When people think about chiropractic care, they often picture adjustments, massage, or stretches. Those are incredibly helpful for keeping the spine healthy, but there’s another key factor that often gets overlooked: deep sleep.
What happens when you’re asleep can have just as much impact on your spine’s health as what you do while awake. At night, your body isn’t just resting—it’s repairing. If you aren’t getting enough deep, restorative sleep, your spine might not be getting the care it needs to function at its best.
Why Deep Sleep Matters for Your Spine
1. Healing Time
During deep sleep, your body repairs muscles, ligaments, and spinal discs. These tissues work hard all day to support your posture and movements. When you sleep deeply, they get the oxygen and nutrients they need to recover. Without this time, your back may feel stiff or sore in the morning.
2. Reduced Inflammation
Deep sleep helps lower stress hormones like cortisol. When cortisol stays high, it can increase inflammation and muscle tension, both of which affect your back and neck. A healthy sleep cycle helps your body calm down and give your spine a true break.
3. Better Posture and Balance
Sleep deprivation can lead to fatigue, poor posture, and reduced coordination. Over time, this can shift your spine out of alignment. Good rest supports your muscles and nervous system so you can move with better balance.
How Poor Sleep Hurts Your Back
- Muscle Strain – Tossing and turning can leave your muscles tight or even strained, especially in the lower back and neck.
- Weakened Support – Without enough rest, the muscles that support your spine become weaker. This makes it easier to injure yourself when lifting, twisting, or bending.
- Pain–Sleep Cycle – Pain can make it harder to sleep, and poor sleep can make pain worse. This frustrating cycle is common for people with ongoing back or neck issues.
Tips to Sleep Better and Protect Your Spine
1. Create a Calming Bedtime Routine
Wind down with relaxing activities—reading, gentle stretches, or calming music—30 minutes before bed. This signals your body that it’s time to rest.
2. Set Your Sleep Environment
Keep your bedroom cool (around 65°F or 18°C), dark, and quiet. Blackout curtains, white noise machines, and comfortable bedding can make a big difference.
3. Choose the Best Sleep Position
- Side sleeping: Keep your knees bent slightly and place a pillow between them for hip and spine alignment.
- Back sleeping: Place a small pillow under your knees to reduce lower back pressure.
- Avoid stomach sleeping: It can twist your neck and strain your spine.
4. Support Your Neck Properly
Your pillow should fill the space between your shoulder and head without bending your neck too far forward or back. Cervical pillows can help keep your neck in a natural position.
5. Move and Get Sunlight Daily
Morning exercise or even a short walk helps regulate your sleep cycle. Sunlight in the morning tells your body when to be awake, which helps it know when to rest later.
How Hometown Chiropractic Can Help You Sleep Better
A healthy spine makes deep sleep much easier. When your spine is aligned, your body can fully relax without muscle tension or nerve irritation keeping you awake. The team at Hometown Chiropractic offers adjustments and guidance to help you achieve that.
Beyond adjustments, they can recommend gentle stretches, posture changes, and ergonomic tips for your daytime activities. These steps can reduce stress on your spine so you’re more comfortable at night.
Working with a chiropractor Cheyenne can give you the comfort and alignment you need to get deep, restorative rest—so you wake up refreshed instead of stiff.
Putting It All Together
Here’s a simple nightly routine that blends the tips above:
- One hour before bed – Turn off bright screens and do light stretching.
- Thirty minutes before bed – Read a calming book or listen to soft music.
- Bedtime – Lie in your chosen position with proper pillow support.
- During the night – If you wake up and can’t sleep, avoid looking at your phone; try deep breathing instead.
Why Sleep and Chiropractic Go Hand-in-Hand
Chiropractic care and deep sleep form a powerful team for spinal health. Sleep gives your body time to heal, while chiropractic adjustments keep your spine in the best position to rest comfortably. Without both, you may feel stuck in a cycle of pain and fatigue.
The great news? Even small improvements—like adjusting your pillow height or getting a gentle adjustment—can make a noticeable difference in how you sleep and feel.