Rest, Repair, Restore: Sleep Hygiene: Habits That Heal or Harm
The Science of Sleep
Sleep is a vital gift that energizes every system in your body and forms the foundation for healing, performance and emotional balance.
During deep, restorative sleep, your “internal pharmacy” activates, producing essential chemicals that regulate energy, immunity, metabolism and mood. These include melatonin (the sleep hormone), growth hormone (for repair and regeneration) and neurotransmitters like serotonin that influence memory, focus and emotional well-being.
Research confirms what many of us feel after a sleepless night: without quality rest, brain function, mood and decision-making all suffer. A study in the Journal of Sleep Research found that disrupted or shortened sleep leads to impaired memory, poor problem-solving and reduced creativity. Meanwhile, consistent quality sleep has been linked to better immune defense, lower risk of chronic disease and greater resilience in daily life.
Chiropractic care supports replenishment by helping restore alignment, reduce muscle tension and optimize nervous system function. This creates the ideal conditions for your body’s internal pharmacy to function optimally.
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Mini-Routine for Better Sleep Hygiene
Practicing “sleep hygiene” means creating habits and an environment that makes good sleep more likely. Just as brushing your teeth protects your smile, sleep hygiene protects your rest. Try these simple steps to wake up replenished:
- Set a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. A stable rhythm trains your body’s internal clock and balances key hormones.
- Mind Evening Choices: Avoid sugar, caffeine and alcohol within 6 hours of bedtime. Each can disrupt REM cycles, block melatonin release and increase nighttime wakefulness.
- Power Down Screens: Blue light from phones, TVs and computers suppresses melatonin. Turn screens off 1 to 2 hours before bed and choose calming activities like reading or journaling instead.
- Support Your Spine: Your sleeping position influences your comfort, but also your spinal alignment, breathing and muscle recovery. Sleep on your back or side with a supportive pillow under your head. If you are a side sleeper, place a pillow between your knees. Avoid stomach sleeping, which stresses the neck and lower back.
- Create a Sleep Sanctuary: Keep your room cool, dark and quiet. Remove distractions like glowing clocks or buzzing devices. A peaceful environment signals to your body that it is safe to rest.
Bringing It All Together
Think of your body as a finely tuned system that works best when its internal pharmacy is fully stocked. Without adequate replenishment, your “night shift” workers, serotonin, melatonin, growth hormone, adenosine and cortisol, cannot perform their jobs. The result? Fatigue, irritability, weakened immunity and long-term health risks.
On the other hand, when you prioritize restorative sleep, you unlock powerful whole-being benefits:
- Stronger immune defenses against illness
- Better cardiovascular health and blood pressure control
- Improved mood, memory and decision-making
- Faster healing, repair and recovery from stress and injury
- More energy and vitality to live your best day
Chiropractic care can amplify these benefits by ensuring your spine and nervous system are properly aligned, thereby reducing barriers to restful sleep. Spinal adjustments have been shown to improve sleep quality, reduce discomfort and support a balanced whole-being.
Final Word
Replenishment is a powerful, active investment that strengthens your health and renews your vitality. Each night, your body has the chance to repair, restore and prepare you for tomorrow.
Protect your internal pharmacy by practicing good sleep hygiene, making mindful choices and seeking support from your doctor of chiropractic. The reward is waking each morning with renewed clarity, balance and vitality, preparing you for your best day.
- Get your copy of Adjusted Reality: Supercharge Your Whole-Being for Optimal Living and Longevity, a book filled with the latest research and practical strategies to achieve whole-being health. We also have copies available in our office.
- Listen to the Adjusted Reality podcast for interviews with experts on health + wellness shared in a fun and relatable way.
