Nothing can compare to sliding into your bed for a long night’s rest after an exhausting day. However, while your mind may shut off that doesn’t mean your body will. Getting enough sleep at night is vital to helping us make it through the next day. As you sleep, your body uses the time to rejuvenate itself allowing you to feel well-rested in the morning. Though we know that isn’t always the case, as one of the most common complaints in adults is the inability to sleep peacefully through the night. If you don’t get enough sleep, you may suffer from headaches, fatigue, poor concentration, and many other negative side effects. The solutions for lack of sleep are less complex than the explanations, so if you are looking to get a better night’s rest, consider visiting a chiropractor for immediate sleep improvement.
Though chiropractors are not sleep scientists, we do know a few things about how to help you sleep soundly. Chiropractic adjustments not only restore your body’s functionality but help to keep you in good health and at optimal performance.
A chiropractor will not only realign your spine and joints to help alleviate any pain or discomfort, but they can also offer advice on how to achieve a full night’s rest. Sleeping positions, mattresses, pillows, and evening habits all play an important role in getting your body settled in for the night.
Many people don’t realize that how you fall asleep and what positions you might find yourself in during the night can affect your quality of sleep. Certain positions can put pressure and strain on parts of your body making you feel restless at night and stiff in the morning.
The fetal position is one of the most popular sleep positions and is recommended by chiropractors. It is great for those with lower back problems and is the choice position for expecting mothers. Roll onto your side and place a pillow under your head and neck to keep your spine in a neutral position. A pillow between your knees will remove pressure in your lower back.
Another recommended sleep position is on the side. It can reduce snoring, and heartburn, and improve digestion, however, this position may require more pillows. Place a pillow between your knees to take the strain off your hips and lower spine. If there are gaps between your body and the mattress, add pillows for support. Hugging large pillows will support your shoulders and your arms.
Those who sleep on their back are also known to sleep peacefully as body weight is distributed evenly and pressure on the body is minimized. A pillow underneath the knees will add support and reduce strain as you sleep. Keep your neck and head in alignment with a good pillow.
Mattresses and Pillow
If you have a stiff mattress or one that is too soft, you may have some sleepless nights. Softer mattresses can sag and allow the spine to shift creating strain, while a firm mattress can make your body ache with pressure applied to your joints. Search for mattresses, mattress toppers, and pillows that will support your body. Good pillows should keep your head and neck in place while sleeping. This may mean picking out a firmer pillow than you are used to, but after a few nights, you will notice a significant improvement.
Pay attention to your evening routine as you get ready to turn in for the night. Allow your body and mind time to wind down. Avoid using electronic devices 30 minutes before going to bed. This will help your mind relax.
Consider adding simple stretches and relaxation methods before climbing into bed to release any tension or energy in the body. This will allow you to feel relaxed and ready to sleep.
If you are looking for ways to improve your quality of sleep, talk to us and find out how we can help you achieve a better night’s rest. For more information on how chiropractic care can help you get that much-needed rest, contact Dr. Mark F. Herman today.