5 Proven Tips to Improve Your Sleep

Quality sleep is one of the most powerful tools you have for healing, energy, mental clarity, and long-term health and longevity. Your spine and nervous system do their most important recovery work at night.

If you’re waking up stiff, tired, or tense, your body is telling you something needs attention. Here are five practical, science-supported tips to improve your sleep starting tonight.

1. Fix Your Sleep Posture — Your Spine Heals at Night

Your sleep position has a massive impact on how your spine and nervous system reset.

Best positions:

  • Back sleeping with a pillow under your knees

  • Side sleeping with a pillow between your knees

  • A thin pillow under your head to keep your neck neutral

Avoid: stomach sleeping — it twists your neck for hours and stresses your lower back.

If you wake up with neck or back pain, poor sleep posture and/or poor spinal alignment is usually the culprit.

2. Create a “Wind-Down Hour” (The 60-Minute Reset)

Your brain can't jump from stimulation to deep sleep. A predictable slow-down helps activate the parasympathetic (rest-and-digest) system.

Try:

  • Warm shower or bath

  • Gentle stretching and wearing Miracle Neck for 5 minutes

  • Light reading

  • Low lights

  • No doom-scrolling or work emails

Your nervous system loves routine — a consistent pre-sleep ritual signals the brain to slow down.

3. Limit Blue Light for 2 Hours Before Bed

Screens (phone, TV, iPad) send a “daylight” signal to your brain. This delays melatonin production and makes it harder to fall asleep.

Try instead:

  • Blue-light blocking glasses

  • Turning on Night Shift mode

  • Keeping screens out of the bedroom

  • Switching to audio books, light reading, or relaxing podcasts

Within a few nights, you’ll feel the difference.

4. Improve Your Bedroom Environment (Your Sleep Sanctuary)

Small changes can dramatically boost sleep quality.

Key upgrades:

  • Cooler room (65–68°F is ideal)

  • Darkness (use blackout curtains or an eye mask)

  • White noise or soft fan

  • Supportive mattress and pillow that match your sleeping position

Your nervous system sleeps deeper when the environment feels calm and consistent.

5. Support Your Body Chemically — Nutrition & Supplements

A few evidence-supported basics make falling asleep and staying asleep easier:

  • Magnesium glycinate (200–400 mg) to relax muscles and nerves

  • Omega-3s to reduce inflammation

  • Avoiding alcohol & heavy meals 3 hours before bed

If you’re waking up between 2–4am, it’s often blood sugar dysregulation or stress hormone imbalance — both fixable with nutrition and lifestyle adjustments.

Bonus Tip: Get Your Spine Adjusted

Chiropractic care reduces tension, improves mobility, and helps regulate the autonomic nervous system — making it easier for your body to enter deep, restorative sleep.

Many patients tell us they sleep their best nights right after an adjustment.

Want Better Sleep? We Can Help.

If you’re struggling with poor sleep, stiffness, or morning pain, schedule an appointment and we’ll help identify the spine and lifestyle issues holding you back.

👉 Book online at OlivieriChiro.com
👉 Call/Text: (your number)

Weekly Health TipsChristopher Olivieri