Do you wake up refreshed, focused, and ready to take on the day? This is the ideal, but for many people, quality sleep can feel just out of reach or even a distant memory. This month we are going to dive into some of the science behind high-quality sleep, why sleep is so important for our bodies, and how chiropractic care can support better rest naturally.
The Science of Sleep: Why It Matters
Sleep is not just a time of rest, it is a critical biological function. While we sleep, the body undergoes essential processes that keep us healthy, both physically and mentally. During quality sleep, our bodies:
- Repair and regenerate muscles, tissues, and cells
- Balance key hormones like cortisol, insulin, and melatonin
- Strengthen the immune system
- Consolidate memories and support cognitive processing
Sleep is especially important for regulating inflammation, blood pressure, metabolism, and brain health. The recommended amount for adults, according to the Mayo Clinic, is 7 to 9 hours of quality sleep per night. Falling short of the recommended time, especially over long periods, has been linked to:
- Obesity and metabolic disorders
- Heart disease and high blood pressure
- Type 2 diabetes
- Anxiety and depression
- Impaired immune function
- Cognitive decline
Why You May Not Be Sleeping Well
Poor sleep can stem from many underlying causes. Common contributors include:
- Stress and anxiety: Elevated cortisol levels can make it harder to fall or stay asleep.
- Chronic pain: Conditions like back, neck, or joint pain can make getting comfortable difficult.
- Lifestyle habits: Excessive screen time, inconsistent sleep schedules, or lack of physical activity can disrupt your circadian rhythm.
- Sleep disorders: Insomnia, sleep apnea, and restless leg syndrome often go undiagnosed.
The Science Behind Sleeping Better
To improve sleep, we need to support the body’s natural circadian rhythm, our internal 24-hour clock governed by light, hormones, and behavioral cues. Here’s what the research says works:
- Melatonin release is triggered by darkness. Blue light (from phones, tablets, etc.) can block melatonin, delaying sleep.
- Sleep stages matter. Deep (slow-wave) sleep is when the body heals, and REM sleep is when memory and mood regulation occur. Interruptions reduce these benefits.
- Body temperature naturally drops before bedtime. Sleeping in a cool room (around 65°F/18°C) enhances this transition.
- Consistency strengthens the circadian rhythm, improving sleep quality over time.
Tips for Getting a Good Night’s Sleep
Healthy sleep is about both quantity and quality, getting enough sleep and ensuring it is also high quality. Below are some science backed tips to help improve both:
- Stick to a schedule: Go to bed and wake up at the same time every day — even on weekends.
- Optimize your sleep environment: Keep your room dark, cool, and quiet. Use blackout curtains, eye masks, or a white noise machine if needed.
- Limit blue light exposure: Avoid screens 1–2 hours before bed or use blue light filters/glasses.
- Avoid stimulants and heavy meals in the evening: Caffeine, alcohol, and large meals can all disrupt sleep.
- Establish a bedtime routine: Gentle stretching, reading, meditation, or deep breathing helps signal your body it’s time to sleep.
How Chiropractic Care Can Help You Sleep Better
Chiropractic care helps balance the nervous system and supports whole-body wellness, including better sleep. Chiropractic care can help you sleep better due to:
Pain relief: Misalignments in the spine (subluxations) can cause nerve irritation, tension, and inflammation. These discomforts can prevent you from finding a restful position or staying asleep. Chiropractic adjustments help relieve musculoskeletal pain, making it easier to rest comfortably.
Nervous system regulation: Your spine houses your central nervous system — the communication highway between your brain and body. When properly aligned, your body can better regulate key sleep processes like hormone balance, temperature control, and relaxation through the parasympathetic nervous system (our “rest and digest” mode).
Postural support: Poor posture can lead to stress on the neck, shoulders, and lower back, which may make it difficult to fall or stay asleep. Chiropractic care improves alignment and reduces pressure on sensitive joints, helping you sleep in more natural positions.
Stress reduction: Chiropractic adjustments have been shown to reduce cortisol levels and increase endorphin release, helping the body transition more easily into a relaxed state. This can significantly improve both sleep latency (how long it takes to fall asleep) and sleep quality.
Getting a full, restful night’s sleep empowers your body to function at its best, mentally, physically, and emotionally. If you’re struggling with sleep, our team is here to help. We’ll assess your spine, posture, and nervous system to develop a personalized approach that supports deeper, more restorative rest.
