How Chiropractic Care Can Help You Sleep Better

Are You Tired of Being Tired?

You toss and turn. You wake up feeling like you never went to bed. You stare at the ceiling at 2 a.m., wondering why your brain won't turn off, or worse, why your body won't relax. If this sounds familiar, you're not alone. One-in-three adults don't get enough sleep at night. While the reasons may commonly include stress, pain or poor sleep hygiene, what many don’t realize is that the nervous system plays a central role in regulating sleep. And that’s where chiropractic care comes in.

Chiropractic patients are often complaining of insomnia, fatigue, or inconsistent sleep patterns. While they often seek care for pain relief, they’re surprised to find that better sleep is one of the most common side effects of treatment. So, let’s unpack how chiropractic care can support your body’s natural ability to rest, recover, and rejuvenate.

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How Chiropractic Adjustments Help Improve Sleep Quality

Chiropractors are traditionally associated with treating back and neck pain, not sleep issues. But when we look at the connection between spinal health and the nervous system, the relationship becomes much clearer.

The spine houses and protects the central nervous system (your brain and spinal cord). Any dysfunction in the spine, such as joint restrictions, can interfere with nerve communication. This interference may not only lead to pain but can also cause dysregulation in the autonomic nervous system, which controls involuntary functions like breathing, heart rate, as well as sleep cycles.

Several studies support this link. A 2018 literature review published in the Journal of Sleep Disorders & Therapy found a positive association between chiropractic adjustments and improved sleep quality, especially in patients with chronic pain. While more large-scale research is needed, these findings are promising. 

Many patients report sleeping better after just a few chiropractic sessions. Why? Because when spinal function improves, nerve signals travel more efficiently, muscle tension decreases, and the body begins to shift from a “fight-or-flight” state to a more relaxed, parasympathetic-dominant state which is ideal for initiating and maintaining sleep.

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More Than Pain Relief: How Chiropractic Supports Sleep Holistically

Is Pain the Only Reason Chiropractic Care Affects Sleep? Not at all! While pain reduction is a big factor especially for those dealing with chronic back, neck, or joint issues, the impact of chiropractic care goes far beyond pain management. Let's talk about some often-overlooked sleep disruptors: stress, poor posture, and nervous system imbalance.

Stress and Hormonal Balance

First, consider stress and cortisol levels. Chronic stress leads to elevated cortisol, your body’s primary stress hormone. High cortisol can inhibit melatonin production and delay the onset of sleep. Chiropractic care, particularly spinal manipulation and soft tissue therapy, has been shown in some studies to reduce cortisol levels and increase the release of endorphins. This shift helps the body recalibrate, promoting a sense of calm and relaxation.

Posture and Sleep Hygiene

Second, posture plays a crucial role in sleep hygiene. Think about how you sit during the day. Are you hunched over a computer? Constant forward head posture and slouched shoulders put strain on the cervical and thoracic spine. Poor posture leads to muscle imbalances, tension, and joint dysfunction, which can make finding a comfortable sleep position nearly impossible!

Chiropractors often assess posture, ergonomics, and lifestyle factors as part of a full evaluation. Corrective exercises, spinal adjustments, and education about sleep-friendly postures and pillow choices often make a massive difference.

Nervous System Regulation

Finally, let's not forget the autonomic nervous system (ANS), more specifically, the balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches. When someone is stuck in sympathetic overdrive (due to pain, stress, or physical tension), it’s hard for the body to “wind down” at night. Chiropractic adjustments can help to stimulate the parasympathetic nervous system, helping your body transition into a state conducive to deep, restorative sleep.

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What to Expect from a Chiropractic Plan for Better Sleep

First, we begin with a thorough intake and assessment. This includes reviewing your sleep patterns, daily habits, stress levels, posture, work ergonomics, and any pain or tension you're experiencing. 

Then, we create a tailored care plan. This might include:

• Spinal adjustments to restore joint mobility.

• Soft tissue therapy & Acupuncture to reduce muscle tension.

• Postural training to optimize your sleeping and sitting positions.

• Stretching and rehab exercises to support muscular balance and reduce strain.

• Lifestyle guidance, including tips for sleep hygiene, stress management, screen time reduction, and bedtime routines.

We also collaborate when necessary. If it's suspected that a patient is dealing with sleep apnea, restless leg syndrome, or another medical condition, referring out to primary care physicians or sleep specialists is common. We also can coordinate with our naturopathic doctors for a holist wellness approach, if further support is needed.

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Best Sleep Positions for Spinal Alignment

Sleep posture may be one of the most underappreciated factors in both spinal health and sleep quality. Chiropractors know that the position of your spine during rest affects not only your comfort but also your ability to stay asleep and wake up pain-free.

Side Sleepers

Side-lying, especially in the fetal or modified fetal position, is typically the most supportive for spinal alignment. Placing a pillow between your knees helps align the hips and reduce strain on the lower back. Ensuring one pillow is used under your head, that is about the width of your shoulder.

Back Sleepers

Sleeping on your back with a small pillow under your knees can preserve the natural curve of the lumbar spine and reduce disc pressure. Ensuring one pillow is used under your head, that is about the width of your shoulder or slightly smaller. 

Stomach Sleeping

This position is generally not recommended, as it places stress on the cervical spine due to head rotation and can lead to neck and lower back discomfort. However, if someone insists on sleeping this way, a very thin pillow (or none at all) under the head and a pillow under the hips can minimize spinal strain.

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Choosing a Pillow for Better Sleep and Spinal Health

The pillow you choose can either support healthy alignment or silently contribute to chronic tension and sleep disturbances.

Evidence from a 2021 systematic review in the Journal of Chiropractic Medicine suggests that latex and memory foam pillows provide better support for cervical alignment compared to down or traditional polyester-filled pillows. These materials mold to your unique shape and offer consistent support throughout the night.

Here are a few evidence-informed tips:

• Latex Pillows: Naturally hypoallergenic and resilient, latex provides firm support and retains shape over time. These are excellent for people with allergies or those who tend to overheat at night.

• Memory Foam Pillows: Ideal for side and back sleepers. These adapt to the head and neck while maintaining structural support.

• Adjustable Pillows: Some newer models allow you to add or remove filling (often shredded memory foam or water), which can be customized to your neck height and sleeping position.

• Contour Cervical Pillows: Designed with a wave-like shape to cradle the neck and promote neutral alignment, particularly useful for chronic neck pain sufferers.

As a rule of thumb, your pillow should fill the space between your head and mattress to keep your neck neutrally aligned with the rest of your spine, depending on your sleeping position.

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Conclusion: Wake Up to the Power of Better Sleep

You may not have considered visiting a chiropractor to help you sleep better, but now you know why you should. Your spine is more than a stack of bones; it’s the highway for your nervous system, and its health directly affects how well you function, think, and rest.

Chiropractic care offers a natural, non-invasive way to optimize your nervous system, reduce physical stressors, and support your body’s ability to heal and sleep deeply. Whether you're dealing with chronic pain, stress-induced insomnia, or just want to improve your overall well-being, chiropractic care can be a valuable part of your toolkit.

If you’re tired of being tired, it’s time to take the next step. Schedule an appointment and let’s work together to get your body functioning, not just for pain relief, but for restorative, refreshing sleep. You deserve to feel better. And sleep is where healing begins.

You can book your chiropractic sleep assessment today!