Sleep is one of the most important pillars of health, but many people struggle to get enough quality rest. Tossing, turning, and waking up stiff or sore can make mornings tough. Chiropractors often see how poor sleep and spinal health are connected. The good news is that you can make small adjustments to improve both. Here are five chiropractor-approved tips for a better night’s sleep, designed to help you wake up feeling refreshed and ready for the day.
1. Choose the Right Pillow
Your pillow plays a major role in supporting spinal alignment during sleep. A pillow that is too high forces the neck forward, while a flat one causes it to sink back. Both place strain on the spine. Chiropractors recommend using supportive options such as contour pillows or memory foam pillows that cradle the neck’s natural curve. This simple change can reduce stiffness and improve comfort.
Explore our range of chiropractic pillows to find one suited to your sleeping position.
2. Sleep in a Spine-Friendly Position
Not all sleeping positions are equal. Chiropractors recommend back or side sleeping for proper alignment. Back sleeping, especially with a small pillow under the knees, maintains a neutral spine. Side sleeping works well when you use a pillow between the knees to support your hips and lower back. Avoid stomach sleeping, as it twists the spine and adds stress to the neck.
3. Stick to a Consistent Routine
Consistency is key when it comes to sleep. Going to bed and waking at the same time daily—even on weekends—helps regulate your body clock. Chiropractors emphasise routine as it reduces stress on the nervous system, allowing for better recovery during the night. Improved rhythm also makes it easier to fall asleep and stay asleep.
4. Support Your Lower Back
Good sleep posture goes beyond your head and neck. Supporting your lower back is just as important. For back sleepers, a small cushion under the knees eases lumbar pressure. For side sleepers, a body pillow or a firm cushion between the knees stops the pelvis from twisting. These adjustments help minimise morning pain and stiffness.
Check out our lumbar supports to keep your lower back in the right position.
5. Limit Screens and Stress Before Bed
A calm evening routine encourages better rest. Reduce screen use at least 30 minutes before bed, as blue light interrupts melatonin production. Instead, unwind with gentle stretches, reading, or simple breathing exercises. Many chiropractors recommend pre-sleep stretches to release muscle tension and prepare the body for sleep.
Try incorporating our stretching tools into your evening routine to help relax your muscles.
Sleep is about more than just hours in bed—it’s about quality rest and recovery. By following these chiropractor-approved sleep tips, such as choosing the right pillow, sleeping in supportive positions, and building a calming routine, you can enjoy healthier, more restorative nights.
For extra support, explore our range of chiropractic pillows, back supports and rehab tools to create the perfect environment for better sleep.
