Sleep Hygiene: The Foundation of Restorative Health
In a world that’s always on, sleep can feel elusive. Whether it's difficulty falling asleep, staying asleep, or waking up feeling tired, disrupted sleep affects not only our energy—but also our nervous system, our mood, our healing, and how we handle stress.
The good news? Better sleep often starts with small, consistent shifts in your routine—what we call sleep hygiene.
What Is Sleep Hygiene?
Sleep hygiene refers to the habits and environment that help you fall asleep—and stay asleep—more easily. It's about creating the conditions your body needs to shift from alertness to rest, allowing your nervous system to unwind and reset.
Why It Matters
As a chiropractor, I see first-hand how poor sleep can contribute to muscle tension, slower recovery, poor stress resilience, and increased sensitivity to pain. Quality sleep is the time when your body does its most important healing—physically and neurologically.
Signs You May Need Better Sleep Support:
Waking up feeling tired, even after 7–9 hours of sleep
Difficulty falling or staying asleep
Relying heavily on caffeine to get through the day
Feeling wired at night but exhausted in the morning
Regular tension or headaches upon waking
Simple Sleep Hygiene Habits That Help
Here are some gentle, sustainable habits to support deeper, more restful sleep:
1. Consistent Sleep-Wake Times
Try to go to bed and wake up at the same time every day—even on weekends. This helps regulate your circadian rhythm, your body’s internal clock.
2. Wind Down with a Night Ritual
Let your body know it's time to transition by creating a calming pre-bed routine. Try stretching, herbal tea, journaling, breathwork, or a warm shower.
3. Limit Screen Time Before Bed
Focusing on phones and devices before bed can keep the body alert and awake. Aim to switch off screens at least 30–60 minutes before bed.
4. Create a Sleep-Friendly Environment
Cool, dark, and quiet is ideal. Try blackout curtains, an eye mask, or a white noise machine if needed. Keep your bedroom free of clutter and work-related items.
5. Watch Stimulants & Stressors
Caffeine, alcohol, intense workouts, or stressful conversations too close to bedtime can interfere with your ability to fall asleep and stay asleep.
Nervous System & Sleep: The Connection
If your nervous system is stuck in “fight or flight” mode, deep rest becomes difficult. This is where chiropractic care comes in. By helping your body shift out of stress and into balance, adjustments can support more restorative sleep over time.
Start Small. Start Tonight.
Sleep hygiene isn’t about perfection—it’s about creating conditions that invite calm, consistency, and rest. Pick one habit to start with and build from there. Your body will thank you.
Need support with sleep, stress, or nervous system regulation?
Let’s talk about how chiropractic care can be part of your healing journey.