chiropractic care. However, if you experience any of the following symptoms, chiropractors recommend seeing your physician or a sleep specialist:
- Chronic insomnia (inability to fall asleep or stay asleep)
- Frequent snoring or gasping that disturbs sleep
- Symptoms of sleep apnea including excessive daytime drowsiness
- Abnormal behavioral activity or walking during sleep
- Sleep walking, night terrors, or teeth grinding
- Daytime fatigue, anxiety or difficulty concentrating
- Prone to dozing off easily during the day
These types of sleep disorders may require more advanced medical treatment. Keeping your doctor informed is key, since ongoing sleep deprivation can negatively impact your overall health.
When to See a Chiropractor
Chiropractors are experts at treating spinal issues related to sleeping postures and mattresses. See a chiropractor if you experience any of the following:
- Frequent neck, shoulder or back pain upon waking up
- Numbness or tingling down your arms or legs when sleeping
- Difficulty finding a comfortable sleeping position
- Stiffness lasting more than 30 minutes after getting out of bed
- Aches when trying to turn your head during the night or morning
- Upper and mid-back pain interfering with sleep
- Waking up due to hip, pelvis or leg pain
A chiropractor can assess if misalignment in your spine is contributing to disrupted sleep. With chiropractic adjustments and targeted exercises, they can help restore proper spinal positioning for more comfortable, restful sleep.
Natural Sleep Aids
If you have mild sleep issues, chiropractors may recommend trying these natural sleep remedies before moving to over-the-counter or prescription sleep medications:
Melatonin
Melatonin is a naturally-occurring hormone that regulates your sleep cycle. Taking a melatonin supplement can help reshape your circadian rhythm and has a high safety profile. Start with the lowest dose like 1-3 mg taken 30 minutes before bed.
Valerian Root
This herb exerts sedative effects by increasing GABA levels in your brain. It’s considered safe and non-habit forming when used occasionally. Take 500-600 mg in capsule form before bedtime.
Magnesium
Magnesium deficiency can contribute to insomnia. Taking up to 500 mg daily can help improve sleep quality. Opt for magnesium glycinate or citrate which are better absorbed.
Tart Cherry Juice
Tart cherry juice contains melatonin and other compounds that may improve sleep efficiency. Drink 1 cup, or take 500 mg of cherry concentrate or extract before bed.
Chamomile Tea
Chamomile is a mild sedative herb that relieves anxiety and induces drowsiness. Drink one cup of chamomile tea before your bedtime routine. Add lemon balm for extra relaxation.
Risks of Poor Sleep
Failing to get adequate restorative sleep carries both short and long-term health risks according to chiropractors and medical doctors. Some key risks associated with insufficient sleep include:
– Weakened immune system – lack of sleep leads to impaired immune function increasing susceptibility to infections and illness.
– Obesity – insufficient sleep is linked to imbalanced hunger hormones and cravings for unhealthy foods that promote weight gain.
– Diabetes – poor sleep interferes with glucose metabolism and insulin sensitivity putting you at greater risk of diabetes.
– Heart disease – lack of sleep strains the cardiovascular system by raising blood pressure, cholesterol and inflammation.
– Accelerated aging – sleeping less than 7 hours per night is associated with faster cell aging due to oxidative stress.
– Impaired brain function – disrupted sleep impairs cognitive skills, focus, memory and mood regulation.
– Increased pain – lack of restful sleep lowers your pain threshold making your aches feel more intense.
– Accidents or injuries – being drowsy during the day from poor sleep dramatically increases your risk of accidents, falls or errors.
Prioritizing sufficient high-quality sleep every night can go a long way in protecting your health according to chiropractors and medical experts.
Conclusion
Chiropractors have extensive knowledge when it comes to optimizing your sleep setup and patterns for improved comfort and spinal health. Following their recommendations for your sleep position, mattress, pillow and environment can help you fall asleep faster, stay asleep and wake up feeling rested and energized. Chiropractic adjustments can also correct underlying spinal issues contributing to disrupted sleep. Implementing healthy sleep habits along with their specialized tips is your best strategy for achieving restorative sleep.