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Better Night's Sleep

Woman enjoying restful sleep
Do You Sleep On Your Back?


If you prefer to sleep on your back, try sleeping with a soft pillow placed beneath your knees (between the back of your knees and the top of the mattress) so that your legs remain slightly bent while you rest. This is often more comfortable because it slowly stretches the lumbar spine.

Sleep Better and Protect Your Spine While You Rest

Chronic sleep deprivation can manifest itself in the following ways:

  • Irritability and frustration

  • Poor concentration

  • Memory and cognitive impairment

  • Stress

  • Increased likelihood of injury on the job, or while driving

Unfortunately many Americans receive less sleep than their bodies require. Long term chronic sleep loss may contribute to the following serious health conditions:

  • High blood pressure

  • Heart attack / heart failure

  • Obesity

  • Stroke


How chiropractic can help people sleep better:

Poor sleep posture, discomfort while sleeping, muscle spasms, and an inability to relax all contribute to getting insufficient rest. Many people find that they feel more rested and enjoy a better night’s sleep following chiropractic treatment because they have fewer muscle spasms, and better postural alignment. After a chiropractic treatment, patients feel more rested. Numerous chiropractic patients also report that they wake up with less stiffness, and with fewer aches and pains.

Chiropractic tips to a better night’s sleep:

  • Sleep on a firm mattress that properly supports your spine. Your mattress should never cause your back to sag in the middle. Be suspect of any old mattress.

  • Use a pillow that supports your neck. If you have questions, ask your chiropractor if you can bring your pillow into the office to have your chiropractor see if it is providing adequate support.

  • Never sleep on your stomach. It’s best to sleep either on your sides, or on your back. If you find yourself frequently sleeping on your stomach, this could indicate a chronic misalignment of your spine and a need to seek chiropractic treatment.

  • If you read or watch TV while in bed, prop yourself up with enough pillows so that you are nearly in a seated position to reduce strain on your neck.

  • When rising from bed, always roll to your side before moving to a seated position. This reduces the strain on your low back.

  • Keep your room as dark as possible while you sleep.

  • If you have difficulty falling asleep, try taking a warm relaxing bath before bed, and make sure that you are receiving adequate exercise during the day.

  • Avoid drinking tea, coffee, colas, and other caffeinated beverages within several hours of sleeping. Avoid chocolate late in the evening.

  • When resting on your back, place a pillow between your knees and the mattress to reduce pressure on your low back.

  • While sleeping on your side, don’t trap your arm and shoulder between your head and the mattress. This may result in shoulder discomfort and other related problems.

  • If something is troubling you before bed and there is nothing you can do about it, write it down before going to sleep. Then handle the situation in the morning.


If you have questions about whether chiropractic treatment can help with insomnia and other sleep-related problems, please contact your local chiropractor.

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