Can Chiropractic Care Help You Sleep Better?

Quality sleep is essential. It directly impacts our physical and mental functioning, immune system, energy levels, susceptibility to chronic ailments, and more. But many individuals face challenges in achieving restful sleep. In fact, approximately one in three American adults experience insufficient rest or sleep daily, according to the Centers for Disease Control and Prevention.

For those grappling with sleep difficulties, chiropractic care may be a potential form of relief that hasn’t yet been considered. Below are a few factors that can affect sleep quality — and that chiropractors can help treat.

1. Body Positioning and Posture

Misaligned body posture during sleep can directly affect your spine and can cause muscle tension, which can ultimately influence the quality of your sleep. Poor sleep positioning can lead to:

• Neck, back, or shoulder pain: Misalignment of your spine puts stress on your surrounding muscles, which can lead to tension and discomfort in the muscles in your neck, back, and shoulders.
• Sleep interruptions: Improper positioning may cause discomfort that can keep you awake, preventing deep, restful sleep.
• Respiratory issues: Poor sleep posture can restrict your breathing, which can cause sleep to be less restorative. When you sleep in positions that misalign the spine or compress the chest, it can lead to restricted movement of the diaphragm and ribcage, leading to a higher incidence of shallow breathing or even obstructive sleep apnea, which is what happens when airflow is temporarily blocked.

By assessing the curvature of your spine, a chiropractor can spot areas of strain or misalignment that may be caused by your sleeping position. From there, they can suggest slight adjustments to your sleeping posture based on your body type, pain points, and sleep habits.

Self-Assessing Your Body Positioning for Sleep

The first step is to check your spinal alignment, as you want to ensure your spine stays as neutral as possible while lying down. Your head, neck, and spine should be in a straight line. Then:

• If you sleep on your side: Side sleeping is generally recommended as it most naturally allows your spine and neck to stay in alignment. Placing a pillow between your knees to keep your hips aligned can also help reduce stress on your lower back.
• If you sleep on your back: Consider using a pillow under your knees to support your lower back. (If you’re prone to kicking the pillow away in your sleep, you can try putting the pillow under a fitted sheet.) Placing a pillow under your knees while on your back helps to reduce the curve of your lower back, allowing more of it to rest on (and be supported by) your mattress. This better allows the muscles in your low back to relax and recover while you are catching those ZZZs.
• If you sleep on your stomach: It’s best to avoid this position as it can strain your neck and spine, but if it’s a habit, try using a thin pillow or no pillow at all under your head. A pillow that’s too thick or firm can cause your neck to arch and your lower back to sink, further misaligning your spine.

2. Sleep Ergonomics

How you equip your bed for sleep — including your mattress and pillows — can make a big difference in your quality of rest as they contribute to your level of comfort and/or your body getting the proper support. A chiropractor can give recommendations based on the issues you’re experiencing with sleep or your preferred sleeping position. Here are some general tips to consider:

Tips for selecting a mattress:

• Test for firmness: A medium-to-firm mattress is best for supporting spinal alignment while still providing enough cushion to relieve pressure points. If possible, spend some time testing out mattresses at stores before purchasing. Make sure the mattress supports your lower back in your preferred sleeping position.
• Check the material: Memory foam and latex mattresses are often recommended as they can contour to your body for added support.

Tips for selecting pillows:

• Side sleepers need a thicker, more supportive pillow to keep their head and neck aligned.
• Back sleepers need a slightly thinner pillow that supports the natural curve of the neck.
• Stomach sleepers need a very thin pillow or no pillow to minimize neck strain.
• All sleepers could try adjustable pillows with removable filling so they can customize the height to their comfort and preferred position.

3. Muscle Tension and Pain

Stress from muscle tension or pain can make it difficult for the body to relax and can cause restlessness that keeps you awake. If pain or muscle tension in your neck, shoulders, or back are keeping you up at night, a chiropractic adjustment may be able to help. Spinal adjustments can help keep your spine and joints in your neck, back, and hips aligned, which can reduce pain and help your body relax more easily.
Chiropractic massage therapy or soft-tissue therapy can also help alleviate muscle tension. When your muscles are relaxed, it’s typically much easier to fall asleep and as a result, wake up feeling more refreshed.

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