Have you been struggling to get a good night's sleep? Do you wake up with back pain? Don’t worry, this does not have to last forever! There are several positions that can help reduce your back pain and proven tips and tricks to help you get the best night’s sleep possible, allowing you to wake up refreshed and ready to go! Best Sleeping Positions: - On your back with a pillow or two underneath your knees and one underneath your neck in a way that will allow your head to be either neutral or slightly tilted back. This is the absolute best sleeping position for your back and spine! - On your side with a pillow between your knees. Make sure you switch sides each night so that you are not always sleeping on one side. Keeping the pillow between the knees will keep your hips even and aligned. If the pillow seems a little thin and unsupportive, try using two or a thicker pillow. Make sure you have a pillow that will help keep your head neutral rather than kinked and turned. - On your stomach. This is the worst way to sleep. It provides no support to your spine or joints and your neck is kinked all night long. Try to avoid this position if possible. **Check out Tips with Dr. V to learn more about sleeping positions as well as the best type of pillow and mattress to buy to improve your sleep! Tips to Get a Better Night’s Sleep: - Don’t drink caffeine later in the day. Caffeine can stay in your bloodstream up to 6-8 hours after it is consumed, therefore strive to not drink caffeine after 4 pm. As you avoid caffeine at night, your body will be able to better relax and you are more likely to fall asleep faster. - Avoid long naps, especially in the afternoon or evening. Have you ever taken a two hour nap and wake up feeling groggier than before? Long naps throughout the day can interfere with your body clock and harm your ability to fall asleep along with the quality of your sleep. - Try to set a regular sleep and wake schedule. Irregular sleep patterns have a tendency of interrupting your circadian rhythm. Going to sleep and waking up at the same time every day can help set a regular schedule and your body will better adapt to it. Eventually you might even be able to wake up without an alarm! - Develop a bedtime routine! Try reading a book, taking a bath or shower, or listening to calm, relaxing music. This will send a signal to your brain that it is time to unwind and relax. - Exercise regularly! Exercise is great to relieve stress and it can greatly benefit your quality of sleep! It can decrease the amount of time that it takes you to fall asleep at night and can even help reduce your sleepiness throughout the day. However, try to avoid doing intense exercises 3 hours before your bedtime, as it results in increased heart rate, body temperature, and adrenaline levels. How can Chiropractic care help me sleep better? First off, it can help ease the tensions in your muscles, allowing you to better relax at night rather than feeling restless. As a result of receiving a spinal adjustment, your blood flow will improve which plays a vital role in enhancing your body’s ability to wind down and relax. Chiropractic care can also help relieve pain and discomfort and improve the overall health of your nervous system. Come in and see us soon if you are struggling with these issues and looking to get a better night’s sleep!